My Perfect Week of Fitness

Fitness is not my career, merely my hobby and a topic of this blog. I have a full time job that is not related to working out and of course numerous other things in my life which demands my attention. Quite frankly, I do not have the time to do all the fitness related activities I am interested in. As anyone who has been on this path will know, the more you learn about other fitness disciplines and what your body is capable of the more you want to add to your weekly workouts. Long ago I gave up six gym sessions per week because my focus changed and more and more my fitness depended on arenas outside of the gym. Around this time I also realized that I did not love being in the gym. As I tell people I go to the gym so that I do not have to go to the gym. My workouts are around one hour and beyond that I feel like I am wasting my time.

Sometimes I like to imagine what my perfect week of fitness could be had I the time. Right now, I am lifting weights three times per week, I am walking 10 miles everyday, and also doing some at home workouts with my kettlebell and resistance bands. It’s not a perfect system and I am constantly struggling with myself to complete these activities. Had I the time (and the discipline) my week would look very different. Here it is:

Monday

All of these days will have two things in common: a low carb/high protein diet and 8 hours of sleep per night.

On Monday I would make up early around 6am and then, after drinking some coffee, walk for one hour around my neighborhood. This is a perfect time to lose some fat as you will be placed in a fat burning zone during this fasted time. After the walk, I would return home and then “putter around” (pursue other hobbies) while waiting for my workout at noon. I have had great results with the Strong Lifts 5×5 and I believe I would just continue doing that but with greater intensity. Right now I am also lifting at lunchtime but I am stressed for time and so do not have a great amount of time for secondary exercises and deep stretching. My perfect week would cover all these bases and perhaps extend my lifting sessions to 1.5 hours.

After this workout I would perform my single HIIT workout of the week (imagine I not not cutting weight just wanting to train my V02 max and for general cardio health). The rest of the day would be spent with walking, meditation, and around 6pm I would break my fast and eat a low carb diet. Perhaps during this time I would actually try the ketogenic.

Tuesday

Tuesday will begin again with a walk. At lunch time instead of a lifting workout I would go to yoga for my biweekly session. After yoga I would likely have a kettle bell workout. The rest of the day would again be spent in meditation, fasting, and a low carb/keto meal around dinner time. Tuesday and Thursday would look similar and being short days I would have time for other pursuits.

Wednesday

Another walk and the second 5×5 workout of the week. This will be a lighter day than Monday but I would consider throwing in another kettlebell swing session and maybe a run at the battle ropes. Of course the diet and the full nights sleep will be continued.

Thursday

Like on Tuesday I will have a yoga session followed with kettlebells. Perhaps on this day I would run a mile. I do not like running but I feel one mile is a great base line especially when paired in a week with a single HIIT workout. One mile is not enough to burn your muscles and it would be fun to try to get my time down to faster than I was in high school.

Friday

The third and final 5×5 workout of the week. Continue stretching, fasting, meditating, and pursuing other interests. Again, the point of all these workouts is not simply for the love of them but for a well balanced physique that is attractive and also functional. I think it would also be good on Friday to try new activities. Maybe calisthenics or taking a dance class or something similar. Something fun.

Saturday and Sunday

The weekend would be to rest and read and walk. Low impact exercise and visiting with friends and family. Also some cheating with the diet so that I do not go insane but I would like to keep it down to one meal and not a two day binge.

And that would be my perfect week. What would be yours?