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#130 - What's The Best Exercise Plan For You (And Why)
23 Plays20 days ago
Are you following a program or just hoping your workouts will “work themselves out”?
In this episode, I teach you how to stop winging it and build a plan that actually delivers results.
Here’s what you’ll gain:
- A breakdown of the 4 essential movement types (strength, cardio, mobility, walking / daily movement) and why each matters
- Why structured training consistently beats random exercising and how it speeds up your progress
- How a personalized plan will save you time (less wandering in the gym, fewer wasted sessions)
- Easy-to-adapt routines for 2-hour or 4-hour weekly time budgets, plus the keys to recovery, sleep, and nutrition to make it all work
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Transcript
Introduction to the Fit-ish Project
00:00:02
Speaker
Welcome back to the Fit-ish Project with your host, Latham Bass, where we make fitness and health simple for regular people like you and I. We got the weekly episode coming at you as we always do. Before I get into this, if you can leave a review, if you have not done so, i greatly appreciate that to get this to more people who need this type of information.
Importance of Structured Training Programs
00:00:23
Speaker
With this week's episode, I wanted to talk about a common topic. So training programs. By answering this one question that I'm about to ask you, I can tell you if you're going to get better results than most people. And it's super simple, but it's a common error that I see so many people making. And the question is this, are you following a structured training program?
00:00:45
Speaker
If you answer yes to that question, I can almost bet that you were probably getting better results than most people. Because the fact of the matter is most people go into the gym and they do not follow a plan.
00:00:56
Speaker
I want to reiterate that exercise is great. All exercise, all movement, in my opinion, is good stuff. But if you have a specific goal, which most of us do, whether that be wanting to look better, whether that be wanting to feel better, live longer, perform better, whatever the goal may be, you're going to achieve that particular goal better when you have a structured training plan.
Creating Tailored Exercise Plans
00:01:20
Speaker
And so when you have a training plan, there is a specific goal attached to that training plan. When you're exercising, There's not really a goal. So you're just moving for the sake of moving. You're getting all those benefits and feel good feelings that you get from exercise, but there's not really end goal.
00:01:34
Speaker
And so when you don't have a plan, when you're not tracking things, when you're not measuring things, when you're just kind of going with the flow and just moving, you're probably not going to get to those goals at all, to be honest. But if you are, it's going to take you a lot longer because you're not doing it in the most effective manner.
00:01:48
Speaker
I wanted to do a podcast where I lay out different types of exercise, what tools are best for certain goals that you may have, both from a physical and mental standpoint.
00:01:59
Speaker
And then ultimately how you go about putting a plan together that best fits with your lifestyle, your goals, all those different things so that you can see the best results, but also do it in the most effective way possible.
Identifying and Prioritizing Fitness Goals
00:02:12
Speaker
And so before we get into the different types of exercise, I think it's important to take a view from the top and actually look at what most people's goals look like. So they fall into three main categories, the way that I look at it. So you have the goal to look better. A lot of people get into the gym or just get into exercise in general because they want to look a certain way. So they have goals around their body composition, losing fat, building muscle. They want to look more lean. They want to look more tone. They want to shape up.
00:02:42
Speaker
All those sorts of things. And most of us have these goals, at least as part of the reason why we are getting into exercise. And so that's one group. The second group is to live better. And so you want to improve your health.
00:02:54
Speaker
You want to improve your longevity. You want to improve improve your quality of life, your energy. Managing stress, all those different things. And exercise is a great way to do this. And so essentially, you just want to feel better, live longer, have a better quality life. And then the third bucket is what I call perform better. So you want to improve your strength, maybe your athleticism.
00:03:15
Speaker
Maybe you want to move a little bit better. You want to develop some sort of skill. You want to increase your capacity to run further or lift more weight or whatever the case may be. So this could be like running a race, benching 225 pounds a certain amount of times, getting 10 pull-ups.
00:03:32
Speaker
400 pound deadlift, whatever, any type of performance goal is where this type of goal would fall into. So you have these three different buckets and these things aren't mutually exclusive. A lot of the types of movement will overlap into different goals.
00:03:46
Speaker
But when it comes to specifically getting the most bang for your buck out of these particular goals, certain exercise modalities will be better than others. I think it's important to really identify what your main goal is, which is typically the first question that I will ask people when they come to me for help is like, what is your specific goal?
