I am a 32 year old female, ex golf professional golf athlete and work as a dentist now. I am familiar with fitness workoutS. My goal is to lose body fat (5-8kg) and build muscles and strenght with focus on longevity. Can you build me the perfect weekly fitness longevity protocol? The workouts should specify the exercises and should no ho longer than 1.15h.

To create a fitness protocol focusing on fat loss, muscle building, strength increase, and longevity, consider a plan inspired by insights from the Huberman Lab, featuring advice from experts like Andrew Huberman and Andy Galpin. Here's a weekly schedule that fits within your 1 hour and 15 minutes workout limit, based on their recommendations:

Weekly Workout Plan

Day 1: Full Body Strength

• Exercises: Squat, Deadlift, Bench Press
• Reps and Sets: 5 sets of 5-8 reps
• Focus: Multi-joint exercises for overall strength and hypertrophy 1.

Day 2: Cardio & Mobility

• Activities: Cycling, Swimming, or Jogging
• Duration: 45-60 minutes at a moderate pace
• Focus: Cardiovascular health, longer duration, restorative activity 1.

Day 3: Active Rest

• Activities: Low-intensity yoga or walking
• Duration: 30-45 minutes
• Focus: Active recovery, flexibility, and mental relaxation.

Day 4: Endurance & Plyometrics

• Exercises: Jump Squats, Box Jumps, High Knees
• Reps and Sets: 3-4 sets of 15-20 reps
• Focus: Building endurance and explosive power.

Day 5: Upper Body Strength

• Exercises: Pull-ups, Shoulder Press, Bent-over Rows
• Reps and Sets: 4 sets of 6-10 reps
• Focus: Enhanced endurance and strength 2.

Day 6: Mixed Cardio & Core

• Activities: High-Intensity Interval Training (HIIT), Core workouts (planks, Russian twists)
• Duration: 20-30 minutes HIIT + 15-20 minutes core
• Focus: Cardio efficiency and core strength.

Day 7: Complete Rest

• Focus on recovery: Adequate sleep and nutrition are crucial for longevity and health.

Additional Tips

• Plan Adherence: Develop a structured plan and track your workout progress to ensure adherence and achieve progressive overload 3.
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    2

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    3

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    4

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• Nutrition and Recovery: Balance high protein intake with periods of fasting to optimize muscle growth and longevity without negatively impacting long-term health 4.

This schedule provides a balanced approach to fitness, ensuring that various aspects of physical health are addressed within your time constraints. Adjust the intensity and specific exercises based on your personal goals and fitness level.