Get Fit at Any Age

In two previous blogs posts (here and here) we briefly discussed several key components of a healthy lifestyle. This section provides a comprehensive overview of the diet plans and workout routines I have used to get in the best shape of my life at 40 years old.

“But what do you know?” you may be thinking. “You’re not a trained professional!”

You’re right. I’m not a trained professional. Nor do I have everything figured out.


However, I have spent the better part of two decades reading, writing, listening, and learning about fitness. I enjoy experimenting with new ideas, tracking how my body responds, and adjusting for optimal performance.


Make no mistake - this post is long; longer than any other post I've published. However, I am so convinced of the positive correlation between physical fitness and professional and personal success that I felt compelled to empty my entire playbook.


As Napoleon Hill once said, "No person may enjoy outstanding success without good health."


Please understand that the ideas below require a basic understanding of personal wellness. If you are a complete novice to the field, I would highly recommend you read the following: Eat Smarter by Shawn Stevenson, Thinner Next Year by Chris Crowley and Jennifer Sachek, and Bigger Leaner Stronger (for men) or Thinner Leaner Stronger (for women) by Michael Matthews.


If you are still with me and ready for a plan to get you shredded at any age ... let's get started!

Given my profession, I decided a shirtless pic would not be wise.

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Getting ripped begins - and ends - with a healthy diet. No matter how hard you work out, if your intensity toward dieting does not match your intensity toward working out, it is impossible to get shredded.


"Dieting is so overwhelming," you may be thinking. "I don't even know where to start!"

I don't blame you.


Every time we look, a new fad diet is sweeping the country. Atkins, South Beach, Vegan, Keto, Paleo —there are too many to choose from! And now with Instagram "models" and TikTok "influencers" shoving diet ideas down our throats every moment of the day, it's hard to know who to believe.


Do not get sucked into these money-sucking products and plans. Instead, understand that weight loss is simply calories consumed versus calories burned. In fact, every single controlled weight-loss study conducted in the last 100 years has concluded if you consistently consume fewer calories than you burn, you’ll lose weight.


Consuming fewer calories than are burned is commonly referred to as a calorie deficit diet. The first step in a calorie deficit diet is determining your daily calorie target - the number of calories you must stay under to lose weight. While there are several ways this can be calculated, the most accurate is the Harris-Benedict Formula: www.inchcalculator.com/harris-benedict-calculator.

When using this calculator, you will be asked to enter your age, gender, height, weight, and activity level. Below are my current numbers:


I want to highlight two things about this table: the Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).

BMR is the number of calories you naturally burn each day based on age, gender, height, and weight. My BMR is 1,869 ... meaning if I were to do no exercise and live a sedentary lifestyle, I would need to consume less than 1,869 calories per day to lose weight. While this plan is manageable, I would not recommend a sedentary lifestyle (more on this later).

TDEE is the number of calories you naturally burn (BMR) plus the calories that are burned through physical activity throughout the day. As you can see, having an active lifestyle gives you many more calories to "play with.” Thanks to daily exercise, my daily calorie target is roughly 3,200 calories a day.

Once your TDEE has been determined, you now know how many calories you can consume throughout the day. Keep in mind the following:

Eat less calories than your TDEE = lose weight

Eat the same calories as your TDEE = maintain weight

Eat more calories than your TDEE = gain weight

One important rule of thumb to know is there are roughly 3,500 calories in a pound of fat. This can get a bit confusing, so I'll attempt to explain: Say you have a TDEE of 3,500 and you set your daily calorie target at 2,500. Given our rule, how much weight should you lose in a week?

TDEE (3500) - Calories Consumed (2500) = 1000 Daily Calorie Deficit

1000 Daily Calorie Deficit x 7 Days = 7000 calories “under” TDEE

7000 Calories / 3,500 (one pound of fat) = 2 pounds burned in one week


The cool thing about this formula is - once you know your numbers - you can manipulate how quickly you lose weight. However, keep in mind any weight loss plan must be sustainable. Whereas you may think, “I just won’t eat for two days and I’ll lose two pounds!", this plan is not sustainable. Nor is it healthy.


Feel free to do your own math to determine the rate at which you want to lose weight. While this formula isn't always perfect and every body type presents different variables, I have found this method to be fairly reliable. Those who follow the rules above will find losing weight is fairly straightforward.

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Once you have your calorie target determined, you will need to find a way to track your calories.

“But Jared, isn’t calorie counting bad?"

