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Full week of training

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Man using weights getting fit
September 03, 2022 Trevor Dias

So, if you have read this blog, I talk about the two most common questions I get asked:

If I had to guess, the most common questions I get asked are:

  1. Food-related: How many calories do I have, what do I eat, when, and what are my macros split?

  2. Training related: How often do you train, what do you train, how do you train, and when do you train?

Now, paradoxically, these questions can be both productive and counterproductive, depending on their intent.

You see, I am a massive fan of curiosity and learning from other people, what they do, what they don't do and what works or does not work for them. So, I also often ask these questions; these are core/ fundamental questions we delve into during the first consultation.

However, I think the majority of times I get asked the above questions is because people think, 'Tell me what you do, and I'll just do the same'. In this context, they are terrible questions that can lead to a very counterproductive experience for anyone who mindlessly copies what someone does.

There are over eight billion people on the planet, and everyone is different.

There are eight billion people on the planet, and everyone is different; even identical twins are different. Therefore, no single one-size-fits-all plan will work for everyone. If you genuinely want the most optimum way to get healthy, enhance your current time, and extend your natural time, then you must build a specific plan. I aim to enable everyone with knowledge, tools and content to do this for themselves - and all that can be accessed for free through this website.

Anyway, I slightly digressed, so back to the point. Whenever I get asked these questions, I almost always get struck by paralysis and stand there briefly like a deer caught in the headlights. Nevertheless, I get asked these so much that I will share what a full day of training looks like for me here - with the following caveat.

The following is specific to me and is what works for me to stay fit, happy and healthy (body fat, waist measurement, cholesterol, blood pressure & resting heart rate levels). If you just copied this, you would not see/ get the same results.DISCLAIMER

I've trained and been involved in sports all my life.

It's also essential to understand a bit of my history with regards to training, as it does play a massive part in my ability to do the quantity of exercise I do without overtraining, burnout or constant injuries (let's be clear, though, I do get injured. Injuries come as standard).

I've trained and been involved in sports all my life, from:

  • Playing football to coaching football 8 hours a day, every day. 
  • I've consistently cycled for over 21 years; 
  • I've run across numerous events (from 10k to marathon).
  • I've competed in various distance triathlons (from sprint to Iron Man).
  • Since the age of 21, I've been a member of a gym weight training.
  • I've had a gym in two of my houses, and I would regularly hold circuit sessions for friends and neighbours twice a week. 

So, in a nutshell, my body is used to and accustomed to a lot of vigorous, challenging, intense training, which is why I can handle the quantity and intensity of what I do.









~1-hour turbo



~1-hour turbo






~1-hour turbo






~3-hour bike ride

Each of my weight sessions is approximately 35 - 40 minutes long. So, my total average time spent training per week is ~9 hours. This is a lot, and you will be pleased to know you don't need to do anywhere near this amount to achieve a healthy disposition. I would say that doing this much would be to the detriment of 80% of the population. Nevertheless, I choose to do this much for numerous reasons, including but not limited to the following:

  1. I'm just downright weird, and I love training.

  2. It massively helps with my mental health.

  3. It gives me the energy required to live a busy life.

  4. Some of my social networks revolve around training.

  5. I want to set a 'silent' but clear example for my children and others around me.

Good news

As I've already mentioned, the good news is that the above is extreme, and you do not need to do this much to be fit and healthy, enhance your current time and extend your natural time. I have clients who do as little as ~4 hours a week of resistance and cardio exercise with exceptional results. Check out this blog to work out the proper training level for you.

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