My workout plan can be broken down into three separate elements:  

  • resistance training
  • interval training
  • increased daily activity



Resistance training (ie. lifting weights) is the cornerstone of my fitness program.  In the hierarchy of fat loss, nothing is more efficient than consistently hitting the weight room with increasingly intense workouts. 

As I have matured in my knowledge of exercise and program creation, I have come to accept that MY way is not necessarily THE way in every situation.  There are so many paths to better health, and each person must determine what works best for them.  One size does NOT fit all.  The said, no matter how you approach fitness, doing the same thing over and over will eventually stop working for you.  The body’s ability to adapt is amazing.  One must continually challenge those adaptations and change the workouts often enough in order to continue making progress.

Throughout the next 365 days, I will follow The New Rules of Lifting by Lou Schuler and Alwyn Cosgrove.  This highly regarded book is actually a series of smaller workouts combined to produce a year long program.  Each section of the program builds upon itself and completely changes the routine every 4-8 weeks.

The “Break-In Program” has me initially lifting twice a week for the first four weeks.  I will then be lifting three times a week for the duration of this series.  I do get an occasional week (or two) off throughout the year.

As long as my nutrition remains dialed in, I am confident that resistance training alone will allow me great success.  I won’t be as crazy about a missed interval session or missing out on my daily activity on a given day, but my primary goal is to not miss a single resistance training session. 



It is my intention to perform interval training a minimum of two to three times per week while completing The New Rules of Lifting workouts.   As mentioned above, depending on the week, some of those sessions will need to be completed immediately following the lifting routine, while the bulk of my interval training will be on my days off from lifting weights.

I suspect that at least 75% of my workouts will be done on a treadmill, but I do intend to vary the machine used whenever possible (ie. bike, stairs, outside running, elliptical, etc.).

An interval session begins with a 5 minute warm-up at an easy pace.   Each following round consists of three minutes:  one minute at near maximal pace followed by two minutes at a moderate pace.  After 4-6 rounds, the session is ended with a 5 minute cool-down.

Alternatively, I will occasionally use a ’30 second/90 second’ interval as well.



This should really be self explanatory, but the importance of daily activity can not be understated.  

When I have attempted fat loss in the past, I have found myself working hard for the hour or so each day at the gym, then sitting on the couch doing absolutely nothing the rest of the week.  This point really hit home when I tried out a pedometer for several days.  I found myself working hard when I was lifting, but still coming in under 3000 steps for the day.  I was surprised to learn that the total was actually considered ‘sedentary’.

Obviously, the third part of my program involves remaining ACTIVE, even on my days off.  Very simply, I have created a goal of 10,000 steps per day.  Initially, I will wear a pedometer as often as I am able.  I won’t count every single day and hope to eventually keep track only sporadically.  The pedometer is really just a reminder that will continually push me to stay on my feet throughout the day – park further away, walk for the mail, take the dogs out, etc.  Occasionally ‘being active’ will mean swimming or biking, neither of which actually register on a pedometer.  Obviously I will also have a harder time reaching 10,000 on lifting days as opposed to days I am on the treadmill. 

My purpose is simply to be more AWARE of how sedentary I have become.  It’s a good start.



I expect that life will occasionally get in the way of a workout.  This may result in having to rearrange a day or two, but my goal is to complete each component above in a week’s time, however my schedule allows: three weightlifting sessions, two to three interval workouts, and a long walk and/or increased activity in between everything else.

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