Make Something Into A Habit With This 21-Day Routine

18th January 2019
According to psychologists, you only need to repeat whatever you want to make into a habit, for 21 days. By doing this, you can successfully make great changes to your body.

The saying goes that three weeks is all it takes to create a new habit, no matter what it is! Therefore, in the following article, we’ll tell you about a consecutive 21-day routine to help you develop good habits and achieve your goals. As a result, you’ll be able to have the body you’ve always dreamed of.

The 21-day routine for the perfect body

There are different plans that ‘guarantee’ you can have the perfect body with a 21-day routine. Of course, there are no magic solutions. Also, it’s essential to strive hard to get results, but it’s not impossible.

By following a strict diet and exercise routine, you’ll see noticeable changes after following a plan for three consecutive weeks. To do so, you must commit yourself and follow the plan exactly. After 21 days, it’s essential that you continue to exercise and follow a healthy diet, in order to sustain the results.

diet mistakes

The weekly routine

This 21-day routine is divided into three weeks with exercises that you should repeat on certain days. That is, start on a Monday and end on a Sunday, then, start the exercises again the following Monday, and then again on the third Monday. The training plan goes as follows:

  • Monday: deadlift, front squat, (5 sets with 5 repetitions each) medicine ball throw, front raises with a medicine ball, (5 sets of 10 repetitions each) bridge, glute bridge (3 sets of 5 repetitions each) and plank for 3 minutes.
  • Tuesday: dumbbell chest press, T-barbell row, bench press with a narrow grip, chest pull-downs (5 sets of 5 repetitions each), bench press with a wide grip, underhand pull-ups, bicycle sit-ups (5 sets of 8 repetitions each) one), stationary bicycle (12 minutes).
  • Wednesday: 0.6 miles of running at maximum speed, lunges for 10 consecutive minutes, combined abdominals, lateral planks, hip lifts using the bench and abdominal crunches with dumbbell (3 sets of 10 repetitions each).
  • Thursday: shoulder press, shoulder flies with dumbbells, front raises, lateral raises, rows with separated hands (5 series of 10 repetitions each). At the end of each round of exercises, complete 5 minutes of jump rope.
  • Friday: squat thrusts (7 minutes), stationary bike (5 minutes), treadmill (15 minutes), planks (3 minutes) and abdominal combinations (3 sets of 15 repetitions each).
  • Saturday: underhand pull-ups, dips, bicep curls with the straight bar, skull crushers (3 sets of 5 repetitions each), bicep curls with dumbbells, triceps using the top pulley (3 sets of 10 repetitions each) and treadmill (0.2 miles).
  • Sunday: jog 2.4 miles or complete 40 minutes on the stationary bike.

Read more: Treadmill Vs. Track: Which Running Option is Best for You?

running is part of this 21-day routine

Get the perfect body in 21 days with this diet

Some call it ‘the three-week challenge!’ It’s quite effective, as many celebrities have also followed this and achieved very good results. Consult a professional to make sure that this diet is right for you. Each day you must eat four meals, which must include:

  • Proteins: lean meat, eggs, fish or seafood the size or width of the palm of your hand.
  • Fats: a portion of the size of your thumb of nuts, seeds, olive oil, avocado, linseed oil.
  • Vegetables: one or two handfuls of leafy greens, cabbage, eggplant, asparagus, onions, carrots, zucchini, etc.

The foods that you should avoid are dairy, roasted or salted nuts, grains (wheat, oats, rice), fruits, legumes, tubers (such as potatoes), soy, salt, dressings, unhealthy fats. Also, hydration is essential — drink at least two liters of water per day. What’s more, the permitted teas are herbal tea and black coffee without sugar, cream or milk.

Did you know? The Importance of Hydration: During, Pre- and Post-Workout

Once you have completed this 21-day routine, the next step is to maintain your training and a healthy lifestyle. It’s not necessary to train daily, but you should do so at least three times a week. As for food, include the forbidden foods back into your diet gradually and avoid fats, alcohol, and sugars.

Matía Martín, P., Lecumberri Pascual, E., & Calle-Pascual, A. (2007). Nutrición y síndrome metabólico. Revista Española de Salud Pública. https://doi.org/10.1590/S1135-57272007000500006