I decided to set myself a six-week challenge to focus & prioritize my health and fitness. You can join me and focus on yourself and your goals for the next six weeks.
I’m so excited to write something to reset my health and fitness journey. The reason that inspired me to prioritize myself, my health, and my fitness over the next six weeks is my gym.
I have some guidance on how to reach my goals with my health and fitness. This guidance is also for those who don’t have access to a gym. You can join me in the next six weeks.
When you’re starting out your health and fitness journey. Do not underestimate the power of getting clear and setting goals if you don’t know what you’re actually working towards.
It is so hard to motivate and inspire yourself to get up every morning, to train, and to eat healthily. So first of all ask yourself about
- What is a week of eating habits?
- What does the workout schedule look like?
To get the exact answer to these questions it is a must to create an action plan for you.
Meal Plan for the week
To make a meal plan you should try to find out some exciting recipes on YouTube & Pinterest. You can also use some cookbooks from the experts with full health fitness tips.
You can research all the information you get from these resources and start following on for your meal. Here I am going to share with you the six simple steps for your weekly meal plan.
1. Make a recipe master list
First, you have to make a master list of all of your favorite recipes that you love. You can either do this on a piece of paper, notebook, computer, or your phone whatever works for you.
This is really helpful to make the meal planning process. I encourage you to do this list anytime you try a new recipe that you really like. Write that down as one of you knows the meals that you really enjoy.
When you are doing your meal planning you should concentrate on not preparing the same thing every single week. If you want to learn some new recipes then you can go for books, blogs & videos on the internet.
Write down some of your favorite breakfasts, snacks, and lunch so that you will have the ingredients throughout the week.
2. Choose your grocery shopping day
Choose the day of the week that you will be doing your grocery shopping. I think this tends to be on the weekends that just work really well for you.
This kind of grocery shopping day helps you to prepare your meal plan. So does your grocery shopping on a day when you’re not rushed and have the time to head out.
3. Check your calendar
Check your calendar for whether you have any activities that you have planned or not. This will really help you to prepare your meal plan properly. This is just because sometimes things come up and we don’t need to cook every single night of the week.
I want to mention here that you don’t necessarily cook seven days a week. We should cook homemade as it is one of the best things that we can do for our health. Sometimes it doesn’t really work with your schedule so it is necessary to check the schedule for a proper meal plan.
4. Write out your meal
Write out your meal where you are actually planning out the meals you are going to eat for the week. I usually do this on a Saturday morning when I like drinking my morning tea.
Pull out that master list of your favorite recipes that you want to cook for this week. Write them down maybe just five meals for that week. Again this will depend a little bit on what your calendar is looking like and your lifestyle.
I will say it can be really helpful to write down one extra meal so that you have some extra ingredients on hand. If you want to switch things up in the week that’s totally fine. It might be a veggie stir-fry, salmon with some veggies, a potato salad, and a bean soup.
I would say at least one to two meals that can make some really great leftovers. A meal that tends to make quite a lot can be really useful for using as leftovers for lunch.
So taking with you the next day or even eating again for dinner on a different day is definitely a good thing. If you want to be really structured and regimented you can have specific meals for specific days. I usually just write down the meal ideas and then keep it rough.
5. Write out your grocery list
The list will be based on those meals that you have written down and what are the ingredients you need. It might sound tedious or it would take a long time but it really doesn’t take long at all. Organize your grocery lists based on different sections of the grocery store so that you are able to navigate the store.
6. Get started with your meal
What you want to do here is to keep your meal plan that you have written out for the week. For all of those meals that you are planning on cooking keep it handy posted on your fridge or shelf somewhere in your kitchen.
It is just because that is what you are going to make for each night throughout the week. If you want you could take 30 to 60 minutes to prepare a couple of those items without memorizing. Whenever you are all set you can go for cooking without facing any problem.