00:04:05
Speaker
And a lot of people will make the mistake of having like, they'll list like seven different things. And it's like, let's let's really dial this in. And let's pick the top one, maybe two goals that you have around fitness, around exercise, around your health, so that we can really dial things in and make a plan that makes sense to achieve those goals. And again, you're going to get some of the residual benefits on these other areas and in helping in towards those other goals that you may have. But if you want to get your goal in the most effective way possible, you really need to nail down what it is that goal that you
Exploring Exercise Types: Strength, Cardio, Flexibility
00:04:37
Speaker
have. So if it's to lose body fat, then we know that we can really tailor our plan for that. If it's to run a marathon, then we can make our training plan to fit that. If it's just to increase our quality of life, then we know that we can train in a certain way to do that. And so
00:04:52
Speaker
really identify what your main goal is. And then if you really want to have a secondary goal, that's fine as well. But if you have four or five goals, it's really hard to create the right training plan to be able to accomplish all those goals at the same time.
00:05:05
Speaker
It's very possible to go in different phases and kind of periodurize your fitness routine or your training plan, which is a lot of what like sports training is doing and different Activities where you have to be good at a lot of different things, they will just take different time periods to focus on certain qualities or certain goals in order to hit multiple goals with within a certain time frame.
00:05:26
Speaker
But for the average person who just wants to maybe look better, lose some body fat or train for some specific event or increase the quality of their life, make that your main goal and then build your program off of that.
00:05:38
Speaker
Once you have your goal set, you have your primary goal, maybe a secondary goal, then you can start to build out your program. And so when we think about types of exercise, there's four main groups that I think about. And so I'm going to go through these, I'm going to talk a little bit about what these are, some examples of these things, talk about some of the physical benefits as well as the mental benefits, because every single type of exercise can be used as a certain tool to achieve a certain result. And so you may want to strength train for a certain reason. You may want to do cardio for a certain reason, or maybe you want to do some other sort of exercise for a particular reason, but having the best tool to use is going to be the most effective route to actually getting the results that you want to get. And
00:06:18
Speaker
Starting with the first group of the four. Strength training is at the very top of this list and it's the core foundation. It's like the core pillar because you're going to get the most bang for your buck.
00:06:29
Speaker
When it comes to molding and shaping your body into the way that you want it to look, there is no better way to do that than strength training. Obviously, fat loss and diet is going to play a critical role in that as well.
00:06:40
Speaker
But when people talk about looking better, looking more tone, looking more in shape, looking more fit, what they're talking about is having less body fat and having more muscle mass. And there's no better way to build muscle than strength training.
00:06:53
Speaker
Lifting weights, whether that be through free weights, machines, body weight or calisthenics, maybe even like resistance bands, all those things can be used to build muscle. And obviously that is going to be the main benefit.
00:07:06
Speaker
But with strength training, there also comes some other really good benefits that I think sometimes we forget about as well. So things like bone density, better metabolic health, improving your capacity to just have better control over your body. That's a big thing that a lot of people don't really think about just having good strength outside the gym.
00:07:25
Speaker
Strength training is really helpful with that. Understanding that strength training really is that foundation from a physical standpoint, it's going to give you a lot of those things that most people want. And then it's also really good from a mental standpoint.
00:07:37
Speaker
Once you get into a fitness routine, I think this is something that a lot of people realize, but In terms of building your confidence, strength training is one of the best things you can do because going into the gym and just doing hard things, lifting a lot of weight, getting really strong, doing things that you didn't think you were going to be able to do does a lot for your confidence. And then as you build that strength, as you build that muscle, as you build a body that you're proud of, outside of the gym, you carry that confidence with you. So you walk into a room and you feel like you could handle yourself if you needed to, or You're doing certain things around the house and you feel strong to move this piece of furniture. Like there's just little things like that throughout your day that you'll start to notice where you just develop this better sense of confidence through strength training.
00:08:20
Speaker
Along with that, another thing that's become more apparent is the effects of reducing depression and just improving your mental health with strength training. There's a lot of studies that are coming out with this on how good exercise in general, but specifically strength training can be with helping to reduce some of those things. And so from a physical standpoint, from a mental standpoint, strength training is a really, really good thing to do. And as I said, you want to think of this as kind of your backbone of your plan.
00:08:47
Speaker
All plans should include some sort of strength training because you're getting that muscle benefit. You're getting that strength benefit. You're going to get some mobility benefits. You're going get some of that functionality. So improving the quality of your life outside the gym, you're getting a lot of things that you really want to hit in terms of pretty much any goal that you're going have is going to benefit from some sort of strength training. And so that should be the core pillar. That should be the foundation of any really good plan.
