Fitness & Food

Getting Fighting Fit – My 2018 Fitness Plan

posted by Liam McNally January 5, 2018
Getting fighting fit in 2018

I’ve always been pretty self conscious about my body. There is definitely pressure, especially as a gay man, to be incredibly lean and have a six pack. Look at the front cover of magazines such as ‘Gay Times’ and ‘Mens Health’ and it’s all men with incredible physiques filling their pages. And it doesn’t make you feel very good about yourself. I don’t like feeling bad about my body and I know that I will only be able to break that if I get into better shape. Now that we’re in a New Year, pushing myself super hard to get fighting fit is the top of my 2018 New Years resolutions. And what better way to do that than by planning out a fitness regime right? So I thought I’d plan my fitness regime right here on my blog so it could maybe help those of you unsure as to where to begin.

Day 1 – Monday

Personal Training & Cardio Galore

I ALWAYS need to go to the gym on a Monday. If I don’t, I feel like I’m off to a bad start for the week. And I’m one of those people where if I have a bad start, I pretty much give up and promise to start again the following week. In 2018, Mondays are going to be one of the days where I train with my personal trainer Mike which is a great way to start the week. So my only focus outside of personal training is on cardio.

My goal for 2018 is to burn 400 calories in each cardio session. Preferably within a 30 minute window. By giving myself a time limit, I think it will motivate me to push myself so I don’t have do more than 30 minutes. 30 minutes is long enough! Because it’s the first day of the week, I will do my cardio on the treadmill only for this session. Tip – if you don’t like running on a treadmill then don’t. Walk and put the incline up high. You’ll get just as much of a workout without burning energy as quick!

Day 2 – Tuesday

Going Cardio Crazy

I used to spend my Tuesdays doing leg exercises but it seems like everyone wants to train their legs on a Tuesday as it’s near impossible to get on the machines. So with me now seeing my PT on a Monday and a Wednesday, I’m keeping Tuesday for cardio only. Same as the Monday – 400 calories to be burned. It won’t just be treadmill today though as it’s important to break up your routine. Here’s what I’m planning.

  • 15 minutes x treadmill. A mixture of incline walking and running
  • 10 minutes x crosstrainer. 30 seconds fast, 30 seconds slow
  • 5 minutes x bicycle

If I have’t burned the 400 calories by that point, I will extend the bicycle and add in the rowing machine until I’ve hit the 400 calorie mark.

Day 3 – Wednesday

The Personal Trainer Strikes Back

Wednesday is my 2nd training session with my PT where we will focus on back and shoulders. Shoulders are the weakest part of my body by far. It feels unnatural to lift weights that exercise your shoulder muscles so I tend to tire out mega quick. Hopefully, I’ll have a breakthrough with my shoulders this year where I hate it a little less. There will be more cardio as well today which will just be the same as Monday.

Day 4 – Thursday

Getting Dem Thighs

It tends to be a bit quieter on a Thursday evening in my gym so it seems like the perfect day to train them thighs. So many people don’t train their legs and it’s important to not miss those important muscles. I feel like my legs have gotten weaker recently due to the amount of cardio I was doing so I’m going to double what I usually do for my leg exercises. This entails 3 different leg machines as well as doing some squats with a kettlebell.

Day 5 – Saturday

All Round Fitness

A good way to start your weekend is with a workout. I usually use my Saturday morning session as a bit of an all rounder. Obviously some cardio in there, some chest presses, assisted dips, triceps extensions – you name it, it’s in there. Just to give everything a little extra workout before I start it all again on the Monday.

Important

Rest Days & Healthy Eating

I’m sure you’ve noticed that I haven’t covered Friday or Sunday. That’s because those are rest days. Rest days are just as important as working out. It’s no good doing all this exercise if you don’t give your body time to rest and recover. You’ll just burn yourself out and end up not achieving anything.

Of course, it’s not all about exercise. It’s all about the healthy eating which I will cover in a future blog post. I hope this blog has been helpful to those of you looking for some sort of plan for getting into fitness. Honestly, the hardest part is getting there. Once you’re in the door, the hardest part is over.

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