I get it. The words “calorie deficit” and “calorie counting” have come under a lot of criticism recently, especially as the number of mental health issues related to dieting continues to climb.

However, most people have no idea how many calories they consume throughout the day. Studies indicate that most people dramatically underestimate their calorie intake - often by as many as 2,000 calories per day. Those who are serious about losing weight must know what they put into their body on a daily basis.

So, how does one calorie count? One of the best places I have found is with the MyFitnessPal app. MyFitnessPal has a massive database containing the calorie and nutrient data for thousands of foods. Whenever you consume any food or drink, simply enter your items and the app does the math for you.


When I first started calorie counting, I was convinced I was eating a healthy diet. "This is a waste of time," I thought as I reluctantly entered every meal, snack, drink, pre-workout, post-workout, and dessert into the app.


However, at the end of the day I couldn’t believe my eyes; I was well over 4,000 calories! No wonder I had problems losing stubborn fat from my midsection.

I used the app religiously every day for several months. At first, it was hard to take nearly 1,000 calories out of my daily diet. "What do you mean I can't have a bowl of ice cream after dinner?" However - over time - my mind and my appetite started getting used to this new normal.


After nearly six months of tracking hundreds of meals and individual food items, I found that I no longer needed to use the MyFitnessPal app. I had zeroed in on a handful of foods I ate fairly regularly. And for the foods I didn't eat consistently, I developed a ballpark idea of their calorie amounts.


This brings me to a key idea for this section: Having a general understanding of the calorie counts for most common foods is a valuable skill to learn. Those who live with a calorie deficit mindset won't always have the time to track calories. Therefore, it is important to develop the skills to do quick mental math during the day.

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Once you have your target calorie count, does it really matter what you consume? As long as you stay under your calories, does the quality of food matter?

Mixed opinions exist on this topic. Some people insist that calories are all that matters. Meaning that you could eat 13 S’mores Pop Tarts (2,405 calories) or 4 Big Macs and a medium Coke (2,462 calories) over the course of the day and lose weight because you are likely under your daily target calorie count.

While I haven’t tried living off of Pop Tarts or Big Macs, I have read enough to know that people who want optimal results should eat a well-balanced diet full of fruits and vegetables, whole grains, and lean protein. Furthermore, this article is about getting shredded, not turning into a string bean.


This is where another rule of thumb comes into play called the 80/20 rule. This means that 80% of the food you consume should be from nutritious, “clean” foods such as veggies, fruits, meat, eggs, and dairy, while the other 20% can be from pre-packaged and processed food ... aka "junk food."


Put another way, 80% of your meals should be healthy, while 20% of your meals can be unhealthy. (Note: I actually track this my data. In 2021, I tallied 295 (81%) healthy days and 70 (19%) "cheat days").

Just because there are endless food options doesn’t mean you need to turn into a master chef. Most school leaders don’t have the time to spend several hours in the kitchen. That’s why I’m going to suggest you eat the same few healthy meals all the time.

“But Jared, that’s soooo boring!”


I get it. I’ve heard this from family, friends, and my ex-wife. While eating the same few meals may not work into your everyone else's plans, I have found repetition is one of the biggest keys to weight loss.

Consider the foods you eat on a daily basis. You probably realize that you’re already eating a lot of the same foods regularly - especially for breakfast and lunch. Fact is, most people tend to rotate through a number of “staple” meals throughout the day. What I have found is when you eat foods that you actually like and begin seeing results, you will start to gravitate toward the same few meals.

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Are you ready for a sample meal plan?


Recall my numbers from above: 40 years old, male, 75 inches tall, 180 pounds and a TDEE of roughly 3,200 calories per day. Given that I am still trying to lose that last bit of fat - plus I have a built-in cheat day (more on this later) - my current daily target is 2,500 calories.

The following is the meal plan I have used for the last year. I usually do this meal plan Monday through Friday, with a “Cheat Day” on Saturday, and a slightly modified - yet healthy - day on Sunday.

