Lately, I have started looking at fitness in a different way. I realised that strength training or nutrition are not the only things that constitutes physical fitness. There are other things to consider:
- Sleep
- Flexibility & Mobility
- Cardiovascular Health
- Enjoyment and adherance
And because my schedule and environment doesn’t leave me much time to actually prepare for, start and end a full hour-long strength training workout, I am focusing on other aspects of my health.
For example, I’ve started doing flexibility and mobility workouts, more aerobic activities and such. But one thing is for certain: I must do a minimum viable workout session every single day.
Table of Contents
Sleep & Rest
I don’t think I have to write anything here in this section; everyone knows that sleep is important to sustain a better life.
Instead, I’ll write down several lessons I learned related to sleep and rest:
- Maintaining about 5 sleep cycles each night (~7.5h) is okay.
- It’s the waking time that matters. If you keep that constant, regardless of how late you sleep, the higher the chances of attaining a stability in your schedule and energy levels throughout the day. You can catch up on sleep debt; a dysfunctional day hurts more.
- A small dose of melatonin (about 0.3mg) helps to maintain a sleep routine.
- Take care of caffeine doses.
- Afternoon naps always help me. But I keep it to 5-15mins. Not more than that. (cf. NSDR, Power Naps, Yoga Nidra).
- Meditating helps to wind down and de-stress.
Diet
Working out and exercising is only half of the story.
Instead of following a very strict diet, I only follow this rule: Less Junk, More Healthy. After that, it’s only a matter of choice. You can make your own diet which consists the things you like and are not junk. It will be better that what most people eat.
- I don’t like eating out. I like to eat homemade food that my mom cooks. Sure, sometimes you go out with friends, and that’s okay.
- Proteins are a must. I don’t really like meat that much (not a vegetarian though), so I eat eggs, cottage cheese, cereals & pulses, soy, etc.
- I focus on maintaining my TDEE and control my portions if I am moving to and fro, from a sedentary to active lifestyle.
- You can refer to this YouTube playlist. The first two videos are a must watch.
Flexibility & Mobility
Have you ever seen a Mr. Olympia or a really good bodybuilder walk? If you notice, you’ll see that they look stiff, as if it hurts to walk normally. Well, the truth is, many bodybuilders lack the range of motion and flexibility that you need to function.
This is why, being able to touch your toes with your legs straight matter. Of course, that is just a single example, but being flexible enough will also keep your joints in check and increase your mobility. You’ll have less problems getting off of your chair and bed and you’ll feel like you can be a gymnast (you can’t).
I follow EDR Fitness’s videos on flexibility and mobility.
Cardio
Aerobic exercise is super important to keep your heart beating loud and happily. WHO recommends 150-300 mins of moderate or 75-150 mins of intense aerobic activity per week to an adult.
And you don’t have to do anything massive. You can just go for a brisk walk with your buddies, take your dog for a walk, do HIIT at home or just walk to your nearest coffee/grocery shop.
Just move your body. Some activity is better than none.
Though, I must admit that, as of now, I’ve put very little effort into maintaining the recommended levels of activity. But I am working to make sure this fella also gets some of my attention.
Adherance
Doing stuff to make doing stuff better in the future.
Strength Training
Temporary Circuit
Full Body Split
Here’s what I used to do before I started focusing on other stuff, for 3-4 days a week. It’s a Leg-Push-Pull-Full Body split (I know, weird, right?). And because I don’t go to a gym (yet), I try to do a weighted-backpack version of the exercises that need it. For example, bicep curls are just lifting a backpack by its straps.
Push
- Push Ups x4
- Overhead Shoulder Presses x3
- Lateral Raises x3
- Overhead Tricep Extensions x3
Pull
- Backpack Rows x4
- Bicep Curls x3
- Negative Chin Ups x2 (very weak on this one)
- Bedsheet Rows x3
Legs (+ Abs)
- Bulgarian Split Squats x4
- Romanian Deadlifts x3
- Calf Raises x3
- Hanging Knee Raises x3
Full Body
This one’s just for “rounding out the week” and getting the muscle group frequency right.
- Pushups x2
- Negative Chin Ups x2
- BSS x2
- RDL x2
- Lateral Raises x2
- Bicep Curls x2
- Hanging Knee Raises x2
For warming up and recovery, I just follow this.
Workout instructions
Energy Management
- Use this electrolyte concoction: water + a tablespoon of sugar + half a tablespoon of salt + a few drops of lemon/citrus.
- Take breaks! A minimum of 80s for every exercise is imperative.
Optimal Temperature
So far, 18-20C is great. In any case, cooler is better.
Pre and post workout nutrition
- Pre-workout: 2g of instant coffee for caffeine (this has no side-effects with the lemon electrolyte mix!)
- Post-workout: one scoop(-ish) of whey protein concentrate, mixed with room temperature water.
Misc
- Instead of focusing on reps and sets, focus more on tempo, form and controlled movement. That’s more important.
- You gotta track your weight.
- My weight (as of April, 2026) stays around 61kg
- Compared to 66-67kg a year ago.
- So, improvement?
- Recovery is important. You gotta rest your muscle groups both during workouts and after.
Thanks to u/elrond_lariel and his amazing reddit post (my routine is based off of that), Renaissance Periodisation and my parents.