00:09:14
Speaker
The second thing on the list is endurance or cardio type of activities. And so this is going to be anything that gets your heart rate up for an extended period of time. And we all know what cardio is. so things like running, cycling, swimming, rowing, anything that's like steady state cardio, or this could be high intensity interval type of cardio.
00:09:32
Speaker
A lot of group classes would fall into more of a cardio style of training. Some of these classes will include like weights and things like that, but group classes are specifically more geared toward more cardio type of benefits. And so things like Orange Theory, F45, different tools for different things. And so there's some value in all of these things. But when we're talking about endurance or when we're talking about cardio obviously the physical benefits that we all know is that you're going to improve your cardiovascular fitness you're going to improve your heart and how efficient it is you're going to build more endurance so you can recover better so you have more energy throughout the day so you're able to do activities for longer all those things are going to be really good physical benefits from a mental standpoint or emotional standpoint
00:10:17
Speaker
Cardio is really good with mood boosting. So we've all heard of like the runner's high where you get those endorphins going and you just feel better after doing some sort of steady state cardio or some type of cardio helps with stress reduction, helps with improving cognitive things short term. So there's been some studies and a lot of people have written books about these sorts of things. But when you use exercise as a mental tool, it can help with just how sharp your brain is and how quickly you can process things and function and all those different things.
00:10:46
Speaker
I think there's a reason why a lot of really successful people make time to do like cardio and strength training and exercise because not only from a physical standpoint, but just from like a mental standpoint, you're just better when you do these things more consistently.
00:11:00
Speaker
And so when it comes to fitting in cardio, I don't look at it as the main tool, but I do think it is pretty important and and you're going to see a lot of really good benefits from this. This wasn't always my view. And in fact, I hated cardio and I used to think that there wasn't much of a reason to do it. And that people who did cardio were just kind of crazy because I used to think it was just boring and there's just, it just wasn't enticing to me. So I avoided it.
00:11:23
Speaker
But the last couple of years, last two and a half years, I've gotten more heavily into running. biking and things like that. And I've seen a lot of really good benefits, especially from the mental aspect, the reduced stress and anxiety and things like that has really helped just from a cardio standpoint.
00:11:40
Speaker
And also from a physical standpoint to like with a lower resting heart rate and just having more energy being able to do activities for a longer time period without being wiped out. I feel like I recover better in between days. And so cardio is definitely something that has helped and something that I think most people should try to prioritize as well within their routine, at least
Incorporating General Movement and Social Interaction
00:12:00
Speaker
sometimes. It doesn't have to be as big of a piece of the pie as something like strength training, but finding some time to do a little bit of cardio, whether that's some HIIT training or some sort of steady state couple times a week is going to be a good thing. And I'll give some specific recommendations as we get to the end.
00:12:17
Speaker
The third group is flexibility and mobility and full transparency. This is not my strong suit. These are things that I don't really enjoy doing. I don't like focusing on flexibility and mobility, mostly because I'm not very good at it, but that's probably a reason that I should not be avoiding it. And I think that a lot of people do avoid these certain things. And the main thing with flexibility and mobility is we want to keep that ability or even maybe get better at the ability to just move more freely without pain and without restriction.
00:12:49
Speaker
And this shows up, especially as you start to get older, as our bodies start to tighten up a little bit, we get more wear and tear. Our joints don't maybe work as easily as they do. Maybe our joints feel a little bit more beat up. And so starting to prioritize some of these things like flexibility and mobility and yoga and just different things that get you moving and get the joints moving in different ways is important because,
00:13:12
Speaker
especially from a injury prevention standpoint, mobility is very important. And one thing that I think a lot of people overlook is just the role that injury prevention plays in staying fit and healthy. Because if you're always injured, or if you have some sort of like really big injury, you're going to be out of the game for quite a while, or at least it's going to change your routine and change the way that you can do things and make things a little bit harder so the fact of just staying more pain-free and injury-free as you age and as you just move throughout life it's important to make sure that you are doing some things like flexibility and mobility and so
00:13:52
Speaker
With that being said, there's also some mental and emotional benefits with this. I think a lot of people will use things like yoga for like relaxation or like releasing tension or just having better body awareness with like their body and space. And so yoga is really big on this, for example, with just like breathing and knowing where your body is and being able to feel different parts of your body. And all that stuff is important and can play a role. And I'll get into some recommendations about how you can implement some of these things.
00:14:19
Speaker
And then the last category that I would talk about is what I've lumped into one. So you have like your general movement. So things just like walking or like daily activity, things that's not really structured exercise.