Please note that the measurements and nutritional facts are simply estimates. I encourage you to adjust the amount based on personal preference:

Morning Pre-Workout

1 packet Super Orange Emergen-C

1 scoop of Fruit Punch No-Xplode

1 cup ice

**Mix with 10 ounces water**

Total = 65 Calories

Breakfast: Dr. J’s “Famous” Breakfast Smoothie

½ cup of frozen vanilla greek yogurt

1 cup of frozen blueberries

1 cup of spinach

1 ½ cup of original, unsweetened almond milk

1 scoop of Cinnamon Crunch Quest Protein Powder

1 tsp. of cinnamon

¼ cup rolled oats

**Blend in Ninja Blender for 60 seconds**

Breakfast Total = 500 calories & 30g Protein

Lunch: Dr. J’s “Power-Lunch” Omelet

3 egg whites & 1 egg (cooked omelet style)

½ cup mushrooms

1 cup spinach

½ cup peppers

½ cup onions

4 thin slices of deli turkey

4 thin slices of deli ham

Side: One large handful of almonds

Side: ½ cup of 2% cottage cheese

Drink: 20 oz water

Lunch Total = 700 calories & 35g Protein

Afternoon “Wake-Me-Up” Drink

1 packet Raspberry Emergen-C

1 scoop of Fruit Punch No-Xplode

1 cup ice

**Mix with 10 ounces water**

Total = 65 Calories

Dinner: Dr. J’s “Incredible” Egg Sandwich

½ Bagel (toasted)

3 eggs (cooked omelet style)

3 thin slices of deli turkey

3 thin slices of deli ham

½ ounce shredded cheese

Side: One large handful almonds

Drink: 20 oz water

Dinner Total = 725 calories & 35g Protein

Dessert: Dr. J’s “Soooo Good” Protein Smoothie

1 scoop of Cookies & Cream Quest Protein Powder

2 tbsp. PB2 powdered peanut butter

¾ cup original, unsweetened almond milk

1 cup of ice

**Blend in Ninja Blender for 60 seconds**

Dessert Total = 175 calories & 30g Protein

Daily Total = 2230 calories & 130g Protein

The "incredible" egg sandwich; I've eaten this dinner 500 times the past two years!

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“Monday - Friday? That is way too scripted for me!”

I totally get that most people will not want to eat the same foods every day of the week. If that is the case, remember it’s all about calorie count. If you stay under your target number of calories - while consuming “clean” food 80% of the time - you will lose weight. Feel free to sample some of these foods, or come up with your own dishes. Just watch those calories.

“My spouse will never go for this!”

I agree, most spouses will not appreciate the rigidity of this plan. When I was married, my wife loved to cook for us. Of course I wasn’t going to turn down her homemade meals! So, I would eat my “typical” breakfast (500 calories) and lunch (700 calories) and have 1,000 calories to work with at dinner. Knowing how many calories I consumed prior to dinner helped me stay focused and prevent overeating at dinner.

“Wait, how do you make omelets for lunch? Aren’t you supposed to be at work?”

When I moved into my current role, I bought a house within walking distance of my office. While at first I wasn’t sure I liked being so close to work … I now realize that I love the location. I’ll be honest - my brain is fried by the time the lunch hour rolls around. Rather than eat at my desk (which is common for school leaders and something I did for many years), I now go home to decompress and eat a healthy meal. I feel my afternoon productivity skyrockets when I use this approach, and I would highly recommend school leaders find similar ways to take mental breaks during the day.

“So how did you choose those foods?”

I have spent years researching the best foods to eat. Depending on what study you read, you can make a case that any food is good for you (“Red wine and dark chocolate are the key to aging well!”). Many of the foods were selected not only because I like the taste, but also because they are proven to burn fat.


Consider the following:

Why Almonds? While nuts contain more calories per gram than a lot of other foods, they are natural dietary fats that can provide a huge assist for your metabolism. Studies have shown that participants who eat almonds with their meals lose more body fat and more stomach fat compared to groups who don't eat almonds.

Why Blueberries? Blueberries have been shown to speed up the fat burning process and are protective against weight gain. Furthermore, a serving of blueberries three times per week can reduce your risk of having a heart attack by 34%.

Why Eggs? Few foods contain proper nutrients while also managing hunger like eggs. Regardless of how you like yours cooked (I’ll take mine over hard, please), eggs have been shown to speed up fat loss and reduce food cravings throughout the day.

Why Mushrooms? Mushrooms are an excellent source of fiber, which aids weight loss. Other nutrients like potassium, copper, and B vitamins support cognitive functioning. Adding two to four servings of mushrooms per week helps improve memory and reduce cognitive impairment by 50%.

Why Spinach? Just like Popeye the Sailor Man, humans gain incredible powers from this leafy vegetable which is low-calorie and contains loads of nutrients. Not only is spinach great for weight loss, this superfood also strengthens bones, improves eyesight, and improves skin quality!

