When following an animal-based diet, your workout plan should complement the high-quality nutrition you’re providing your body. The focus should be on strength training, functional movements, and a balance of low-intensity and high-intensity activities. Here’s a workout plan that pairs well with an animal-based diet, promoting muscle growth, fat loss, and overall fitness.
1. Strength Training (3-4 Days per Week)
Strength training is essential for building muscle, improving bone density, and boosting metabolism. Focus on compound movements that work multiple muscle groups.
Example Routine:
- Day 1: Upper Body
- Bench Press: 4 sets of 6-8 reps
- Pull-Ups (or Lat Pulldown): 4 sets of 6-8 reps
- Overhead Shoulder Press: 3 sets of 8-10 reps
- Bent-Over Rows: 4 sets of 6-8 reps
- Bicep Curls: 3 sets of 10-12 reps
- Tricep Dips: 3 sets of 10-12 reps
- Day 2: Lower Body
- Squats: 4 sets of 6-8 reps
- Deadlifts: 4 sets of 6-8 reps
- Lunges: 3 sets of 10-12 reps per leg
- Leg Press: 3 sets of 8-10 reps
- Calf Raises: 4 sets of 12-15 reps
- Day 3: Full Body
- Deadlifts or Power Cleans: 4 sets of 6-8 reps
- Military Press: 3 sets of 8-10 reps
- Pull-Ups: 3 sets of 6-8 reps
- Weighted Step-Ups: 3 sets of 10 reps per leg
- Planks: 3 sets, hold for 60 seconds
- Day 4: Upper Body/Lower Body Mix (Optional)
- Focus on exercises you feel need more attention or use this day for lighter, higher-rep sets for endurance.
2. High-Intensity Interval Training (HIIT) (1-2 Days per Week)
HIIT is excellent for burning fat and improving cardiovascular health without long, monotonous cardio sessions.
Example Routine:
- 20-30 Minute HIIT Session:
- Warm-Up: 5 minutes of light jogging or brisk walking
- Circuit (repeat 4-6 times):
- Sprint for 30 seconds
- Rest or walk for 90 seconds
- Kettlebell Swings: 15 reps
- Burpees: 10 reps
- Cool Down: 5 minutes of light jogging or walking, followed by stretching
3. Low-Intensity Steady State (LISS) Cardio (2-3 Days per Week)
LISS cardio, such as walking, swimming, or cycling, helps with recovery, improves cardiovascular health, and supports fat loss without overstressing the body.
Example Routine:
- 30-45 Minute LISS Session:
- Brisk walking or light cycling at a steady pace
- Hiking, swimming, or rowing at a moderate intensity
4. Functional and Mobility Training (1-2 Days per Week)
Functional training improves your body’s ability to perform everyday activities, while mobility training enhances flexibility and joint health.
Example Routine:
- 20-30 Minute Functional Session:
- Box Jumps: 3 sets of 10 reps
- Medicine Ball Slams: 3 sets of 12 reps
- Farmer’s Walk: 3 sets of 30 seconds
- Battle Ropes: 3 sets of 20 seconds on, 40 seconds rest
- Mobility Work:
- Dynamic stretching focusing on hips, shoulders, and spine
- Foam rolling to release muscle tightness
- Yoga or a stretching routine to improve flexibility
5. Rest and Recovery
Recovery is critical, especially when following a rigorous workout plan. Ensure you get enough sleep (7-9 hours per night) and incorporate rest days into your routine. On rest days, focus on light activity like walking, stretching, or yoga to promote recovery.
6. Nutrition Timing and Fueling Your Workouts
With an animal-based diet, you’re fueling your body with nutrient-dense, protein-rich foods. Here’s how to optimize your nutrition around workouts:
- Pre-Workout:
- Consume a small, easily digestible meal 1-2 hours before your workout, such as eggs with a slice of string cheese or a small portion of lean meat.
- Post-Workout:
- After your workout, focus on protein to aid muscle recovery and growth. A steak, a piece of fish, or eggs with some approved cheese are excellent choices.
- Hydration:
- Drink plenty of water throughout the day, especially before and after workouts. You might also consider adding electrolytes to your water, especially if you’re sweating heavily.
This workout plan, combined with the nutrient-rich power of an animal-based diet, will help you build muscle, burn fat, and improve your overall fitness. With consistency, you’ll see your strength and endurance improve while feeling energized and healthy every day. Welcome to the Goodnight’s Red River family, where health and fitness are a way of life!