00:14:30
Speaker
Then I also decided to throw like sports and recreation in here as well, because this is something that I also think is kind of underrated because it's such a great way to get movement in, to get exercise in, to get some sort of that social connection.
00:14:43
Speaker
in one simple thing like sports so maybe you play in a rec league or you play pickup basketball or you play racquetball or pickleball or tennis or any sort of like sport or recreational activity that you can do with other people it's going to have a lot of benefits and the cool thing about this is a lot of these things don't really feel quite as strenuous as just normal exercise like it can be a little bit of a drag sometimes to go and work out when you don't really feel like it by yourself early in the morning or go out on a run by yourself when it's super hot out. But like when you're doing activities with other people, playing on a team or playing against them, it's a little bit more fun. It's a little bit more engaging. And so I think this is a mark that a lot of people, if they started to use this certain tool, they would get a little bit more consistent and and would enjoy fitness a little bit more. And
00:15:26
Speaker
Obviously the physical benefits of of these types of things is just you're getting your physical activity in, you're burning some calories, you're doing things that are going to help you be more healthy. And then as I mentioned, from like a mental standpoint, you're getting that social interaction, helps with like some stress relief. You have that sense of community, which I think is also a really important pillar of health.
00:15:46
Speaker
So you're getting a lot of really good things from something as simple as maybe just playing some pickup basketball or going out and playing some pickleball. And so those are kind of the four different groups that all different exercises can fall
Building a Balanced Exercise Routine
00:15:59
Speaker
into.
00:15:59
Speaker
And then I'm going to get into just some examples about like how you can actually go about putting a plan together. Because one of the big things is finding a plan that fits into the amount of time that you have to dedicate to exercise when it comes to building routine. So I figured it would be helpful just to share my routine a little bit and how I kind of decided on this routine, because I've tried so many different things over the years.
00:16:23
Speaker
And I've tried different splits, I've tried different kinds of exercise. I've tried different, like so many different things. And I found a really good routine that I really like and something that's been working really well for me for the last couple of years.
00:16:36
Speaker
And this is just mine. So like, obviously from you, you have to understand you only have a certain amount of time per day to prioritize your exercise or give to your exercise. And so you have to make sure that whatever you want to do fits into that time period. And so for me, what I have found that works really well is four days of strength training per week.
00:16:54
Speaker
I'll do cardio about three times per week. And sometimes i will mix in some like sports like basketball or biking or something. But for me, most of the time, this is just running. Something that I've gotten into more recently. and so three cardio sessions per week. And this will vary anywhere between like 30 minutes to about 45 minutes on average, I would say per session.
00:17:14
Speaker
And then one time a week, I try to do a longer bit of like mobility or flexibility. So I've been trying to do yoga for 20 to 30 minutes one time per week. But this is also a good area where you can just start to implement even as five minutes of some sort of like body work or mobility work per day can go a long way.
00:17:32
Speaker
When you think about it, you do that Five minutes per day for the entire week. At the end of the week, you've now done 35 minutes of extra mobility, which is definitely going to be better than doing zero. And you're able to see some positive results from that.
00:17:45
Speaker
And then outside of those three things, one of the big staples that I talk about quite a bit is walking. So for me, my minimum is at least 8,000 steps per day. And I'm trying to hit that at least six out of the seven days per week. Every once in a while, I'll have you a lazy day or just a day where I'm not really doing anything or I have a bunch of other stuff going on and I don't necessarily hit that goal.
00:18:06
Speaker
But at a bare minimum, 8,000 steps per day is my goal. I typically end up getting closer to about 12,000 average. But at a bare minimum, I won always want to hit that 8,000 steps per day just to make sure that I'm staying active, I'm moving around because just simple movement like walking is such an underrated thing.
00:18:25
Speaker
And your body expects you to move. You feel better when you move from a mental standpoint, from a physical standpoint. Even if you're not able to get into the gym or go do some sort of structured exercise, walking can be that daily staple where you can check that box and do something that feels really good for your body.
00:18:42
Speaker
Like I said, I've tried different things in the past, but this is kind of where I'm sitting right now. And I like this combination because it covers all those things that I talked about above. So I'm able to look the way that I want to look.
00:18:53
Speaker
I'm able to live better. I'm able to do a lot of things outside the gym that I want to do, like play sports or hike or go on bike rides or run or things like that. And I'm also able to get stronger and get closer to certain specific performance and training goals that I have. So by having this variety and finding this routine, I've been able to do all the things that I want to do.
