on getting consistent workout

background §

Working out has been a really great game changer. Having something to look forward everyday other than your main thing has made my overall day better. re: on-having-side-quests

The problem with working out consistently, is well, it’s hard to do consistently. However, the past 1.5 years-ish or so has been pretty well for me as I realized what has worked well for me. I went from feeling doing 3 times a week is a chore to looking forward to doing it 5 times a week.

This post mainly talks about the what, the whys, and the hows of working out. My main motivation on writing this post is also to talk about the best workout time window as I have experienced each of morning, lunch, or evening workout for at least 4 months each one. If you are only curious about that, feel free to hop over to best workout time.

Disclaimer: This post is coming from someone who is quite privileged in their internship era (Relatively not too much pressure compared to other jobs, not having dependants, etc).

what §

what is workout? I guess for me it’s any kind of physical activity that helps me to feel better. Pretty straight-forward.

This can be any kind of workout form honestly. Though for simplicity sake, the logistics of hows of the workout is more targeted towards solo workout where you can do it solo anytime. something like pilates, running, yoga, or gym fits this description well.

why §

why workout? the main priorities probably differs for each person.

here’s mine sorted with my priorities:

1. feel better mentally and physically
2. good body
3. live healthier
4. it’s honestly fun

hows §

Just like atomic habits, you don’t rise to the level of your goals, but fall to the level of your systems. Honestly, rn I don’t care as much with goal-setting, though I probably should. I just make sure to eat relatively well and my level still increases. Maybe this will be different once I progress more.

Here’s how I define my systems that made it work

1. Short travel time
   1. I was always blessed with either a close gym to home or office gym. This is#1 gamechanger as the travel time is always < 10 mins.
2. Fixed time
   1. I know the exact time window that I will go on. It’s not randomly decided when I ‘feel’ like it.
3. Enjoyable
   1. I wouldn’t gym if I don’t like it. I didn’t quite enjoy the first 4 months doing it but the peer pressure from my intern friends made it work and I’m forever grateful for that.
   2. Choose the routine that you enjoy doing
   3. no long workout time. Max is an hour and now I only do it for 45 mins.

Basically, the system is all about making the cue stronger and reward greater. I made it more enjoyable now by switching different program routine to the one that works the most.

best workout time §

I have had an era where my workout is on the morning, afternoon, or evening and would like to discuss the best time for it. Right now without any details, I prefer morning time but don’t mind switching if logistics don’t work as well.

morning §

Did this the last 4 months of my SAP and this summer too -> ~8 mos

oros:

• easiest to be consistent (no plans made in the morning)
• feel great the whole day after
• mental is better, somehow I can listen to podcast in the morning unlike other time
• gym the least crowded imo
• natural caffeine

cons:

• early wake up time
• relatively weaker strength - I don’t eat

If I work remote or waking up earlier isn’t pain, this is definitely the way to go. Especially for remote work as else I would be sleepy

afternoon §

Did this the last 4 months of Visier and first 4 months of SAP -> ~8mos

pros:

• best mental and physical reset
• usually the most efficient time-wise for the day

cons:

• sometimes can skip if you feel urgent to finish work tasks
• not the best/ possible at in-office work
  • I realized I’m becoming anti-social if I don’t get lunch with colleagues lol
• usually cannot sneak in too much workout time

evening §

Did this first 4 months of Visier and toronto era

pros:

• usually peak strength
• good mental cooldown
  • evening is the time where my distraction is peak, working out kinda negates that momentum

cons:

• easies to be skipped if you have plans
• gym most crowded

so what time should i choose? §

ofc this is really subjective for everyone, I can only share what’s for me.

• If waking up early is possible -> morning
• If nothing is done on lunchtime anyways -> afternoon
  • If you have routine you can do during lunch (connecting w coworkers/ friends, def prioritize that instead). Though my main gripe is usually I don’t need the full hour of lunch-time, 30 mins is good enough.
• If all else does not work or you like it evening anyways, then go for it!!

gym rant §

Here’s the section for my specific gym journey for those interested ;).

gym routine §

My workout progression in order from start until now:

• PPL - Push Pull Legs - 3x
• Arnold Split - Chest/ Back, Shoulder/ Arms, Legs - 5x
• PPLPP - 5x
• Upper Lower (ULULU) - 4x/ 5x (if 4, last is full body)

Why upper lower now?

• it’s fun to hit more muscles more frequently
• 2 leg days (crazy, yes i have matured)
  • but honestly, I feel like this is the way to go since to have my legs grow
  • I don’t want to do 6-day of gym to accomplish this

My current Upper Lower Program is inspired by http://instagram.com/l_eel_em :D.

Set x Reps is usually 2 x 6-8 and try to really hit as far to failure as I only 2 sets. Rest time is 2 mins for Chest/ Back (first 3) and around 1.5mins for Arms (last 3).

Rest day is usually Wed/ Thu and Sunday, just aim for leg days to have 2 days gap

day 1 - upper (push bias) §

1. Incline Bench Press
2. Bent Over Row
3. Chest Fly
4. Lateral Raise (Dumbbell)
5. Bicep Curl (Cable)
6. Triceps Extension

day 2 - lower §

1. Squat
2. Lying Leg Curl
3. Leg Extension
4. Hip Thrust
5. Hip Adductor
6. Standing Calf Raise

day 3 - upper (pull bias) §

1. Pull ups
2. Incline Dumbell Press
3. Seated Row (Cable)
4. Lateral Raise (Cable)
5. Single Arm Side on Reverse Pec Deck
6. Triceps Pushdown
7. Bicep Curl (Machine)

day 4 - lower §

1. Deadlift (Stiff Leg)
2. Leg Press
3. Seated Leg Curl
4. Dumbell Lunge
5. Hip Abductor
6. Seated Calf Raise

day 5 - upper (arm bias) §

1. Incline Bench Press (Smith Machine)
2. Lat Pulldown
3. Lateral Raise (Cable)
4. Triceps Dip
5. Reverse Pec Deck
6. Bicep Curl (Cable)

conclusion §

workout is good and i like.

also, another really important thing for me is the enjoyment of doing it 5x a week. I used to think it was really crazy to do it that often and just barely able to do it 3x. It comes from a slow but gradual mindset shift that made it makes sense to do 5x a week.

it is also not the be-all forever systems for me. I’m in the best season to do so with relatively no responsibility outside of school and work. Once I hit a good number, I may do it less often and have more time to do others things.

And also honestly, as much as I like the routine, sports (e.g. badminton) is just way more fun. Though it’s hard to do this consistently as you need to find people to play with.

HOPE YOU ENJOY IT :3

P.S. This is another on-a-plane-written-post. Boredom truly makes you do something great :)).