My 2010 Workout Chart

I thought I you might find this interesting.  The chart above shows the number of hours I trained per week in 2010.  There are few noteworthy points to share about the chart, and my workout philosophy in general:

Only trained more than 4 hours once

You’ll notice that I only exceeded the 4-hour mark once.  The notion that you need to spend hours and hours in the gym to get fit is really outdated.  I train between 3 to 5 times per week, ranging in time from 15 minutes to a maximum of 60 minutes (which is rare) per workout.

You only really need to spend hours and hours training if you’re a pro athlete with specific goals in mind.  Even some bodybuilders have embraced the idea of short but very intense workouts, separated by long periods of rest in between.

Workout routine

You’ll notice that in the first half of the year leading up to August, I was much more consistent in my training.  It pretty much fell apart after the passing of my father, and has been inconsistent since then.

Before August my routine consisted mainly of martial arts (once to twice a week), yoga (twice a week), and weight training (once a week), with the occasional rope skipping or other activity. Once in a blue moon I’d jump into the DBC circuit, but most workouts were done in the compound, I have a home gym and dojo there.

After August I had a hard time being consistent.  I eventually got completely exhausted and stopped training for a while, and took a short break to India.  I’m now slowly starting to find my groove again, as it were.


I like to track my workouts to see how I’m doing over the weeks and months, I suggest you do the same.  If you’re intention is to lose weight (i.e. fat), then don’t just measure your weight; measure your waist, thighs, arms, bust, and hips as well.  I kept track by using a basic spreadsheet (from which the above chart was taken), but this year I’m excited about using, which can track lots of different metrics.

Sick days

At the end of 2009, I resolved not to get sick at all in 2010.  Ha! that didn’t last long.  I think due to mainly stress, I got sick 10 days in 2010.  I hope to do better next year inshallah.  I’ll keep you posted.

Should you use a home gym or join a place?

I’m the type of person who prefers to train alone in the home gym.  I’m fairly self-motivated and don’t really need someone to push me or motivate me – except when it comes to running, which I don’t really enjoy much.  But I think the opposite is true for most people.  I know lots of people who have home gyms that have never been used.  If you’re one of those then I suggest you join a place.  You already know which places I recommend.

The Cardio and resistance training thing

Remember, whatever exercise you decide to do, you must do a mixture of both resistance training and cardio training.  See a more in-depth explanation here.  A great way to get both in a short period of time is to do interval or circuit training (which the DBC concept is based on).  You do one round of cardio, then one round of resistance, then one round of cardio, etc.  I’ll write you a sample workout that you can do at home on a separate blog post.

Final thoughts

Look, if you’re not exercising, then you’re doing yourself a huge disservice.  It’s like having a great car and never driving it; just like the car was meant to be driven, your body was meant to be active.  God did not design you to sit at a desk all day.  You already know the dangers of a sedentary lifestyle, right?  Time to take action and do something!

That’s all for today.

Thanks for taking the time to read this and talk to you soon.

2 Responses to My 2010 Workout Chart

  1. Osman Safdar 13 January 2011 at 1:38 pm #

    The workout chart idea is very cool! It inspired me to cure my Facebook addiction! Seriously, I used to be on Facebook for 5+ hours everyday and now its been a week I didn’t open it. Every night before sleeping, I put a tick mark on my “No More Facebook Chart”… one tick per day, planning to continue it for one more week.

    By the way, I met your team members at Health Expo … they are very friendly and professional! The amazing part was, some of them remembered my name even though I visited DBC many months ago!

    Hope and pray that 2011 goes great for you.

    • Suhail 13 January 2011 at 11:54 pm #

      Thanks for the kinds comments about my Team, I appreciate it. As for Facebook addiction, well done. One of the things they teach in AA (Alcoholics Anonymous) and the various incarnations of it like OA (Overeaters Anonymous) is to worry about each day as it comes, not about the rest of a person’s life. So, plan to not use Facebook for today only. Then, when tomorrow comes, make sure not to open FB that day, and so on. Hope this helps and thanks for sharing.

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