If you are doing 3 sessions in the gym - well done, but lets face it, most of you will be doing 2 or less. I actually found out today that the average weekly attendance for gyms in the U.K. is 0.82 visits per week!
Shocking!
So assuming you are doing a little better than twice the national average, that leaves 166 hours that you have free to sabotage the hard work you are doing. You are working hard right? Right??
Lets assume that you are getting 8 hours sleep each night, that's a big assumption I know (most are probably less), but just go with it. That's 56 hours of sleep, 110 left...
Now, most of you will be working on your asses, no not on making them biggKer (though that will be happening for some of you...) I mean in a seated position. For about 8 hours a day. Now I know there isn't a lot you can do about that, but we'll get to that.
Theres another 40 hours, and we'll call it an hour and a half round trip to and from work. so add in another 7.5 hours, probably seated on a bus, train or car.
There we are, 62.5 hours left. 28 of those are, you guessed it, drum roll please... 28 hours on your ass in front of the tv! Thats 4 hours each day in front of the goggle box. 34.5 to go...
Thats 5 a day roughly, take an hour for dragging yourself out of bed and out the door in the a.m. and another hour in the evening messing around doing "stuff." Some time preparing dinner/ calling for takeaway food, maybe a shower, read a little, some family time and before you know it, times up.
Now, I'm not saying that all this a big useless waste of time...but kinda really is. But lets be honest, 2 hours of gym time isn't gonna reverse the effects of 70+hours of sitting and general wasting of time.
Butt (see what I did there...?) its really pretty straight forward to help your self out:
1. When you are at work, get up ever now and again, at least once an hour. Even if its just going to get a quick drink of water, or just standing to stretch out yourself, do it. Your body will thank you for it and you'll feel a whole lot better for doing it. And while you are at it go for a walk around the building to to the park at lunch.
2. Do you really need that 4 hours in front of the tv? Guess what, you don't. If there is something you really can't do without, by all means watch it or Sky+ it. Go out, put 1 or 2 of those hours into an extra gym class, go for a walk, play outside with your kids if you have them. But go do something!
3. When you are in the gym, for the love of all that is holy, steer clear of the sitty down machines. You've sat all day, probably had to sit in the car to get to the gym, don't add sitting on machines at the gym to the list. Its long enough!
4. Use compound lifts, complexes, sprints, carries, bodyweight exercises to get the biggest bang for your buck that you can.
5. Foam roll, get a good warm up with plenty of dynamic stretching and mobility to get your body moving.
If you work with a trainer or you just train on your own or with a friend, its up to you to look after those "other" hours to make sure you aren't just using the gym as a place to hang out and shoot the sh!t. You owe it to yourself (and your trainer if you have one) to help yourself as much as you can.
So go do something (now that you have sat on your rear long enough to read this...)
Stay Healthy
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