I am VERY often asked by friends and colleagues the simple question of “how to stay in shape” given the demands of work, family, travel, and all the rest...
It’s a tough question to answer because it doesn’t help very much to tell someone to “eat right and exercise” - because everyone knows that - it is more the “HOW” of what exactly do DO that gets in our way.
I just answered an email from an old college buddy (not that he or I are actually “old” - so let’s just get that straight right up front)...He asked, “Let me know what you suggest for a 45-year old trying to keep the “glory days” from ending on the roads and the ice rink.”
Here is my reply:
John - Here is a quick type of circuit workout that I rely on, especially when low on time and when traveling...They are intense enough to make a difference in your fitness and quick/easy enough to do anywhere and not represent an “obstacle” based on time or equipment constraints.
For eating, I use this approach (myself and in several research studies) that I call the “Helping Hand” (I also write about this in more detail at www.cortisoldiet.com) - it is pretty self-explanatory based on the graphic below and enables you to “count calories” without really counting - pretty much every meal you would create using the Helping Hand ends up at about 400-600 calories. Do this at breakfast, lunch, and dinner and you average out to about 1,500 calories per day (eat a 4th time if you’re exercising that day).
Hope these help - and let me know if you have any questions...
Exercises = 8
Work Time = 24min (3 sets)
Warmup – 2min
Cool-down/Stretch – 2min
Rest = 1min between sets 1 & 2 (2min total)
TOTAL WORKOUT TIME = 30min
Warmup – Jumping Jacks (whole body warmup)
Set 1 – 45 seconds ON / 15 seconds OFF
1min H2O break
Set 2 – 50 seconds ON / 10 seconds OFF
1min H2O break
Set 3 – 55 seconds ON / 5 seconds OFF
Cool down / Stretch
1. Sit Jacks (abs)
2. Bent-over Rows – 60# bar (back)
3. Jumpies (legs)
4. Pushups (chest)
5. Squats – 60# bar (legs)
6. Upright Rows – 60# bar (shoulders)
7. Burpies (whole body)
8. Curls – 60# bar (arms)
Hope that helps a few people - Thanks for reading,
Shawn M. Talbott, Ph.D.
Nutritional Biochemist and Author
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