I keep coming across folks that assume I live for the gym and workout all day everyday, so clearly I’m doing a piss poor job of letting you know how my activity actually looks on a day to day basis so here goes!
Walking – I average about 15,000 steps per day
Lifting Weights – 2x per week for 20-25 minutes each (40-50 minutes total)
Cycling – 3-4 months per year (I ride when it’s dry out which unfortunately isn’t all that often in Vancouver)
That’s how my movement has looked for the past 2ish years…nothing fancy at all, however I do want to include a few points worth mentioning. I work in the gym with personal training clients 2x per week for 5-7 hours a pop and I’m on my feet during this time. I also work from home 3 plus days each week which gives me flexibility to move frequently throughout the day and I don’t sit while I work at all, I stand…basically what I’m alluding to here is that I don’t spend a ton of time sitting.
Now I know what you might be thinking and no, I’m not a genetic freak with a ridiculously fast metabolism, I HAVE TO watch what I eat in order to maintain a lean and healthy body…oh and if you have a hard time believing the previous statement the pictures to prove it are at the bottom of my website ‘About’ page HERE. My body is just like yours in that it’s a direct reflection of how I’ve been eating, moving and sleeping over time.
As a society we vastly overestimate formal ‘exercise’ or ‘gym workouts’ and while this info is technically bad for business being that I’m a personal trainer, it’s the truth. Folks drastically undervalue general movement throughout the day for improving and maintaining body composition.
Think about it like this, you may ‘workout’ for 3-5 hours per week and sleep for say 8 hours nightly which totals 60 hours. Let’s venture that you work 40 hours a week where there are a bunch of opportunities to move however to be safe we’ll subtract that out as well. We’re still left with 68 HOURS of movement potential on the table every 7 days…there is just no comparison between those 68 hours and the traditional 3-5 hours in the gym!!
In closing, unless you’re a high level athlete and/or move/train like one you MUST pay attention to what you’re eating as well in order to remain relatively lean and healthy. Yes, there are a few outliers in the mix however they’re few and far between, most people can’t neglect their diet without paying a big price!
And for those of you that are interested, here’s how my 20-25 minutes of gym time looks:
Push-ups – 2-3 sets of 25
TRX Bodyweight Rows – 2 sets of 15-20
Lunges – 2 sets of 15-20
Overhead Press – 2 sets of 10-12
Pull-ups – 1 set of 10
Triceps Press-down – 3 sets of 10-12
Biceps Curl – 3 sets of 8-10
Side Laterals – 3 sets of 10-15
That’s all she wrote folks and as always, let me know if you have any questions regarding my movement protocol or anything health related!