how can i incorporate Andrew huberman, andy galpin and others' research and findings into my life if i want maximum progressive overload and maximum functional overreaching but not reaching non functional overreaching or overtraining? Also keep in mind i live in Bhaktapur Nepal. I also walk with a laptop bag for 15 minutes in the morning at 5:30 to 5:45 on sunday, 6:30 to 6:45 on mondays to fridays, and alsk walk with laptop bag at 12:30 pm to 12:45 pm from sunday to friday, i'm currently waking up at 5:30 everyday but 4:00 at sundays, i'm busy from morning when i wake up to 1:00 pm from sunday to friday so i cannot do anything from sunday to friday on a specific time period i.e. from waking up (4:00 AM or 5:30 AM) to 1:00PM so don't put any training at that time at those days, but i'm free at all other times. Create me the perfect program. I will also say that i'm a complete beginner, not even able to do 2 standard pushups. And my goal is everything, overall, but one this stands above the rest and that is long term health, right now today is september 1, 4:45 pm, sunday, so i would like to start today. And I repeat, i absolutely am busy up to 1:00 PM from sunday to friday and cannot do any form of training or physical activity, so please don't put anything at that time. I would also like to achieve maximum neuroplasticity. Also, i'm giving you my location so you can optimize my program for the weather and climate and other factors that can affect the program. also account for aligning with seasonal changes, lifestyle patterns, and typical motivational cycles throughout the year. Also give reasoning behind why you put certain types of training at certain time of year. I don't have access to gym, i do have pairs of 2kg and 4kg dumbells. I also wear barefoot shoes exclusively so keep that in mind as well.
Sources:
To maximize progressive overload and functional overreaching while avoiding overtraining, you can integrate the findings and recommendations from and . Here's a step-by-step exercise program tailored to your unique constraints and goals for long-term health, integrating neuroplasticity, and seasonal adjustments in Bhaktapur, Nepal.
Weekly Schedule
Sunday:
- 4:30 PM - 5:30 PM: Strength Training
- Exercise: Bodyweight squats, push-ups (modified if needed), dumbbell rows (4kg)
- Notes: Focus on controlled movements and proper form to build a foundation.
- 6:00 PM - 6:30 PM: Neuroplasticity Training
- Exercise: Skill learning (e.g., a new language, musical instrument, or complex motor skill)
Monday to Friday:
- 6:30 PM - 7:00 PM: Strength Training
- Exercise: Alternating upper and lower body workouts
- Examples:
- Monday/Wednesday/Friday: Dumbbell shoulder presses (4kg), dumbbell rows (4kg), planks
- Tuesday/Thursday: Bodyweight squats, lunges, calf raises
- 7:15 PM - 7:45 PM: Cardiovascular Exercise
- Exercise: Brisk walk, light run, or jump rope
- Notes: Aim for a moderate heart rate to improve VO2 max.
Saturday:
- 8:00 AM - 9:00 AM: Active Recovery and Mobility
- Exercise: Yoga or stretching routine focusing on flexibility and recovery.
- 4:00 PM - 5:30 PM: Functional Training
- Exercise: Circuit training with bodyweight exercises and dumbbell workouts (2kg and 4kg)
- Examples: Burpees, mountain climbers, resisted band work for functional strength
Monthly Adjustments
- January to March: Focus on foundational strength and endurance. This period is often colder, so more indoor exercises.
- April to June: Transition to more dynamic movements and incorporate more skill-based neuroplasticity exercises.
- July to September: Increase cardiovascular training due to monsoon season flexibility. Use indoor cardiovascular machines if rain disrupts outdoor activities.
- October to December: Emphasize functional strength, higher intensity workouts, and reestablish any lost mobility from earlier months.
Seasonal Considerations
- Winter: Maintain indoor options to combat cold and potential weather disruptions. Longer warm-up times might be required.
- Monsoon: Prepare indoor alternatives for cardiovascular exercises.
- Summer: Early morning or late evening workouts to avoid the heat.
Rationales
- Neuroplasticity: Regular skill learning sessions increase brain plasticity and cognitive function, beneficial for long-term health and resilience.
- Strength Training: Progressive overload principle applied through increasing repetitions and slight weight increments (if available).
- Cardio and Functional Training: Helps maintain overall cardiovascular health and functional strength.
Tips
- Hydration and Compensatory: Adjust hydration levels according to the weather; more water during hotter months.
- Barefoot Shoes: Ensure proper technique to prevent foot and ankle injuries.
- Consistency and Recovery: Allow adequate rest and listen to your body to avoid overtraining.
Always remember to check in with a healthcare provider before starting any new exercise program, especially given your specific health and geographical considerations.
Sources:
- 4:30 PM - 5:30 PM: Strength Training
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