T Nation

Increasing Overall Physical Activity

Hey all,

Look for some suggestions. I basically have nothing to do for the next few weeks, and I want to boost my training/physical activity time to 6-8 hours per week.

So far, I’m at about 5. Here’s what I have:
Total body weight training - about three hours/week
essentially doing CW’s TBT training.

Steady state cardio -2.5 hours/week
I like to start my day with a walk. Sometimes outside, sometimes just some incline walking on a treadmill. Usually I spend about 30 minutes 5 or 6 days a week.

I’ll also do some foam rolling and light band work (pull aparts, etc.) and dynamic flexibility drills on off days for recovery purposes.

What to add? Interval work somewhere?

I’m serious about not having anything to do. I might be teaching guitar 5 hours a week or something, but other than that it’s eat, practice guitar (hopefully anywhere from 10-20hours/week), and train.

What would you add?

Thanks,
-CD

Well it looks like you got a lot of working out already. Perhaps you could eat some more or try some new recipes?

[quote]Bona wrote:
Well it looks like you got a lot of working out already. Perhaps you could eat some more or try some new recipes?[/quote]

Eating enough really isn’t the issue. I consume around 3,500 kcal/day. 6’2" 206 and gaining.

This is more of an experiment with Berardi’s G-flux principles.

Also, I’m doing the long distance relationship thing with the GF (who is definitely worth doing that with), so I have an insane amount of free time which I used to spend with her. This will continue into school. I can only practice so much and class is very low on the time scale. My job give me a tone of money ($36/hour) with very little time–guitar teaching.

So, help me out! I need stuff to do! There’s only so much on the internet before you get to porn.

You probaly should switch to 4 days a week strength training since you have the time. An upper/lower split will allow this. Next priority should be interval training 3 times a week. Then your cardio would be third priority.

You might want to look at strongman stuff like tire flipping, sled pulling, etc. You can do this instead of the interval training just to mix it up and keep it interesting. Try to take at least 2 days/week where you do no intense training (strength, interval or hard cardio). Get more sleep that you would otherwise and eat well.

http://www.johnberardi.com/articles/training/winning_2.htm

Stu

[quote]stuward wrote:
You probaly should switch to 4 days a week strength training since you have the time. An upper/lower split will allow this. Next priority should be interval training 3 times a week.

Then your cardio would be third priority. You might want to look at strongman stuff like tire flipping, sled pulling, etc. You can do this instead of the interval training just to mix it up and keep it interesting.

Try to take at least 2 days/week where you do no intense training (strength, interval or hard cardio). Get more sleep that you would otherwise and eat well.

http://www.johnberardi.com/articles/training/winning_2.htm

Stu[/quote]

Thanks a bunch for the link! I generally avoid anything too intense on the weekends. I have been doing an upper/lower split for the past month or so; the total body training has just been to switch it up.

I’m also in a semi interim between gyms (using the AWAY program to lift at a YMCA). I’ll be able to use the school gym in a while, which will let me switch back to upper/lower and do more explosive strength work. Which helps me a lot on lower body stuff.

I’m doing better with the sleep thing. Been going to be at 11 and getting up at 7ish for a solid 8 hours, which is much better than before.

Also, I don’t have fat loss goals at the moment. I’m trying to gain some weight and increase strength. I just tend to feel better and perform better when there’s more activity in the equation (and more food).

Play a sport. Basketball, soccer, whatever.

I asked the same question at JP Fitness Forums and basically got the same answer…at least so far. I’m surprised that no one else seems to be looking for this type of info?

IF you switched from TBT to a split it would allow you a lot more time in the gym.
Who knows… you might grow a bit more if you spend that much more time working?

Is there a sport you enjoy? Nothing will add active time to your life like competing with in a team sport.

[quote]boyscout wrote:
I want to boost my training/physical activity time to 6-8 hours per week.[/quote]

That’s two different ideas - increasing your training time or increasing your physical activity.

If you want to increase your training, then it might be time to experiment with a bodypart split, 2-a-day training, or maybe Dan John’s One Lift a Day.

Or, depending on your familiarity with the exercises, set a date for an imaginary powerlifting or Olympic lifting contest, train for it full throttle, and then test your maxes in the “contest.”

If you just want to increase your activity, place an ad on your local Craigslist and offer to do yardwork for $30 or $40 per job. You’ll dictate your schedule, and earn some gas money while moving around more. Or, as was suggested, pick up a sport/hobby. Paintball’s a blast, but can be expensive.