Let's say time wasn't an obstacle. No job, family, or personal obligations.

If your goal was overall fitness to enhance your current quality of life and extend your fitness as far into the future as possible - what would your program look like?

Weights?
HIIT?
Walking?
Stretching?
Swimming?
Cycling?
Yoga?

Give me some thoughts on what your week would look like?

I would do a 30 minute to one hour walk outside every morning around sunrise.

I would probably weight train 3 to 4 days a week till my strength level got to whatever baseline I wanted it to be at.

Then I would probably go down to 1 or 2 weight training days a week to maintain that strength.

The other 5 or 6 days would be split between yoga and basketball I think.

A combination of yoga (in studio at least 3-4 times a week) and weights, with a focus on compound bar movements and accessories (3-4 times a week, depending on programming).

I started this one a few weeks ago. I'm an empty nester but work full time in clinic so 8-5 M-F. Nearly every day has a 1.5-2 mile walk with my aging dog and I wear a 20lb weighted vest.

M- MMA (one hour class, per garmin watch varies from 300-600 calories)
T- Supernatural VR 30 minutes and weight routine (15x3 pushups, rest are 3x10- curls, shoulder press, flies, goblet squat, upright row, tricep extension)
W- 1 hour hike with vest (about 16 minute pace), MMA
Tr- 3 mile jog roughly 10 minute mile
F- Supernatural VR + weights
S- 1 hour hike with vest + Supernatural VR
Sun- 3 mile jog

Per my zozosuit it has resulted in a nice 2% drop in body fat- weight is unchanged. I'm focused on mobility, agility, and CV fitness for long term travel and adventures- mainly SCUBA, tracking my car, hiking, skydiving.

I also bike to work most days which is only 2.1 miles each way x4 per day- I go home for lunch most of the time.

I've got to ask - how many calories are you taking in daily for that schedule?

I don't really track expenditure, but typically eat 2 breakfasts (yogurt/oatmeal & then hard boiled eggs when I lift), lunch and dinner. 3 shakes & usually a protein bar of some type. Bome broth before sleep. Try to sleep at least 6.5 hours, ideally 7.

I stay between 225-235 depending on if I am competing anytime soon which as I have gotten older has gone down a lot.

I factor deload into things like vacation, hunting trips and other life events.

aggiegolfer03 said:

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crossfit...

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This was going to be my recommendation, along with yoga for flexibility/mobility.

Whatever the heck I felt like doing that I could keep doing. I prefer to mix it up and go through phases. Changes with the seasons too. Weights and HIIT should be a base, throw in the other stuff as you feel.

M-F
1000m swim first thing in the morning, every morning
Alternate days, evening
20mi trainer ride + 4 mile run
Strength training + 4 mile run

Long ride and or run on Saturday

Rest Sunday

jtraggie99 said:

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A combination of yoga (in studio at least 3-4 times a week) and weights, with a focus on compound bar movements and accessories (3-4 times a week, depending on programming).

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100% This.

I retired 2 years ago. I own a Peloton bike and have been a consistent "Power Zone" user. 2 45 minute rides, 1 30 minute ride and 1 60, 75 or 90 minute ride per week. Also walk 2 1/4 miles per day. Sometimes 3 miles. Stretch or yoga 3X/week.

I was not doing any strength training. Joined a gym and started the "Body for Life" program by Bill Phillips 4 weeks ago. Seems like the book came out 20 or 25 years ago.

Adding the strength training has made a huge difference in how I feel. The BFL program works for me, so far. Easy to follow.

Apache said:

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That's like 3-4 hours per day every day of exercise.
Are you a professional athlete or something?

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Yep and nope. I did compete fairly high level in a sport through college, so the combat sports/workout drive is kind of ingrained. It isn't that hard when you multi-task a bit. i.e if you are you going to watch TV, a game, etc workout at the same time.

When I was in my peak Ironman training, before it was cancelled 3 times and I had my first kid, I was doing 20+ hour weeks regularly.

I think max for me for Ironman training was 14 hours in a week. Most were around 10 hours.