Why Water? Drinking large amounts of water increases your metabolism and triggers the release of stored body fat. Drinking 20 ounces of water within a couple minutes temporarily boosts metabolism rate by 30% and burns around 25 calories. Doing this three to four times a day can burn an additional 75 to 100 calories.


“I'm strong to the finish 'cause I eats me spinach.”

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“Ok, so tell me about your cheat days."

Before we discuss my cheat day, I want to be clear about something: eating disorders are nothing to mess with. Many people who go on strict diets have problems with bulimia and anorexia. If you experience mental health issues related to dieting, you need to contact a health professional.

To combat potential mental health issues, it is important to build in diet breaks. A cheat day is when you have one opportunity each week to splurge on all your favorite foods. By giving yourself permission to eat pizza, French fries, donuts, cookies, ice cream, and all of your guilty pleasures, you get those bottled-up cravings out of your system so you can focus on eating healthy for the remainder of the week.

Psychologists and nutritionists agree that cheat meals allow individuals to eat better throughout the week. This planned calorie splurge allows people to forgo other unplanned and often binge-inducing meals – meals that take much longer to bounce back from and could throw you off the wagon altogether. Furthermore, research shows cheat meals increase metabolism, causing you to burn calories faster.

“But I gain five pounds on cheat days! Aren't I blowing my diet?”

Many people worry they've "blown" their diets after a single instance of overeating. What they don't realize is that weight is mostly water weight. In fact, the most fat they can gain from a single meal or day - no matter how much they've eaten - ranges from a few ounces (after a cheat meal) to one pound (after a cheat day).


What I've found - after years of tracking data - is any added weight after Saturday’s cheat day is gone midweek. And if I have two or three cheat days in a row (such as with a holiday or a vacation), the weight is gone in seven to ten days. Of course, this is assuming you return to your diet after the cheat day(s).

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So how do I approach my cheat day? First of all, Saturdays are the perfect cheat days because those are the days you are most tempted to break from your diet. Whether you are out of town with family, at a football game with friends, or at the farmers’ market with your spouse, choosing Saturday as a cheat day allows you to eat (and drink) whatever you want without feeling bad about it.


Below is a pretty standard cheat day: For simplicity, this meal plan assumes I'm at home on a Saturday. In most cases, my cheat days are split into Morning (cheat day lite) and Evening (cheat day heavy):

Breakfast (Cheat Day Lite)

One packet Maple Pancakes Oats Overnight

One packet Strawberries & Cream Oats Overnight

Mix 1/2 cup original, unsweetened almond milk per packet

**Warm in microwave for 2 minutes**

Breakfast Total: 600 Calories & 50g Protein

Lunch (Cheat Day Lite)

1 box Kraft Macaroni & Cheese

1 can of tuna

1 large handful of almonds

1 Chocolate Peanut Butter Fit Crunch Protein Bar

**Mix tuna into fully prepared macaroni**

Lunch Total: 1700 Calories & 80g Protein

Dinner (Cheat Day Heavy)

4 cups Dot’s Pretzels

2 cups Peanut M&M’s

4 Chocolate Chip Lovers Toll House Cookies

4 slices Casey’s Supreme Pizza

1 pint Ben & Jerry’s “The Tonight Dough” ice cream

2 20 oz bottles of Diet Pepsi

**There is no right/wrong order for eating these items**

Cheat Dinner Total: 4,000 Calories & 60g Protein

Cheat Day Total: 6,300 Calories & 190g Protein

Four thousand calories of amazingness.

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Now that you have the diet down, let's discuss working out.


In the following paragraphs, I detail overarching philosophies that go into my workout, while also giving you a sample workout plan to follow.


Again, I want to remind you these ideas are meant for individuals who have a baseline understanding of exercise. Rather than spend time explaining each lift in great detail, I would encourage you to check out the books I listed at the beginning of this section, or perform a quick Google or YouTube search for help.

In my first book, I explained that exercise is the single, greatest key to keeping your body from completely falling apart as you get older. As I reach 40 years old, I believe in this quote now more than ever. Unfortunately, way too many people never embrace an active lifestyle.

Around age 32, the default signal in our body flips over to decay. Every year—for the rest of our life—we get weaker, our metabolism slows, and our body becomes less coordinated. As depressing as it sounds, there is nothing we can do to reverse the effects of aging. But what we can do is significantly slow down the aging process . . . by staying physically active.

