Body Refining 101

New Years 2023

As another year comes to pass, I’m brought back up with the idea that at the start of every New Year there must be a, “New Me”.

For some context: Every year has been a bit of a struggle with my weight management due to my high metabolism. It always genuinely scared me that I might be stuck at staying as small as I was because being skinny, to me, is as much as an insecurity as it is for those at the opposite spectrum; being overweight.

Last year, 2022, I started the year at 135-137 lbs and have since, made it a goal to attempt to reach 165 lbs. Inevitably, I gained an unhealthy relationship with food. Eating to the point where it hurt. Thankfully, I’ve managed to start the New Year of 2023, at an awesome 161 lbs.

But, just gaining weight wasn’t the end goal nor did I even meet my target weight of 165 lbs. The “End Goal” is to become Athletic, fast, strong, more able-bodied, etc. I wanted to become the absolute greatest possible that I can be, physically.

Cue “Body Refinement”. I want to undergo the research and Trial & Error of different Fitness Practices in order to create a Perfected, Refined Body. And what better way to start then, with the basics.

The 7 Primal Movements Patterns

That being:

• Squats
  • Ex: Air Squats, Weighted Squats, Pistol Squats, etc
• Lunges
  • Ex: Walking Lunges, Weighted Lunges, etc
• Push
  • Ex: Push-ups, Bench Press, Dips, etc
• Pull
  • Ex: Pull-ups, Dumbbell Rows, Lat Pulldowns, etc
• Bend
  • Ex: Deadlifts, Glute Bridges, Clean & Press, etc
• Core
  • Ex: Planks, Crunches, Supermans, etc
• Locomotion
  • Ex: Sprinting, Running, Hiking, etc

I’ll be going through the 7 Primal Movement Patterns for, at most, 3 Months to get me started in this Fitness Journey.

This is what my Mondays, Wednesdays and Fridays will be like:

(“4×4“ = 4 Sets of 4 Reps. Ex: “4×8” = 4 Sets of 8 Reps)

• Air Squats: 4×4 – 4×8
• Basic lunges: 4×4 – 4×8
• Push-ups: 4×4 – 4×8
• Pull-ups: 4×4 – 4×8
• Glute Bridges: 4×4 – 4×8
• Planks: 30 seconds
• Walking: 15 Minutes

Starting Point: 161 lbs