2017
3 Step Magic Fitness Formula (it has worked for me for almost 20 years!)
This formula has kept my weight steady (within 5-10 pounds) and strength high for about 18 years.
Before I got into the fitness field 15 years ago, I often looked for such a formula... with little success.
Of course, there was no Google back then. 🙂
I thought a simple formula might be helpful for you.
Without further adieu, here is my My 3 Part Magic Fitness Formula.
Drum roll, please...
1. 3 weight-training sessions per week
I prefer about 50 minute sessions although sometimes I do 40 minute sessions. I bet less than 10% of my sessions have been over an hour the past 20 years.
2 can also work (see my explanation in the cardio discussion below).
2. 3 cardio sessions per week
These are usually about 30 minutes. They have been as short as 20 minutes (at a higher intensity) and as long as 50 minutes. I rarely, if ever, go over 50 minutes.
I do have a little flexibility here.
If I only do 2 weight training sessions, I will increase my cardio to 4 sessions. Or if I increase my weight training to 4 sessions, I will reduce my cardio sessions to 2 per week.
3. Little or no junk food during the week
My eating approach has developed somewhat organically over the past 18 years.
I used to have some pretty bad eating habits.
And I still like much of the same food-I just don't eat it that often.
As an example, fish and chips is probably my all-time favorite unhealthy meal. But I only eat it 2-3 times per year when I go home to visit family.
My funny little "rule" is I can only eat fish and chips outside of California. That might sound funny...or maybe even stupid 🙂 ...but it works for me.
I dpn't buy junk food. I don't bring it in the house.
On the weekend, I allow myself flexibility although I don't go out of my way to eat junk food.
If I go to a party, I will definitely try a little of everything that looks interesting.
I don't plan a specific "cheat meal" or "cheat day."
There it is-my 3 Part Magic Fitness Formula-about five hours of fitness per week.
It is important to mention I don't do this perfectly or even get it every week, but it has been a good lighthouse for me over the years.
#overcometheoffice