Also, recall from the previous section the idea of the afternburn effect. Not only do you burn calories while working out, your body also burns calories throughout the day. This is why someone with an “active” lifestyle can consume considerably more calories during the day and lose weight as compared to someone with a dormant lifestyle.

“But Jared, I’m a busy school leader! And I have a family. I just don’t have the time to work out.”

I get it. Most people don't think they have enough time to exercise. When you look at all of the things school leaders are expected to do, working out often falls low on the list of the priorities.


However, I encourage you to take a close look at how you spend your time. Please understand there is a huge difference between being busy and being productive. Whereas many people believe they have no room in their daily schedule for exercise, upon closer examination they spend a lot of time on frivolous activities such as checking email, scrolling through social media, debating what to wear to work, and catching "just one more" episode of Ozark.


Listen: We're not talking about spending hours at the gym. Instead, we're talking about 30 to 45 minutes a day. When you consider this makes up a measly three percent of a 24-hour day ... this hardly seems like an absurd ask considering exercise's countless benefits.


"Ok, so what do you do in those 30-45 minutes?"


I'm glad you asked. The following is a quick overview of how I structure my workouts. As you can see, I use a combination of walking, lifting, rowing, and stretching:

Monday: 20 min walk/20 min lift

Tuesday: 20 min walk/20 min lift

Wednesday: 20 min walk/15 min row

Thursday: 20 min walk/20 min lift

Friday: 20 min walk/20 min stretch

Saturday: 20 min walk/20 min lift

Sunday: 30-45 min walk

You probably noticed that every day begins with a walk. Some of you may be thinking, “Walking, that’s not much of a workout!”

A few years ago I would have been right there with you! I have always assumed cardio meant crushing an intense run, pounding out a fast-paced elliptical session, or beasting the stair step machine.

However, as I reach middle age, I realize how hard those activities are on my body. And even more importantly, those activities are hard on me mentally. That brings me to one of the biggest realizations I've made about working out over the past few years: the key to consistency is finding activities that your body can handle and that your mind enjoys.


Which brings us back to walking.

In the past, I used to run a lot. I mean like 19-minute 5k's and 90-minute half-marathons lot.


I would run three hard miles as my warmup, and then go and lift weights. While I was burning calories like crazy, I wasn't building muscle. Then I realized that all of that running was counterproductive against my real goal, which was to look like Brad Pitt in Fight Club.


Over time, I began to realize the power of walking. Walking is great because you burn calories without stifling the process of growing muscle. I'll spare you the details, but understand that walking gets you into the ideal fat-burning zone, a place where fat is burned but muscle is preserved.


Equally as important, I have discovered that walking is great for my mental health. Over the past year, walking has proven the single-best opportunity for me to break away from work and focus on thoughts that are motivating and empowering. It's not just me; studies show that people who walk regularly experience elevated moods.


To help maintain a positive mindset, there is one rule of thumb for walking I highly recommend: Don’t scroll through social media. Have you ever looked around at a busy gym to see what others are doing while on cardio machines? That's right - they're aimlessly browsing through social media feeds. Do not fall into this trap. Rather than get jealous of others (how did he land that girlfriend?) and experience FOMO (how was I not invited on this trip?), use your walk as a time to focus on yourself.

One of my favorite tricks during my walks is to watch inspiring YouTube videos. Most recently, I’ve been watching a lot of live music and concerts of my favorite artists. There is something motivating about seeing musicians at the top of their game, and putting on a show for thousands of people. Quite frankly, these videos pump me up and give me the chills!

Another thing I like to do is bring a book to read. I’m not a Kindle person, so this typically involves bringing the physical book with me. While I haven’t quite figured out the best system for reading and walking … it feels great knowing that I am essentially killing “two birds with one stone” and doing something productive with my body and mind.

When I’m walking, I try to go at a pace of 20:00 to 15:00 minute miles (or 3.0 to 4.0 miles per hour) with a slight incline of 1 to 3 percent. I feel like this gets my heart rate up so I’m ready for my lift, without beating my body up too bad.

Nothing like a 20 minute walk to get the blood flowing.

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Once the 20 minute walk is done, it’s time to start lifting. Similar to walking, my thoughts on lifting have shifted dramatically over the years. Growing up in the 90s, I was taught the following: lift one body group a day and always do three sets of ten with 60 seconds of rest between sets.

However, my mindset about lifting weights changed when I took a Boot Camp class in my early 30’s. In that class, we lifted heavy weights and were always supersetting - performing multiple exercises back-to-back with short rests in between - while also hitting many body groups throughout the session.


