Judging by the title, you probably thought this would be an article about exercising your brain, your writing chops, or your editing skills.
This is all about running, pushing, punching, and picking up heavy things.
I know. I’ve been there. As a teenager, I was skinny as a whip. A weakling. A fragile little artist. The exact opposite of this guy.
And then I discovered iron. And it changed my life.
Look. I get it. Spending gratuitous amounts of time sitting on your ass hammering out novels isn’t exactly a great way to sculpt your abs. And while reading is a great workout for the mind, it’s not particularly heart-healthy. In fact, most of the jobs humans do these days aren’t conducive to maintaining muscle tone and blood flow.
As writers (and artists, like me) we have an obligation to our fans, don’t we? To live long, healthy lives and pump out the most possible books? To operate our keyboards with freshly-toned forearms? To appear at book signings and art shows with swelling biceps and toned calves?
Ok. Whatever. You get the point. Here’s two sample weekly workout routines from my personal regimen. One is a light workout regimen for people who have no real equipment. The other is a more serious setup for those who either have gym memberships or can arrange an area with a small amount of equipment in their homes. I’ve been doing an advanced version of the second workout routine for about three months now, and it has truly energized me without taking up much of my day.
I recommend doing these workouts before writing, painting, or whatever your creative pursuit might be. A happy body tends to mean a clear mind.
Workout 1 – For beginners and those who have little or no equipment
6 sets of pushups (do as many as you can until reaching failure)
6 sets of crunches (at least 20 per set, but no more than 80)
1 set of burpees (at the end) If you don’t know what a burpee is, look it up here. Do them until utter exhaustion.
Run for at least 20 minutes or walk briskly for at least 40.
4 sets of crunches
4 sets of pushups
2 sets of burpees
Run for at least 30 minutes or walk briskly for at least 50.
Off day. Enjoy some pizza or something
8 sets of pushups
…and that’s it.
6 sets of crunches
Run for at least 20 minutes or walk briskly for at least 40
* * *
Remember, before starting any workout routine (light or serious) get in a good 10-15 minute stretch. Here’s another good starter routine, including some great tips for beginners.
In place of running (in colder climes or urban areas) I recommend using a stationary bike. Here’s the one I use. It’s served me well for five years now, no maintenance required.
Workout 2 – For those who either have equipment at home or visit a gym
15 minutes of vigorous punching bag work (use MMA gloves if you’ve got ’em) Here’s the bag I use.
4 sets of 60 crunches
4 sets of push ups. (Try to do the same amount during each set)
2 sets of 60 crunches
4 sets of dumbbell bicep curls (try to do at least 10 reps with each set – you’ll quickly figure out what weight dumbbell to use)
4 sets of chin ups (do each set to exhaustion) Here’s the bar I use at home.
Run for at least 30 minutes (or use an elliptical machine/stationary bike) or walk briskly for at least 45 minutes.
10 minutes of vigorous punching bag work
4 sets of 60 crunches
4 sets of dumbbell rows/10 reps per set (here’s how to do rows)
Take the day off. You’ve earned it.
4 sets of dips. If you don’t know what a dip is, check this video.
4 sets of dumbbell bicep curls
4 sets of pushups
4 sets of chin ups
Run for at least 40 minutes (or use an elliptical machine/stationary bike) or walk briskly for at least 50 minutes.
Adjust as needed to suit your style.
But definitely put in the work.
Your body (and your mind) will thank you for it.
Get up and take a 5-10 minute walk for each hour of writing, painting, or sitting
Ditch the coffee. Drink water.
Eat after your workout, not before.
And yes, mowing the lawn (especially if you’re using a push mower) counts as cardio. 🙂
…author, artist, and gym rat