In early 2009, I wasn’t sure how to train myself, gain weight and get fit. I looked slim, unhealthy and out of shape.
Though I had tried many ways and checked several workouts, it became miserable for me. The things got changed only when I started following one punch man workout.
I am a big Anime fan and have watched the then manga One Punch Man, it tells the story of a person named- Saitama. He is extremely powerful and strong enough to defeat any of his opponents with a single punch.
Eventually, it has earned him the name – One Punch Man.
He follows a worthy routine of fully fledged workout to keep his abilities like a superhuman. It has turned me into his poking fan. I started following the one punch man workout since then.
The series is still on air that shows how a Japanese bald man satisfies his desire to challenge any opponent for a fight. Interestingly, it often ends with a single blow that leads to Saitama’s win.
Saitama Workout Routine – What Are The Challenges?
Do you want to gain strength and become fit naturally? Are you ready for the Saitama workout challenge? Let’s take a look how this Japanese man keeps him fit and strong-
Here you will find the secrets of Saitama training what the webcomic series have revealed-
- 100 Push-Ups
- 100 Sit-Ups
- 100 Squats
- 10 KM Running
Once you start following this One Punch Man exercise, you have to repeat it 7 days a week.
With the intensity you do these exercises and get trained, you can develop chest muscles, back muscles and creates a big impact on your social life.
It may or may not seem difficult but you can do it.
How Is One Punch Man Workout Going To Benefit You? – Know Some Interesting Facts
The normal routine of pushups, sit-ups and squats are the keys to develop upper body, core section and lower body. And if it is followed by running, it ensures your cardiac health.
When you start practicing the One Punch Man routine, the workouts will provide you with well-rounded support.
Over time, it helps in burning fats, builds stronger muscles and improves your fatigue threshold.
If you want to compare the 1 punch man workout with other fitness routines, it is far superior to what people practice at any gym or ground.
The Saitama workout routine hits more groups of muscles that any normal pattern and also has less or no injury risk. Once you get trained properly, you can realize the same.
Some individuals think that this routine is great for boxers, fighters, martial artists or any other athletes. This is because they have to go through some serious muscle endurance. By practicing this workout plan, they will definitely see positive improvements.
But in reality, we all need to know that the entire routine doesn’t focus on how to build muscles. It is a combination of building strength, maintaining weight and increasing fatigue level. Let’s check this out in the below section-
- 100 Push-Ups
With the pulling movement of your body during pushups, you are training your upper body. It is not the typical 100 high-reps but normal pushups that can accomplish the goal.
- 100 Sit-Ups
Doing the sit-ups ensures that you train your core sections. It creates a good balance between strength and weight. It is great to be followed by squats for encouraging muscle gain.
- 100 Squats
It is an excellent exercise to gain sufficient weight by developing strong muscles and regulating the body fat. It does an excellent job of providing better lower body when practiced regularly.
- 10 KM Running
Since running is a good exercise to get excellent health and also benefits the body. This routine is pretty good to achieve a phenomenal improvement in cardiac health as well.
One Punch Man Workout – The Highlights
For your convenience, I’ve made a list of benefits so that you can easily scan them-
- Muscle Growth With Muscular Endurance
- Cardiovascular Improvements
- No Need For Special Equipment
- Anyone Can Practice
- It’s Totally Fun
This tells that no forced machine movement is necessary to get muscular endurance and gain cardiovascular improvements. And, you can enjoy your workout with family and friends.
Are There Any Cons Of One Punch Man Training?
It is not the most effective way to grow superior muscle size but it improves the endurance limit to a great extent. When you have a serious goal of becoming strong and fit, you must follow this One Punch Man workout daily.
Ways To Start OPM Workout Training – The Expert’s Talk
As you already get to know how much beneficial this workout plan is, I am going to share the exact methods what I usually follow. No doubt, it is pretty exciting if you have a serious fitness goal and don’t want to use machines.
At first glance, you definitely think Saitama’s workout is not your cup of tea. But I’ve a solution for this problem. Fortunately, my practitioners also praise this method.
Start it by breaking the 100 reps. Make multiple sets of 100 pushups, 100 situps, 100 squats, 10 km running and follow them with a break of at most 3 minutes in-between.
