Lockdown 4.0 Workout (Part 1)

Newsletter #527

Hello There!

As promised, I am starting this Lock Down 4.0 workout routine. The last one was well received. Some tweeps lost 5-10 kg, and some got the newfound joy of physical training.

Jagatjit @Senpai_Jagatjit

Fitness in 21 Days: A thread. This will be a log and rolling thread. I will keep it as simple as possible. I assume you - Do not workout regularly - Find it difficult to stick to a routine - You slack a lot when it comes to health and fitness.

I am glad that you are taking your overall health seriously. This encourages me to make this new workout routine better than the last one. If you haven’t subscribed yet…

Before we start this, you need to measure a few things.

Calculate Your Body Fat Percent

• Why? If you have more than 15% body fat, you need to shed some weight.

• How do you calculate your body fat per cent? To calculate your body fat percentage you need

o   Measurement of Waist (at narrowest)   

o   Hip (at widest)

o   Neck (at narrowest)

• Then go to the US Navy Body Fat Calculator (Click here) and input all your measurement.

• Note down the calculated body per cent. This will be a better indicator than weighing yourself. Remember you want to lose fat and gain muscles.

• Your goal is to get to below 15% body fat.

  

Note: People usually get excited initially if they lose 4-5 kg in the first week. This is just water weight. Hence, reducing body fat % is a better indicator of progress than measuring body weight.

Your Basal Metabolic Rate (BMR)

It is a misconception that workouts will make you lose weight. The workout isn’t inherently anabolic or catabolic. It is just a stimulus.

If you want to lose weight, then you need to work out and reduce your calorie intake.

On the other hand, if you want to gain weight (muscle), then you must workout and increase your calorie intake.

Calculate Your Maintenance Calorie (MC)

• Your maintenance calorie is the number of calories you need to maintain your current weight.

• Click here and input your measurements and note down the BMR and Maintenance Calorie per day.

• To lose weight, you should consume (MC-500) cal on an average per day.

Note that, I wrote on an average. It means it’s fine if you consume more or fewer calories on a given day as long as the weekly calorie intake doesn’t cross your allowed calorie quota.

Here is an illustration

Let’s assume my MC is 2000 calories. So, to lose weight, I should be consuming (MC-500) = 1500 calories per day.

This means my weekly quota is 1500 x 7= 10,500 calories

Because, I fast at least one day every week, I can get away with eating (10,500/6)=1750 calories.

Note: Instead of sticking to the daily calorie limit, stick to weekly calorie target, which is more practical.

Types of Equipment Required For this Routine

1. 2 x 7.5 kg dumbbells (It is fine if you have heavier dumbbells)

2. Skip ropes

3. A pull up bar if possible.

Types of Activities Involved in This Plan

1. Resistance Training

2. Body-weight Training

3. High-Intensity Interval Training

4. Pranayamas (Breathing Exercises)

5. Walking

6. Intermittent Fasting

7. Cutting Back on Carbohydrates

This post is getting too long, so ending this post here. In tomorrow’s newsletter, I will explain Do’s and Don’ts briefly to reap the maximum benefits from this 6-week long routine. I have pinned the new workout routine on my twitter page for easy access.

Thank you,

Jagatjit