Workout Schedule
Here I am sharing a full week gym workout plan for your health & fitness. Before you start your workout plan for the next six weeks keep the following fitness tips on your mind
- Take one day rest
- 8 to 10 minutes do body warm-up before a workout
- Do 8t to 12 reps in each set
- Increase the weight from set 1 to 3
- Take 1 to 2 minutes rest in each set
- Take sip of water in some intervals
- 8 to 10 minutes do stretching after workout
- Take help of trainer or friend for support
1. Monday – Workout for chest
| Item | Number of work |
|---|---|
| Barbell flat bench press | 3 sets of 8 to 12 reps |
| Barbell incline bench press | 3 sets of 8 to 12 reps |
| Barbell decline bench press | 3 sets of 8 to 12 reps |
| PEC DECK Fly (Machine) | 3 sets of 8 to 12 reps |
| Standing cable fly | 3 sets of 8 to 12 reps |
| High Cable Fly (crossover) | 3 sets of 8 to 12 reps |
| Low standing cable fly | 3 sets of 8 to 12 reps |
2. Tuesday – Workouts for the back (LATS/ MID-BACK/ LOWER BACK)
| Item | Number of work |
|---|---|
| LAT PULL – DOWN (Wide grip) | 3 sets of 8 to 12 reps |
| Seated Cable Row | 3 sets of 8 to 12 reps |
| Deadlift | 3 sets of 8 to 12 reps |
| Bent over row | 3 sets of 8 to 12 reps |
| Hyper-extension | 3 sets of 8 to 12 reps |
3. Wednesday – Workout for biceps
| Dumbbell bicep curl | 3 sets of 8 to 12 reps | |
| Close-grip EZ bar curl | 3 sets of 8 to 12 reps | |
| EZ bar preacher curl | 3 sets of 8 to 12 reps | |
| Dumbbell hammer preacher curl | 3 sets of 8 to 12 reps | |
| Dumbbell reverse curl | 3 sets of 8 to 12 reps | |
| seated barbell wrist curl | 3 sets of 8 to 12 reps |
4. Thursday – Workout for triceps and abs
| Triceps | Number of work |
|---|---|
| Triceps bench tips | 3 sets of 8 to 12 reps |
| Dumbbell overhead extension | 3 sets of 8 to 12 reps |
| Pulley push down | 3 sets of 8 to 12 reps |
| Dumbbell kick back | 3 sets of 8 to 12 reps |
| ABS | Number of work |
|---|---|
| SIT- UPS | 3 sets of 15 to 20 reps |
| Bicycle crunches | 3 sets of 15 to 20 reps |
| Incline straight leg and hip raise | 3 sets of 15 to 20 reps |
| Hanging knee and leg raises | 3 sets of 15 to 20 reps |
| Seated V SITS | 3 sets of 15 to 20 reps |
| Weighted Russian Twist | 3 sets of 15 to 20 reps |
| Weighted SITS UPS | 3 sets of 15 to 20 reps |
5. Friday – Workout for shoulders (Deltoid) and Traps
| Shoulders (Deltoid) | Number of workout |
|---|---|
| Dumbbell side raises | 3 sets of 8 to 12 reps |
| Dumbbell front raise | 3 sets of 8 to 12 reps |
| Dumbbell shoulder press seated | 3 sets of 8 to 12 reps |
| Reverse PEC DECK | 3 sets of 8 to 12 reps |
| Face pulls | 3 sets of 8 to 12 reps |
| Traps | Number of workout |
|---|---|
| Dumbbell shrugs | 3 sets of 8 to 12 reps |
6. Saturday workout for legs
| Legs | Number of workout |
|---|---|
| Barbell Squat (Back) | 3 sets of 8 to 12 reps |
| Barbell Lunges | 3 sets of 8 to 12 reps |
| HIP Thrust | 3 sets of 8 to 12 reps |
| Leg Press | 3 sets of 8 to 12 reps |
| Leg Extension | 3 sets of 8 to 12 reps |
| Lying Leg Curls | 3 sets of 8 to 12 reps |
| Seated Calf Raise | 3 sets of 8 to 12 reps |
7. Sunday – Rest Day
- Rest time to rebuild muscles and continue on Monday
Some best gym equipment and its comparisons for professionals:
 |  |  | |
| Product Name | Marcy 150 lb. Multi-functional Home Gym Station MWM-988 | Marcy 150 lb. Stack Home Gym MWM-4965 | Marcy 200 lb. Stack Dual Function Home Gym MKM-81010 |
| Price | Check Price on Amazon | Check Price on Amazon | Check Price on Amazon |
| Rating | 4.4 out of 5 | 4.4 out of 5 | 4.2 out of 5 |
| Assembled Dimensions | 68″l x 36″w x 79″h | 68″l x 36″w x 79″h | 52″l x 39″w x 80″h |
| Product Weight | 150 lbs. | 150 lbs. | 200 lbs. |
| Pulling System | Upper & Lower | Upper, Mid & Lower | Upper & Lower |
| Preacher Curl Pad | Yes (Removable) | Yes (Removable) | |
| Press Arm Motions | Chest press and butterfly press | Chest press and butterfly press | Chest press, butterfly press, and lat row |
| Leg Developer | YES | YES | YES |
| Ab Station | YES | YES | |
| Max User Weight | 300 lbs. | 300 lbs. | 300 lbs. |
| Accessories | Lat bar, Ankle strap | Lat bar, Ankle strap, Abdominal strap, Single handle | Lat bar, Shiver bar, Ankle strap, Single handle |
I hope it will be helps you to find your best gym equipment and you can keep fit your body healthy.