It means you can do 100 pushups by working on 5 sets of 20 pushups.
When you start practicing, you can realize the change. Once your endurance limit gets increased, you can alter the sets into 4 x 25 to match with 100 pushups and so on (optional).
The idea behind this change is to gear up to 100 pushups at a time. Eventually, you reach the stage where you can match up to hit 100 in 1 set.
In your initial days, you can skip running and focus mainly on other three exercises. This ensures that you gain better endurance and strength before you start running.
In other words, running constantly tears down your body and reduces your strength at the initial stage. Due to this reason, it is possible that you may not work out with greater intensity.
So, it is better to gain muscular endurance and strength before practicing it.
One Punch Man Workout – A Valuable Tip
I’ve seen a few groups of people break down the entire routine into multiple workout time.
It means they practice a small set in the morning, then afternoon and followed by evening and night until they go to the bed.
Unfortunately, it is not the healthiest way to achieve the desired result. Like 10 km running in the first attempt, this breakdown of workout time can seriously hamper your body.
As you are not giving enough rest to the body and its parts, you can realize fatigue and unhealthy conditions. Eventually, you won’t gain the desired outcome.
They say- breaking down of the workout time can provide a little benefit if you follow it at least 3 days per week. If you feel, you need more workouts. You can go up to at most 4 days a week.
But I won’t recommend you to follow this method. This is because I’ve tried it once. It has seriously deteriorated my health.
Initially, it looked perfect for me but degraded my condition after a 3-week period.
Nothing to worry, I’ve made a perfect workout plan for the initial 4 weeks to achieve the Saitama routine. Start following this from today and you definitely go crazy with the results-
Sample Starting Plan To Match Up With One Punch Man Workout
Skipping the 10 km running in the first 3 weeks, this starting plan can do justice to your moves. Let’s start with it-
(I’ve taken 5 sets for each exercise as a standard after realizing that it is achievable)
- Day 1 – 5×5 Push-Ups, 5×5 Sit-Ups, 5×5 Squats
- Day 2 – 5×5 Push-Ups, 5×5 Sit-Ups, 5×5 Squats
- Day 3 – 5×5 Push-Ups, 5×5 Sit-Ups, 5×5 Squats
- Day 4 – 5×6 Push-Ups, 5×6 Sit-Ups, 5×6 Squats
- Day 5 – 5×6 Push-Ups, 5×6 Sit-Ups, 5×6 Squats
- Day 6 – 5×7 Push-Ups, 5×7 Sit-Ups, 5×7 Squats
- Day 7 – 5×7 Push-Ups, 5×7 Sit-Ups, 5×7 Squats
Here you can see that from Day 1 (5×5 = 25) to Day 7 (5×7 = 35), the count of the respective exercises has been increased gradually.
If you follow this starting plan, you can make the most of it without having any trouble.
- Day 8 – 5×7 Push-Ups, 5×7 Sit-Ups, 5×7 Squats
- Day 9 – 5×8 Push-Ups, 5×8 Sit-Ups, 5×8 Squats
- Day 10 – 5×8 Push-Ups, 5×8 Sit-Ups, 5×8 Squats
- Day 11 – 5×8 Push-Ups, 5×8 Sit-Ups, 5×8 Squats
- Day 12 – 5×9 Push-Ups, 5×9 Sit-Ups, 5×9 Squats
- Day 13 – 5×9 Push-Ups, 5×9 Sit-Ups, 5×9 Squats
- Day 14 – 5×10 Push-Ups, 5×10 Sit-Ups, 5×10 Squats
Here you can see that Day 8 – 5×7 = 35 and Day 14 – 5×10 = 50!
You have successfully reached the half level. And, mind you that this is not just a mathematical calculation. It is achievable yet.
