I am a fitness professional and so my livelihood depends on me being in the gym just about everyday. I usually weight train about 5 days a week, but I’ve been doing this for over 20 years and I always make sure to avoid overtraining.

Most people don't have the available time to train more than a few times a week and even 3 days a week can be tough to fit into a schedule. This is why it is important to make the most out of the days when you can train and make sure to give each workout session absolutely everything you've got.

I don’t train 5 days a week because it's what I need to do to get/stay in great shape. I usually train only one muscle group per workout. I could most certainly train only 3 days a week and probably get even better results, but that’s not my goal, right now.  

I train 5 days a week because I’m know that I’m going to be in the gym anyway and I don’t just want to sit around. It's more about passing the time during my downtime.

*Top Tip: You must understand that it’s not simply a matter of how many days nearly as much as it is the quality of the workouts on those days!

I weight train most of my clients on a 3-day-a-week program. Now you may think that it’s not enough, but I assure you, it is! I don’t half ass my workouts. You’re not spending time in the gym to waste time, are you? Unless you joined your gym to socialize, you’re there to get the most results as quickly as possible. I put clients through high intensity workouts (intensity by me is defined as intense focus, intense output, intense timing).

We simply do not waste time and I make sure that the muscles we train are trained properly and thoroughly. Following one of these high intensity workouts, it is in their best interest to take the next day off from weight training to recover.

You should also set yourself up with a separate cardio program. You can either do this following your weight training workout. You can also perform it later in the day or on any of your off-days from weights training.

*Top Tip: You can get in even better shape when you’re outside of the gym: You can and should absolutely make the most out of daily activities. This could mean playing with your kids and actually doing more than just watching or lazily interacting with them. It means joining in on the fun. Get up and run around with them, let them chase you, you chase them, have fun! This is also exercise people! If you’re having sex (I know, this is touchy…Literally!) give it your all! If you’re used to being the loved one, why not become more of the lover and put some oomph into it! Talk about exercise…WOW!

There are countless ways that you can add cardio exercise to your daily activities. Get in a creative mood and you’ll find that by simply boosting your output, you’ll compound your exercise results.

In summary, you can create an amazing looking body by only spending 3 days a week in the gym. To most effectively accomplish this, you need a direct plan of action; specifics in all areas of your overall fitness routine, including, your weight training workout, cardio workout, nutrition plan, rest/recovery time, etc.

*Top Tip: Please note: I have expressed how you can exercise during your daily activities. You may wonder how you’ll find the time to rest and the ability to recover if you’re always active. Recovery can take place even when you’re active – Follow me for a second: If you trained legs yesterday, you may want to avoid activities that overly involve great leg muscle stimulation. Things like intentionally climbing stairs or squatting up and down. If you trained shoulder today, you’ll want to be conscious of post/tomorrow’s activities that may involve overuse of the shoulder muscles; pushing overhead, etc. Think like this and you’ll be fine! 

Over the next few weeks, I will begin offering specific workouts based on your desired outcome, along with workouts based on specific career/life themes i.e. workouts for new moms & dads, baby boomers, police, firemen, secretaries, attorneys, etc.

Wishing everyone a body to live for…

Keep Going!

James Villepigue CSCS