I’ve been a slave girl for a long time, and I’ve learned a lot about maintaining my fit body. In this guide, I’ll share what I’ve learned about working out and eating right as well as how to make sure that your workouts are getting results! Exercise is crucial, as you are aware. How much exercise is too much, though? Exercise can be intimidating for many Americans because of the buzz surrounding high-intensity workouts like boxing, spin, Pilates, and others. Misconceptions about fitness are exposed by independent studies from Planet Fitness, Innovate MR, and Kelton Global. Americans believe that to reap the benefits of exercise, they must do it at least five days a week and for at least 95 minutes each time. On these assertions, Planet Fitness is calling a “bullfight”!

According to the US Department of Health and Human Services, even just 10 minutes of exercise a day can increase your heart rate and aid in maintaining your fitness levels. You’re much less likely to feel motivated to go to the gym if you detest your workout attire. Get some hoodies, sports bras, and leggings that make you feel great. We compiled our top recommendations. Sleep is so crucial. Aim for at least eight hours of sleep per night because rest and recovery are essential parts of living a healthy lifestyle.

You can track your sleep with apps like Sleep Score to get better sleep. Practice good sleep hygiene to achieve deep, restorative sleep. That suggests that you should try a brief digital detox rather than browsing social media before bed. You could cozy up with a good book and some candles. You might also take out your yoga mat and perform a quick stretching routine. There are relaxing bedtime routines on Yoga with Adriene.

Monday: Cardio Day

Cardio is a great way to burn fat and it’s also good for your heart, brain, lungs, and digestion. It can help you lose weight as well!

Cardio burns more calories than resistance training or weight lifting because it uses more energy when you move. It’s important to keep track of how much cardio equipment you use during each session so that you don’t overdo it or burn out too quickly.

Tuesday: Weights Day

  • Don’t overdo it. You should be exercising at least three times per week and not attempt to lift more than 10 pounds.
  • Don’t try to lift too much weight. The best way for you to maintain your fitness level is by slowly building up the amount of weight that you can handle without getting injured or sore in the process.
  • Don’t lift too fast or with bad forms, such as bouncing on the balls of your feet while lifting weights (it causes knee injuries).
  • If you are injured, don’t injure yourself further by trying to work through it; rather, stop immediately and seek medical attention from a doctor who specializes in treating injuries related to strength training activities

Wednesday: Core & Abs Day

Why it’s important: The two muscles that make up your core, or the trunk of your body, are the abdominal muscles and back muscles. These muscles help stabilize you when you’re standing and walking. They also help keep you in place when you bend over or lift heavy objects like boxes or bags.

Core exercises: There are many ways to work these areas of your body, but here are a few examples: sit-ups (to strengthen the lower abs), crunches (to strengthen obliques), and planks (for strengthening the quadriceps). You can also do jumping jacks if that’s more comfortable for you as well!

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Thursday: Lower Body Day

Lower Body Day:

  • Shoulders and triceps.
  • Legs and abs.
  • Cardio/HIIT (High-Intensity Interval Training).

Friday: Upper Body Day

Upper body days are the ultimate in fitness. Why? They’re all about getting a great workout in and working your entire upper body, which includes your arms, shoulders, and chest. Here are some examples of what you can do on an upper body day:

  • Push-ups – These are simple but effective! You’ll be done in no time at all. If you can’t do push-ups then try to get up as high as possible without using your hands (the palms should be facing forward).
  • Pull-ups/Chin-ups – These exercises target the biceps muscles more than any other area of the arm so they must be done correctly if you want results from them! Start by hanging from a pull-up bar or door frame with one foot on each side of whatever object is there for support; then pull yourself up until just above where your feet meet your chest should be pressed against its surface so that it feels like an extension between both sides of your upper body rather than separate from them (this will also allow greater flexibility when doing these moves later down into this chapter). Once this has been achieved then lower yourself back down again before repeating the process until reaching total exhaustion within about 10 minutes depending upon how well-conditioned one might feel after completing such an exercise routine successfully the first time around without any issues arising afterward either way.”

Saturday (Optional): Full Body Day

  • Full Body Workout:
  • Do this work out on Saturday or Sunday, depending on the time of year. (If it’s cold outside and you don’t want to exercise outside, then do this workout indoors instead.) If possible, choose a day when your house is not too busy so that you can focus on your exercise routine.
  • Make sure that you wear comfortable clothes and shoes for this activity you’ll be doing lots of squats!
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Plan Your Workouts

  • Get a workout plan.
  • Plan your meals.
  • Set goals, milestones, and deadlines for yourself and stick to them!


It can be difficult to keep track of your workouts, and if you’re not careful, you might end up skipping a few days. This can lead to less effective weight loss and even muscle loss over time. To make sure that doesn’t happen to you, set aside at least 30 minutes per day for working out in advance so that there’s always something available when inspiration strikes!

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