Discipline is the Key to a Successful Fitness Challenge
Today is Day 1 of starting my journey: a 90-day fitness discipline challenge. The goal is ambitious: shed around 18 pounds of fat and boost muscle mass by 3 pounds/1.5%.
Studies have shown that a well-structured, disciplined fitness plan and an equally prepared nutritional meals program should provide muscle gains between 2-4 pounds per month. Over 90 days (3 months), I should see gains between 6-12 pounds of added lean muscle. I posted my starting data below. I plan to pay particular attention to Muscle Rate, Subcutaneous Fat, Visceral Fat, Muscle Mass, and Obesity Level.
Critical Data
Critical Factors for Muscle Gain
- Strength Training: Focus on compound movements like squats, deadlifts, bench presses, and rows.
- Protein Intake: Aim for 2.65 to 4.85 grams of protein per pound of body weight per day.
- Caloric Surplus: Ensure a slight caloric surplus to support muscle growth.
- Rest and Recovery: Adequate sleep and rest days are crucial for muscle repair and growth.
- Discipline and Consistency: Regular workouts and a consistent diet are vital to achieving muscle gain.
Track Your Progress
Once again, the data provided are my numbers, and we recommend that you obtain and track your progress as well. Adjust your plan as needed. Before starting, consult a fitness professional, nutritionist, and healthcare provider. They will help you optimize your results.
Individual results can vary, so tracking progress and adjusting the plan as needed is important. Consulting with a fitness professional or nutritionist can provide personalized guidance and help optimize results.
Keep track of your workouts, sets, reps, stretches, cardio, and session length. This will give you a backup collection of routines and document all your achievements and obstacles. Check out our previous “10 Reasons to Document Your Fitness Journey” post for more information.
The importance of discipline lies in completing tasks. Regular practice helps us develop positive habits, condition our minds and bodies, focus on our goals, and manage our emotions. I cannot stress enough the importance of discipline. With discipline, carrying out tasks and achieving objectives consistently is possible.
Regular practice helps us develop positive habits, condition our minds and bodies, focus on our goals, and manage our emotions. We will address the topic of discipline again in future posts because it is the most crucial trait for achieving goals and overcoming challenges.
Today’s Workout
Day 1: Upper Body
Strength Exercises:
- Bench Press: 3-4 sets of 6-12 reps
- Dumbbell Rows: 3-4 sets of 8-15 reps
- Shoulder Press: 3-4 sets of 8-15 reps
Power Exercise:
- Box Jumps: 3-4 sets of 10-15 reps
Stability Exercise:
- Plank with Shoulder Tap: 3-4 sets of 15-20 taps
Mobility Exercises:
- Shoulder Circles: 2 sets of 10-15 reps in each direction
- Arm Swings: 2 sets of 10-15 reps
Flexibility Exercises:
- Chest Stretch: 3 sets of 30 seconds
- Lat Stretch: 3 sets of 30 seconds
- Shoulder Stretch: 3 sets of 30 seconds
Before starting any new health and fitness program or taking supplements, it’s crucial to consult with your healthcare professional. They can provide personalized advice based on your medical history and current health status, ensuring your new regimen is safe and effective. This step helps prevent potential health risks and ensures that any changes you make are beneficial and sustainable in the long run. Your healthcare professional is your best resource for making informed decisions about your health and wellness journey.