- Day 15 – 5×10 Push-Ups, 5×10 Sit-Ups, 5×10 Squats
- Day 16 – 5×11 Push-Ups, 5×11 Sit-Ups, 5×11 Squats
- Day 17 – 5×11 Push-Ups, 5×11 Sit-Ups, 5×11 Squats
- Day 18 – 5×12 Push-Ups, 5×12 Sit-Ups, 5×12 Squats
- Day 19 – 5×12 Push-Ups, 5×12 Sit-Ups, 5×12 Squats
- Day 20 – 5×13 Push-Ups, 5×13 Sit-Ups, 5×13 Squats
- Day 21 – 5×13 Push-Ups, 5×13 Sit-Ups, 5×13 Squats
Here you can see that from Day 15 (5×10 = 50) to Day 21 (5×13 = 65), this definitely improves your strength. If desired, you can start running by breaking down the 10 km into 10 times.
So, begin your running with 1 km per day and gradually increase it to reach 10 km from the very next week itself.
- Day 22 – 5×14 Push-Ups, 5×14 Sit-Ups, 5×14 Squats
- Day 23 – 5×14 Push-Ups, 5×14 Sit-Ups, 5×14 Squats
- Day 24 – 5×15 Push-Ups, 5×15 Sit-Ups, 5×15 Squats
- Day 25 – 5×15 Push-Ups, 5×15 Sit-Ups, 5×15 Squats
- Day 26 – 5×15 Push-Ups, 5×15 Sit-Ups, 5×15 Squats
- Day 27 – 5×16 Push-Ups, 5×16 Sit-Ups, 5×16 Squats
- Day 28 – 5×16 Push-Ups, 5×16 Sit-Ups, 5×16 Squats
From Day 22 (5×14 = 70) to Day 28 (5×16 = 80)!
Though it doesn’t make you reach 100 reps, there is nothing to be bothered about. In the next few weeks, you can achieve the feat. And, the 10 km running challenge requires more time.
It is advised that increase one push-up, one sit-up and one squat each week and reach 5×20 = 100 in the next four weeks. So, this creates a balance and allows your body to feel the changes like a natural phenomenon without tearing them.
Once achieved, follow the routine on a regular basis and turn it into a good habit.
If you think it mathematically, it really makes sense. But when you go for practical, it really seems to be a challenging task.
Some individuals like me follow a specific diet plan to maintain the stamina and fitness. I am pretty sure you too want to know the same for accomplishing this goal.
Luckily, I’m going to share the One Punch Man diet plan in the next section.
An Ideal Diet For Accomplishing This One Punch Man Challenge
According to Saitama, never miss your breakfast. If you get a banana in the morning, it is good to treat your breakfast. Along with that, you have to go after other diets too.
Since 2009, I’ve changed several diet plans and finally got settled to the major necessities. With this approach, it helps me in developing strength, mental balance and endurance.
The best thing is- anyone can follow this rule and can see amazing results.
1)Focus On Protein
After several types of research, I found that 0.8g to 1.3g per kg (0.36g to 0.6g per pound) intake of protein based on bodyweight is essential for sedentary man.
It can also be written as 56g per day of protein with respect to the bodyweight.
When you follow the OPM routine, you have to increase its intake and prevent its deficiency for optimal health. It is recommended not to exceed the intake of protein 2g per kg of bodyweight.
2)Consume A Variety Of Fruits
Foods don’t contribute to all nutrients essential for growth and development of the body. With the consumption of fruits, you can fill those gaps and ensure that you are not insufficient.
Eventually, it helps you in fighting against free radicals and keeps you active all the time.
3)Eat Plenty of Vegetables
No doubt, vegetables are the main source of proteins, vitamins, minerals and other nutrients. It is imperative that you eat plenty of veggies and keep a check on consumption of nutrients.
A good diet plan always scores high and let you lead your way forward. It not only has the potential to keep you energetic but also reduces your tiredness or fatigue level.
I hope you have enjoyed reading this One Punch Man workout plan of Saitama in a unique way. So, make sure you follow the routine and get enough training to achieve your goal.
At first, you may feel that the task is impossible. Once you start practicing the same, you get excited to do the workout on a daily basis.
With the right approach, you may become the next Saitama within your vicinity.
“Never define yourself by your past. Take it as a lesson, move forward and show your potential.”
Do you find this post helpful? Does this inspire you in another way? Leave a comment below and let me know! If you have any queries or ideas, you are free to ask in the below box.