I’m going to share my prison fitness plan with you.
First, grab a pen and paper and write down every reason why you can’t stretch or exercise. Once you’ve finished, tear it up or burn it. As long as you keep that mentality, you’ll never get the results you want.
A 15-minute workout will get you the same or better results as someone who spends three to four hours a day at the gym every day. Discipline is all it comes down to.
Study your body. What type of body do you have? What type of body do you want? What are you willing to lose in order to gain?
In my case, I grew up skinny, and I have always weighed 160 to 165 pounds. The type of build I wanted, however, was more like the ripped character Jacob from the movie “Twilight.”
But I didn’t know how I was going to get there. I knew I needed to gain weight to start, so I started paying attention to calorie and carbohydrate information on product packages.
I knew that, because I’m naturally skinny, my metabolism burns off calories at a more rapid rate than someone who has more body fat, so I ate a lot of bread, pasta and other carbohydrates. After a few months, I got my weight up to 200 pounds for the first time in my life. I was working out over this period of time, but I kept my workouts to a minimum and I lifted heavy weights. I didn’t do any cardio exercises.
I couldn’t work out like I wanted to until this point because I had little body fat to burn, and my body would eat away at the muscle, which would keep me skinny.
If you want to build your body, you have to eat lots of carbs and vegetables. If you’re a bit on the heavier side, eat less carbs and sugars and consume more protein.
Come up with a specific workout plan to give you the body type you want. Your plan should change every day so you’re targeting a certain muscle group. You also have to let your body rest and recover to give your muscles time to heal and grow.
The following is my chest workout regimen. It takes around 20 to 30 minutes to complete three rounds.
- Standard pushups: 20 reps
- Pullups: 5 reps
- Diamond pushups: 20 reps
- Squats: 10 reps
- Widespread pushups: 20 reps
- Flys: 20 reps
- Standard pushups: 20 reps
- Dips: 20 reps
- Diamond pushups: 20 reps
With hard work and dedication, you’ll get the results you’re looking for. Remember, workouts take a lot of stress off your shoulders and you’ll feel better about yourself.
Finally, please, please, please don’t forget to stretch before every workout.