Now I rarely workout for more than 30-40 minutes. Other stuff I would rather do

Agree with kid/kids. I also run my business so work is like 6:30-5 thing. (Construction) I wouldn't be married or be able to spend time with my kids if I tried to work out more than I currently do. (7-8 hrs per week or so)

Huberman Lab podcast just did an episode on this. #131

Get all the badges on Garmin Connect

Listen to anything Galpin says on exercise, dude does a lot of research and test to back up his findings.

I like these threads. My fitness goals = ability to sustain long adventures + adventure with my daughter + maintaining my trash diet. I do some "races", Belgian Waffle, etc. - but I'm not competitive.

I'm 35, a dad, and work a couple of different time zones from home (in PST, which is an advantage). My week is very dialed and prepared around a couple of windows.

Summer:

• Monday: Zwift, Z1 for 1 hr. recovery ride / 15 min. upper circuit on Tonal
• Tuesday: Ideally on the MTB for threshold work (2 hours), back up is Zwift (again, threshold 4 x 20 type stuff)
• Wednesday: Off the bike / 15 min. leg circuit on Tonal
• Thursday: Ideally on the MTB for threshold work (2 hours), back up is Zwift (again, threshold 4 x 20 type stuff)
• Friday: Longer Z2 on gravel or road, 2+ hours
• Saturday: 2-3 hours on gravel, road or MTB - roll out early and done by mid-morning; occasional big day as agreed to with spouse; we usually hike or SUP in the afternoon
• Sunday: 2 hour road ride, early early before church; again, some hiking or SUP'ing in the afternoon

Winter:

• Monday: Zwift, Z1 for 1 hr. recovery ride / 15 min. upper circuit on Tonal
• Tuesday and Thursdays are aspirational ski touring mornings for threshold work - but reality is more Zwift. Days are really short and motivation craters, but that's the goal.
• Wednesday: Full body workout on Tonal
• Friday afternoon / evening resort with the fam
• Saturdays are big vert resort days
• Sundays: most often something on Zwift late at night (I find myself doing races or stupid gimmick rides, e.g. E-Everesting, double century, snagging all the routes)
• From November - May, Zwift is my primary ride. I'll get out whenever I can, but just Z2/3 type stuff.

Listened. Took away a few good bits. Mostly the end of workout breathing and the need for more zone 2 work

It begins at the grocery store. Stop buying low quality highly processed foods. Go low to no carb. Focus on protein and fat, but mainly protein.

Then be active. Don't sit and stare at screens. The modern economy has people motionless on screens for 12 hours a day or more. Which activities you do matters little, weight training, running, gardening, sports with kids, working outside, building things whatever doesn't matter as much as your diet. Fill yourself with good protein and the rest takes care of itself (assuming you aren't chained to a desk chair 40 hours a week)

I agree and disagree. The whole premise of this thread is very subjective as there is no single definition of fitness (by definition)

You could be physically very fit and have an absolute crap diet. But, yes, I think most peoples idea of fitness includes a lean physique and high level of function that would greatly benefit from "clean" eating.

If you have healthy joints and can find people at your skll level, nothing can beat racquetball.

Whatever you do, do something. A lot of the people I know my age that don't exercise a decent amount on a very regular basis are aging visibly while those who work out or exercise and eat decently seem to age visibly considerably more slowly.

I mentioned my workout program above.

Around the same time (early July) I added more protein to my diet. Breakfast is typically 2 eggs, whole grain toast and fruit. Mid morning I have a protein shake or 2/3 cup of plain Greek yogurt.

Lunch is turkey sandwich or sardines with fruit and a few whole wheat crackers. Afternoon snack Greek yogurt or protein shake.

Dinner grilled chicken or fish with a salad and whole grain brown rice. Evening snack Greek yogurt with some berries.

I've lost 5 pounds since the first of July. One thing I've noticed is my cravings for junk food have diminished significantly. Plus I don't feel hungry between meals. More importantly my blood pressure went from averaging 133/80 to 122/70. I'm 67 so the drop in BP is helpful.