Consistency, Recovery, and Time Management in Fitness
00:19:12
Speaker
And Most importantly, I actually enjoy it.
00:19:14
Speaker
Like there's not a lot of things that I do that I don't really enjoy. And so that makes it easier to stay consistent. And so when we talk about finding a plan for you, which is going to be the last part of this podcast, I want to reiterate, I think strength training should be that core pillar. That should be the thing that you look at first.
00:19:32
Speaker
Cardio will be sort of a supplement thing. And there's a lot of really good benefits of all these things. But I think Thinking about it in this order, you can sort of pick and choose what's going to be the best routine for you. So we have strength training, cardio, and we have the mobility and flexibility. And then I just think of walking as that general foundation as well.
00:19:49
Speaker
One thing that I would say before getting into this and starting to sort of formulate your own plan is to understand that more is not always better. People get very motivated when they are starting to create some sort of plan and I know I've done this in the past where I'm like, oh I want to do all the things I want to lose a bunch of weight I want to get super strong. I want to increase my mile time I want to do all these different things and so I'm going to work out six seven days a week I'm do cardio cardio every single day. I'm gonna do yoga every single day I'm gonna do all these different things and it's like your body can only handle so much especially At the beginning as you get better as you get stronger as you build up your endurance
00:20:24
Speaker
As your body becomes more adapted to the things that you're throwing at it, you can start to add more things in. But if you're not recovering from the things that you're doing, the results that you're getting, you're just holding yourself back. And so you need to make sure that you're also smart about this. And so I thought it would be helpful just to give some different examples about what it might look like to start to include some of these things. And so For a lot of people, as I said, I know time is a big thing.
00:20:47
Speaker
If you had only two hours per week to dedicate to exercise, this is what I would do. This would be my minimalist plan for somebody who had very, very limited time. If you're just going through a really big busy phase, you have kids that are young, you have a bunch of stuff with work, whatever the case may be, if you only have a couple hours to dedicate to exercise, this is how I would structure it so that you get the most bang for your buck.
00:21:09
Speaker
I would do two full body strength sessions at 45 minutes each. So you would focus on the entire body, focus on big compound lifts. So lifts that are going to hit a lot of muscle groups at the same time and really give you the most bang for your buck. So these be things like squats, presses, things like RDLs, deadlifts, those sorts of things that are going to just hit a lot of different groups. So you can make sure that you're getting a good effect within that 45 minute window.
00:21:37
Speaker
So you get two full body 45 minute workouts, which some people may hear two workouts per week and think, oh, that's not really going to do much. But there's plenty of studies on this that two really good full body workouts can make tons of progress. And even just one day a week, if you're really hitting it hard, you can continue to see progress. And so never underestimate just getting into the gym a couple of times a week. It does a lot more than most people think.
00:22:00
Speaker
So two full body sessions, that gives us an hour and a half. And then with that remaining 30 minutes, Do some sort of cardio. So this could be just one 30 minute session of steady state cardio, or you could even break it down where you're doing like shorter 10 minute HIIT style of workouts. So maybe at the end of a workout, you do two 15 minute HIIT style workouts.
00:22:20
Speaker
However you want to split that up, you can go ahead and do that. When it comes to mobility and flexibility, I would focus on in between sets of the full body workouts doing some sort of just like mobility thing. So this could be like getting some hip flexor stretches in there. This could be certain yoga poses, or this could be different little mobility drills that you do in between your sets. And so when you have that rest time, you can start to use some of these mobility drills and to increase that or your other option is just throughout the day sprinkle them in here there so maybe couple minutes after you do some sort of thing like after you eat a meal or maybe you're watching tv at the end of the night with your spouse or maybe you're playing with your kids and you're down on the floor like you can just drop in and do some of these things throughout the day so that you're also hitting that mobility piece
00:23:08
Speaker
And then obviously, as I mentioned, the daily walking, just making sure that you're prioritizing that. So just within two hours per week, you can see how you can check all these different boxes and making sure that you're getting really good progress.
00:23:20
Speaker
The next option that I was going to go over was about four hours a week, which I found is pretty typical for most people. Like most people can find three to four hours in their week. And so what I would do with this type of person, I would focus on full body workouts. I would do three full body workouts, or you could do upper body, lower body, full body, or push pull legs. There's different styles you could go with when it comes to the type of training split that you want to do.
