How I stay fit and healthy (working out 15 minutes/week) -Part 2

In 2009 I wrote a blog post about How I stay fit and healthy.

So, what am I doing 11 years later?

I'm actually spending LESS time in the gym, yet by doing so I've put on muscle and gotten stronger.

Physical activity

I maintain a daily goal of 10 000 steps per day which I easily accomplish through walking.

Training; since August 2018, my workouts have consisted of a full body completed once per week. 

I gained muscle and got stronger by doing LESS exercises with less time in the gym. 

I had been aware of the science stating it takes very little to get substantial benefits. 

The key is effort and intensity and rest. -Click to view a demonstration-

There is no age to do this, Barbara Walters was in her 80s and doing this type of training.

My actual training time per week is around 15 minutes, total time in the gym is about 30 minutes.

The following is an example of a typical workout.

NOTE: I do exercises that I enjoy and work best for me.

Chest: Incline Cable Bench Presses

Back (Lat focus): Reverse Grip Lat Pulldown Back (mid back and traps focus): Cable Rows

Shoulders: Cable Lateral Raises 

Abdominals: Cable Crunches

Triceps: Cable Pressdowns

Biceps: Cable Curls

Calves: Calf Presses

Legs: Leg Presses -Click to view a demonstration-

Each exercise consists of 1 set of 15 repetitions. I do the repetitions slowly and in a controlled manner.

Each repetition take me approximately 6-8 seconds (eg. 3 sec. going up, 3 sec. going down). 

One exercise takes about 90 seconds to complete. 

The key is that EVERY exercise must be taken to positive failure.

I go on until I am unable to complete one more repetition. 

This seems like very little, but in reality, a person doing 8 sets of 8 reps is doing the same amount of work.

The typical repetition speed people use, is on average 1.5 seconds per reps, 64 reps multiplied by 1.5 = 96 seconds of ACTUAL work. 

If a person takes 1 minute between sets, those 64 reps will take them a total of 9 minutes and 36 seconds. 

I go all out and do it all in 90 seconds. 

People spend MUCH more time resting when weight training than actually “training”. 

They also do many unnecessary sets thinking more is better. 

People also tend not to work hard enough. When you do, you really only need around 90 seconds.

You can read more on the science via this short article: Less Is More Than Enough

You can buy the book Body by Science mentioned in the article.

Or listen this 1 hour interview with Doug McGuff who co-authored the book Body by Science. 

For those wondering about my cardio health, this type of training doubles your heart rate. 

Studies have shown that doing high intensity training of this type has tremendous cardiovascular benefits. 
Even with just one intense workout per week and walks that increase my heart rate, I cover my cardio.

Nutrition

I eat a balanced diet of healthy foods. No keto, low/high carb, low/high protein, carnivore, vegan, vegetarian or whatever the current fad may be. 

The best diet ANYONE can do is the one that involves healthy foods, reasonable portions (quantity is key) AND one that you will be able to keep as a lifestyle.

What it does require though, is discipline. The way I make it easier is by looking at it from the following perspective: 

I prefer to be healthy and happy with my physique 24/7 instead of not being happy just so I can indulge in junk food or extra calories. 

The good feeling from junk or extra calories only lasts a few minutes and is not worth the negative impact on my health or how I will later feel about my physique. 

That’s what I think about when I say no to junk food or extra calories. 

Do I ever have junk food? Yes - once or twice a week I’ll have desert. It’s all about balance and again, portions.

Nutrition is that simple; discipline and healthy foods. NOTE: Simple does not mean EASY.

Supplements

I do take some supplements, just the basics:

• Vitamin D 5000 IU (except for May, June, July, August & September as I get plenty of Sun)
• Multi and Greens in one 1 scoop
• Prebiotic 1/2 scoop
• Magnesium 800mg
• Omega 3 2 teaspoons

That’s it. It really takes VERY little to maintain good health and a lean physique:

• Walking;
• Brief, infrequent strength training at a high intensity; and 
• Disciplined nutrition

My results are the following

Weight was 155 pounds @ 49 years of age

Actual training time is around 15 minutes per week since August 2018

Weight was 142 pounds @ 36 years of age and before I started this type of training at 45. 
Actual training time was under 40 minutes per week for 17 years.