My Training: Walking the Walk

"It's not fair. personal trainers get to work out all day!"

A huge misconception out there is that trainers have hours and hours to train each day and that’s why they are in such good of shape. This is not always true.

I want to give you guys an idea of what a typical week for Matt Bench looks like in terms of my health and fitness, because you’ve seen my pound for pound strength, flexibility, body fat % yadda yadda.

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Alright, cards on the table - the main advantage I have over most people is that I was created with the love of anything movement related. We fitness professionals figured out how beneficial exercise is for a kickass, productive, engaged week. Most successful people attest to it’s irreplaceability.

You can see that I’m not naturally muscular.  Also consider that I’ve been training for 12+ years which matters. Just like anything worth having…it takes time. Let's dive in.


Training

STRENGTH -- 2 x 90min - Somewhat relaxed pace.  I train outside and use less than $60 of exercise gear. Here is the equipment I have. My goals are purely based on fun calisthenics progressions and quality control over my joints. I see or imagine a crazy looking move and I figure out the strength/flexibility/control I need to get there. To see my progressions and recent skills here's my Instagram.

FLEXIBILITY – 2 x 30min isometric stretching (as opposed to passive stretching) - generally done on lower-energy days and multi-tasked with an audio book or a conversation.

STAMINA – sprints or swim - hopefully you are familiar with my cardio article. Great for speeding up recovery of sore muscles and for expanding my gas tank during strength training.

 

  • 5’8”, 148lbs, 8-10% body fat (described as ‘maintenance mode’ in the body building community)

Meaning you can begin your journey right now, no gym, no magic formula, no short-cuts, just consistency and some learning and experimentation. You don't have to go the low-equipment route, but I highly recommend it and here's my video on why.

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Nutrition

After many 2-week long experiments , this configuration is what I’ve determined so far to give me the most energy and best sleep personally.  I bought a food-sensitivity test that was very revealing, and have since proven how much better I feel with gluten, dairy, and a variety of other specific things. Highly recommend investing in one of those.

Breakfast: 3 eggs with salsa! Cereal or protein

Lunch: (usually bought) deluxe (20+ingredients) salad bar

or soup

or burrito/bowl (love Uberrito)

or fish $6 HEB Orange Plate

Snacks: avocado, nuts, dried fruit, raw peanut butter – my backpack stays stocked at all times for emergencies.

Dinner: protein/veggie heavy - for recipes just ask!

Oh and drink your damn water. How hard is it to buy a 32oz bottle and fill it up 3 times a day? 

 


Misc. Self-Care

  1. Meditate 15 minutes each day - I use an app called Headspace and highly recommend it.

  2. Cold showers at least twice a week, occasional ice bath or Epsom salt bath

  3. Wim Hof breathing few minutes a day.

Hopefully this encourages you; that with some nutrition experimentation and consistent, smart training you can do the same! I know I know... it takes time to prep meals and to work out, but so does being sick and lethargic. You choose.


I can help get you there. In 3 months you’ll be

planning your own workouts and have great food

and exercise habits established. Click here.

Matthew Bench2 Comments