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.
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.
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
Meditate 15 minutes each day - I use an app called Headspace and highly recommend it.
Cold showers at least twice a week, occasional ice bath or Epsom salt bath
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.