00:23:45
Speaker
But above all, I would probably go full body because the reason being, if you do happen to miss a certain session, like maybe you can only get two sessions in, well, now you're doing full body. So at least in those other two sessions, you know that you hit every body part that week.
00:23:59
Speaker
If you're doing like a push-pull leg split where it's a different style every single day, or you're doing like a upper-lower type of thing, you may miss out on some muscle groups on that particular week. So doing full body, you're going make sure that you're covering all your bases that way. So I would focus on three one hour strength sessions in between those sets, again, doing some sorts of mobility in between those sets to make sure you're hitting that box, but also realizing that good strength training is part of mobility training. So if you're going through a good range of motion, you're using good technique, you're really focused on controlling the weight, that's going to help with your mobility as well and just your function and feel outside the gym.
00:24:37
Speaker
With three one hour sessions, we still have one hour left. So that one hour you could dedicate to cardio. So this could be maybe you want to play a sport and play an hour of basketball, pickleball, or you could split this up into cardio sessions. However, you want to split that up so you could do.
00:24:52
Speaker
two 30 minute sessions, you could split this up and maybe do one 30 minute session and then do like two 15 hit style of workouts after your workouts. You can really split that up how you want, but getting some sort of cardio in there for an hour a week is going to make sure that you're getting a lot of benefits. And so really for four hours a week, which if you do the math, it comes out to like less than 3% your entire week.
00:25:15
Speaker
Four hours out of 168 hours in your week is less than 3% of your entire week. I think most people, if you're really honest with yourself, if you can find four hours in your week to dedicate to this.
00:25:26
Speaker
And you're going to get so many benefits from that. if you have more than four hours per week, you can really start to throw in a lot of different things. You can start to play around with different splits and how many times you want to get in the gym versus cardio versus yoga versus all that stuff. If you have that luxury of having more time to dedicate to exercise. And so I'm not going to go through that because there's just so many different ways that you could set that up.
00:25:48
Speaker
But again, I think it's important to remember that you can only do as much as your body's able to recover from. So if you are going to do multiple hours of exer exercise, you need to make sure that you're sleeping well.
00:26:00
Speaker
You need to make sure that you're actually being able to recover. You're fueling your workouts so your nutrition's on point. You're getting enough protein, whole foods. And so all that stuff's going to be important the more and more that you start to add to your plate in terms of physical exercise and in terms of just different modalities that you're using.
00:26:17
Speaker
That's really it. Hopefully you have a little bit more of an idea about how to set up your own training. Because one of the reasons that I do this podcast is to start to help people think about fitness in a more practical and easier way so that you can make these choices for yourself and start to figure some of these things out for yourself. Because there's nothing worse than like putting in a ton of work and then not actually seeing any real results. That sucks.
00:26:43
Speaker
Yeah, you're getting some of the benefits of exercise. And as I've mentioned multiple times, all exercise and all movement is good, but we have goals. Like a lot of us have goals to look better, to feel better, to live better. And so making sure that the time that you are putting in that hard work that you are putting in in the gym or towards exercise is actually getting you to those results.
Conclusion and Practical Takeaways
00:27:02
Speaker
Understanding all these things is going to help you do that. And so just a couple of practical takeaways as we wrap this thing up, making sure that you are mixing in some of these different things with strength training being that core foundation.
00:27:13
Speaker
mixing in some cardio, doing some mobility stuff, and then just getting general movement outside the gym, you're gonna get the best mix. So you not only look great, feel great, but you're able to do all the things outside the gym that you want to do as well.
00:27:25
Speaker
Second thing I would say is just to make sure that you understand how much time you have and make sure that you prioritize that time for exercise. And then also just have a plan going in. Even with two hours a week, as I just walked you through, you can make really, really good fitness progress.
00:27:41
Speaker
Figure out how much time you have to dedicate or want to dedicate to exercise and then have a good plan. And you're going to see better results than most of the people out there. And then the last thing I would say is you can't forget about the things you're doing outside of your training program. So all the recovery things, all the sleep, all the diet, the consistency, all those things are going to make a really, really big influence on the results that you're able to get. And so with that being said, that is the podcast for this week. I appreciate you listening. Hopefully you got a nugget or two out of this. If you have specific questions about this or how you want to structure
00:28:16
Speaker
your workout. That's exactly what I do with one-on-one coaching and helping peek people figure out what their plan looks like and what their system looks like so that they're able to get those results and get them in the most effective and time efficient way possible. So if you have questions about that, you can always check out the link in the show notes.
00:28:33
Speaker
But with that being said, I appreciate you listening and we will see you next week.