This "boot camp" approach was advantageous for two main reasons. First, you can get in a great full body workout in less than 30 minutes, which is ideal for busy school leaders. Second, you burn more calories and build more lean muscle during a fast-moving workout than you would during a slower-paced workout.

Although I no longer attend these classes, I have adopted a bootcamp mindset to my workouts. Anyone who sees me at the gym knows that I am constantly supersetting full body lifts with short areas of rest.


Before I share a sample workout plan, let's address a few questions:

You say “full body lifts” - what do you mean?

My workouts center around these four core lifts: squats, deadlifts, bench press, and power clean & press. They are called “full body” lifts for a reason; when you do these lifts you are hitting dozens - if not hundreds - of different muscles all over the body. Not only is this the most efficient way to lift weights, these lifts also provide a great foundation of strength for your body. In addition, I always look to mix two great bodyweight exercises - push ups and chin ups - into my workouts. Ninety percent of my lifts focus on these six exercises, or some variation of these exercises.


So how many reps do you go for?

One of my favorite books about fitness is Bigger Leaner Stronger by Michael Matthews. Matthews contends to build muscle, you should shoot for six repetitions (reps) of each movement for each set. If you can hit six reps easily, you should go up in weight. If you can only hit six reps or less, you’re probably at the correct weight. This approach encourages you to use heavier weights and to push yourself to go up to the next weight level. This is a simple - yet effective - rule of thumb to follow during your workout.

How do you choose your lifts? Do you have a rotation?

First, I try to avoid doing the same exercises two days in a row. There is endless research that says you need to give muscles a break. Beyond that one tip, I don’t have a weekly rotation. Thanks to years of lifting, I have several exercises memorized and available at moment's notice. When I finish my walk, I start to think about the lifts I want to superset. Usually, this depends on how my body is feeling that day (if one body group is sore, I'll focus on another area), as well as what exercise equipment is open (we all know guys who like to hog the squat racks).


What about ab exercises? I want my six-pack to show!

In my opinion, there is little need for ab-specific exercises. As I mentioned in a previous blog entry, the key to killer abs is not doing thousands of crunches, but rather to engage your core while doing - you've got it - full body exercises. When you squeeze all of the muscles into a tightened position during full body lifts, your abs will work plenty hard. Furthermore, all of us have abs somewhere in there waiting to be shown. The secret is getting your body fat percentage low enough (under 12% for men and under 18% for women) for them to be visible!

But what about arms? I want killer biceps!

Go to any gym and you’ll see people standing in front of the mirror doing bicep curls. Similar to abdominals, I have found that the secret to defined arms (both biceps and triceps) is focusing on full body lifts. Sure, you can spend hours working on your arms, but ain't nobody got time for that! Instead, save yourself time and get the sculpted arms you want by using the boot camp approach I outlined above.

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Below is a detailed overview of the workouts I do each day. However, remember that my days are fluid and are primarily driven by how my body feels on a particular day. If one body group is particularly sore, I encourage you to let that body group rest for a day.

All workouts follow a twenty minute walk and consist of six supersets. Take 20-30 seconds of rest between each exercise (and set). Shoot for six reps unless otherwise noted.

Monday Lift (20 Minutes)

Barbell Squats

Dumbbell Curl into Shoulder Press

Push Ups (15-20)

Tuesday Lift (20 Minutes)

Barbell Deadlift

Dips (10-15) or Skull Crushers

Myotatic Crunch (15-20)

Wednesday Row (15 Minutes)

Find any rowing machine

Alternate one minute easy/one minute hard

Thursday Lift (20 Minutes)

Barbell Bench Press

Pull Ups

Dumbbell Squat into Military Press

Friday Stretch (20 Minutes)

YouTube has hundreds of videos to choose from

Saturday Lift (20 Minutes)

Barbell Power Clean and Press

Dumbbell Lunge with Bicep Curl

Pushups with feet on Exercise Ball (15-20)

Sunday Walk (30-45 Minutes)

Walk off that cheat meal!


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One of the main elements to living a great life is longevity.


Beautiful things happen once you commit to healthy eating and regular workouts.


Just imagine living a few extra decades - and staying ultra-healthy as you do so.


That's another few decades to refine your craft, become a more influential leader, compound your prosperity, and build a lasting legacy.

 

If you liked this article, you'll love my new book Learning Curve!


Learning Curve is 360 pages and PACKED with useful ideas on leadership, education, and personal growth.

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