This year is jam-packed with developing tiny sustainable habits to boost productivity and a healthy lifestyle.
So far, I have completed 12 30-day challenges. You can read all the challenges at the following link.
As I said, I have completed 30+ days of Squats and Push-ups challenges separately in the past couple of months.
After seeing the positive results, I decided to keep going, and instead of simply doing squats or push-ups, I attempted both each day.
Why Squats & push-ups?
Squats are one of the “Big Three” compound exercises. The other two are deadlifts and bench presses.
A compound exercise is any activity where your body uses more than one muscle at one time.
For example, squats will engage the quads, core, hamstrings, glutes, hip, and calf muscles at the same time.
Push-ups are also known as compound exercise, but it’s not a part of the Big 3 in the fitness industry.
Push-up movement can activate the shoulders, chest, triceps, abs, legs, and back muscles simultaneously.
On the other hand, the bicep is an isolated exercise that works on a specific muscle group.
I simply performed the basic bodyweight squats and push-ups. I am pretty sure there are thousands of variations, but I think a bodyweight exercise is a great start for a regular person.
What are the minimum exercise guidelines?
Here are the stats from the National Health Report (USA). Every week, an adult (18–64) should perform at least 150 minutes of moderate or 75 minutes of strenuous exercise.
It’s roughly 21.42 minutes each day. A simple walk would do the magic but if you want more positive results, I would highly suggest doing push-ups and/or squats after the walk.
How Long Walks Will Transform Your Life
Why is it so hard to stick to a routine?
Developing a sustainable routine is like art, and it takes time to stay motivated without seeing immediate results.
It’s supposed to be hard. If it wasn’t hard, everyone would do it. The hard is what makes it great. — Tom Hanks
If you visit a gym in the first couple of weeks of each year, you will hardly be able to find a piece of free equipment to do some exercise. However, after 2–3 weeks, it returns to normal.
Research shows that 80% of people quit their New Year resolution by Feb.
Book recommendation-1
Push-up Progression: A 24 Push-up Journey to Stabilization, Strength, and Power
Why 20 squats and 20 push-ups each day?
I’m in my early 30s, an active guy, but I have to sit 8+ hours in front of a computer screen to do my full-time job and another 4+ hours on side hustles, including writing on Medium.
I spend 12+ hours in front of a screen each day, thanks to my standing electric desk that helps to boost productivity and healthy habits to stand up every 50 minutes for 5–10 minutes.
I read that a sedentary lifestyle can develop heart disease, joint issues, and type 2 diabetes early in life.
I believe that health is the most vital factor in doing anything fun or productive. Therefore, this year, I am also experimenting with going to bed before 12 am each night to have a solid 7–8 hours of sleep.
I highly recommend prioritizing your health, not being a victim of a busy life, and trying to be active for at least 150+ minutes each week.
Top 11 reasons you should do squats and push-ups each day
- Push-ups will help you to reduce acute anxiety attacks. Push-ups take complete physical and mental focus and provide immediate relief from anxiety.
- Squats will help you to improve your agility level. Squats are also known to ask to get a stronger back.
- Push-up is a part of a compound exercise that targets multiple muscles like the chest, shoulders, triceps, back, and biceps.
- Studies show that, on average, you can burn 8+ calories by merely doing one-minute bodyweight squats. According to Harvard Medical School, an individual will burn roughly 233 calories by merely doing half-hour squats or deadlifts. If you want to burn more, I suggest doing barbell squats (strengthen training).
- Push-ups are easy to do. My partner started literally one push-up at a time. Consistency is essential to see results.
- The study also shows that push-ups can help you to strengthen your bones, especially joints.
- A great exercise to keep your heart healthy
- Posture is a more significant issue due to a sedentary lifestyle. Push-ups can help you to improve your posture.
- Push-ups will strengthen your core. You won’t even feel like picking a bit of heavy objects.
- The study also shows that push-ups will improve your sex life. Just like planks, push-ups help you build a strong upper and lower body, which means a strong core.
- Like push-ups, squats can also help to improve your posture.
- Studies show that squats can help improve your core muscles.
- A simple bodyweight squat (regularly) will help you strengthen all your major muscles: quadriceps, hamstrings, calves, adductors, hip, and glutes.
Did I see any results after 42 days?
Short answer: absolute YES
- I had already done 35 days of squats and push-up challenges separately. I must say that as soon as you see the results, it will become a habit.
- I observed that my bowel movement became normal. Then I researched that squats also help relax your puborectalis muscle and strengthen your colon, giving the poop a straight path.
- I cannot see visible muscles, but I can feel more toned.
- I observe that my back is becoming stronger day by day.
- Squats and push-ups always helped me boost my energy level and become more productive while working from home.
- On average, I did 20 squats and 20 push-ups in 4–5 minutes. However, I prefer squats before lunchtime and push-ups after a nap.
The bottom line
Compound exercises are the king of improving your body shape and boosting your health.
The best part is that you don’t even need to go to the gym to perform these legendary exercises.
You only need your body weight to perform squats and push-ups.
When you’re having one of those days when you feel like there’s a weight on your shoulder — DO SQUATS.
I highly suggest doing this challenge, you may not be able to see any visible results in merely a month, but you will see a mental shit.
You will also feel that your posture has improved, which will lead you to be more confident.
Even if you have never done any push-ups or squats, you will feel mentally strong after only four weeks of exercise, regardless of your fitness level.
Keep moving your body!
Book recommendation-2
The Squat Bible: The Ultimate Guide to Mastering the Squat and Finding Your True Strength
My Energy Booster (Supplements Stack)
Many readers asked if I consume any supplements.
Yes, I do.
However, I consider supplements as add-ons, not solid meal replacements.
I prefer to eat whole foods and avoid canned ones. I also believe that recent food quality has lacked proper nutrition, so I take supplements to fill the gap.
I only consume proven and continuously consumed supplements by scientists like Andrew Huberman or experimental gentleman Tim Ferris. Supplements will help you enhance your overall life.
| What I Take & Why | Supplement Name – Optimize your health journey |
| Sleep Supplements Preferred to take 30 – 60 minutes before bedtime. | Magnesium L-Threonate –> 144 mg Apigenin –> 50 mg L-Theanine –> 200 mg |
| Supplements for Brain Performance | Creatine –> low dose (5 grams) taken daily Omega-3 Fatty Acids –> 2-3 of EPA daily1 Phenylethylamine (PEA) |
| Anti-inflammatory Supplements | Turmeric / Curcumin with Black Pepper -> Joint Support N-Acetyl Cysteine (NAC) –> Support immune function Methylsulfonylmethane (MSM) –> for treating injuries Athletic Greens –> as “nutritional insurance” |
| Physical Performance + Recovery Supplements | Grass Fed Whey Protein –> Joint health and recovery Alpha-GPC –> Before a workout L-Tyrosine –> To enhance exercise performance Branched-Chain Amino Acids –> to enhance muscle building & recovery L-Glutamine –> for gut health and muscle recovery Zinc –> for exercise recovery (muscle damage) |
| Immune Support Supplements | L-Lysine –> to combat viral infections and cold sores Apple Cider Vinegar –> to boost immunity Medicinal Mushrooms –> to enhance immune function |
