My Current Workout and Diet

In the last few months I have been very busy opening a new personal training studio so I have not had too much time to train. I have cut back on my resistance training to only two days per week and have been doing hard aerobics only once a week. I’ve been filling in the gaps with some easy aerobics and joint mobility exercises whenever I can.

Since I don’t burn too many calories exercising I have been skipping breakfast on most days and fasting for 24 hours every couple of weeks.

I wanted to write this article and post a picture of myself to show you that you don’t have to kill yourself with long hard workouts every day to stay in decent shape. I just took this picture about an hour before sitting down to write this post. Now I know I don’t look ripped or in amazing shape for a 49 year old but I did not prepare for this photo. I’m not following a well thought out program because I have been too involved with opening up a new gym.

Here is the exact program and diet that I have been on for the last few months. Once I get the new gym running smoothly, I’m going to go back on Rusty’s Moors Visual Impact program.  I did a modified version of his program a couple of years ago and probably looked the best I have in years.

 My Current Program

Monday:

Upper Body Resistance Training and Joint Mobility Movements

I warm-up with some easy upper body joint mobility movements for a few minutes then I start my resistance work. All my resistance training is performed relatively slowly while trying to keep continuous tension on the muscles at all times. I use a 7 second rep cadence. Two seconds for concentric and 5 seconds for eccentric. I don’t train to failure, just about 80% to 90% effort. I keep my time under load to about 60 to 80 seconds.

  • Lat pull-down (no rest) standing cable pullovers (no rest) seated rows

I do two rounds of these movements. After the first round I rest about a minute or two doing more joint mobility movements for my upper body.

  • Dumbbell bench press (no rest) cable flies (no rest) push-ups on a Bosu ball upside down

I do two rounds of these movements. After the first round I rest about a minute or two doing more joint mobility movements for my upper body.

  • Side lateral raises (no rest) machine shoulder press (no rest) bent over lateral raise

I do two rounds of these movements. After the first round I rest about a minute or two doing more joint mobility movements for my upper body.

  • Triceps push-down with rope (no rest) triceps extension off high pull bent over

I do two rounds of these movements. After the first round I rest about a minute doing more joint mobility movements for my upper body.

  • Barbell curls (no rest) dumbbell curls

I do two rounds of these movements. After the first round I rest about a minute doing more joint mobility movements for my upper body.

  • Wrist extension with barbell (no rest) wrist flexion with barbell

I do only one round. I end the workout with more joint mobility movements as a cool down.

Tuesday:

Easy Aerobics

  • Walk, bike, step or elliptical easy for 30 minutes and cool down with full body joint mobility movements

 Wednesday: Hard Interval Aerobic Workout

  • Elliptical easy for 5 minutes and then I perform my intervals. One minute hard and one minute easy 10 times. Cool-down with 5 minutes easy

If I have time I do some more joint mobility movements.

Thursday:

Take a Day Off or Take an Easy Walk

 Friday:

Lower Body Resistance Training and Upper Body Joint Mobility Movements

I warm-up with some easy lower body joint mobility movements for a few minutes then I start my resistance work. All my resistance training is performed relatively slowly while trying to keep continuous tension on the muscles at all times. I use a 7 second rep cadence. Two seconds for concentric and 5 seconds for eccentric. I don’t train to failure, just about 75% to 85% effort. I keep my time under load to about 60 to 90 seconds.

  • Leg extensions (no rest) leg press (no rest) calf raise (no rest) dumbbell squat (no rest) RDL dead lift

 I do two rounds of these movements. After the first round I rest about two to three minutes while doing joint mobility movements for my lower body.

  • Bridges (no rest) hip abduction

I do two rounds of these movements, no rest at all.

  • Front planks (no rest) side planks (no rest) wheel

I do two rounds of these movements, no rest at all.

I end the workout with more joint mobility movements as a cool down.

Saturday:

Take a Day Off or Take an Easy Walk

Sunday:

Take a Day Off or Take an Easy Walk

 

This is a pretty accurate overview of how I’ve been training. As you can see I’m not burning too many calories so I have to keep my diet reasonable good. Like I said earlier in this post I’ve been skipping breakfast. And then eating mostly vegetables and protein (chicken, fish and meat), while limiting my grains for cheat days every now and then. I have also been drinking a beer or two on most nights. I think the 24 hour fast every couple of week helps me keep my weight down as well. I learned that from Brad Palon’s Eat Stop Eating program.

I hope this post shows you that you don’t have to kill yourself over training to stay in good shape. Control your weight with diet and follow a smart training program like Visual Impact and you will look and feel great at any age.

Best – Mike Cola

Fitness Blog

About Mike Cola

Mike Cola has well over 50,000 hours of hands-on personal training experience. He started his own personal training studio in1989, Mike Cola Fitness, which is located in New York.Connect with Mike @ Google+

8 Responses to “My Current Workout and Diet”

  1. Mike, thanks for this post….I love your honesty and straight forward approach. Yes, most of us get too busy to train intensly all week! Your program is realistic, focused and appropriate for those of us who have a life outside the gym! You look great! All the best, Lisa

  2. Hi Lisa,

    Thanks for leaving a comment. Hope all is well with you and the kids.

    Whenever you have some time come buy the new gym for a free workout.

    Best – Mike

  3. Mike,

    You really don’t need to put in a large amount of exercise time once you are already lean if your diet is on point. We all go through periods when we are extremely busy and don’t have a ton of free time so it’s important to know how to maintain. Good luck with your new training studio!

    Alykhan

  4. Alykhan,

    Thanks for the comment,

    Just read the post you did on Best Exercises for ABs…… Great post

    Best – Mike

  5. Mike, thank you for your daily program list! I just want to let you know, nex time, don’t skip your breakfast. It is not good for your brain health. Take care 🙂

  6. Mike – how are you getting on without breakfast? I’m not sure I could handle that myself – just wondering how you coped on the first week or so!
    Best,
    Julie

  7. @ Bootcamp

    I’m not hungry at all skipping breakfast and I feel great.

    Thanks for the comment.

    @ Azelea

    Thanks for checking out my blog

    Best- Mike

  8. I usually will eat my breakfast later on in the morning. When I am training clients super early, I may have a quick bit of a bar and some coffee and then when I have a break mid-morning, I will have my bigger meal.
    I totally understand about finding time to workout when you are opening up a business. When I was training 50 sessions per week the only way I could train is if I signed up for a marathon or half marathon. If I had a date to be fit by, then I had to make it happen. I look back now at my crazy schedule and I don’t know how I did it, but I am glad I went through that process. Thanks for the great post and being so open and honest about working out.
    Thanks,
    Kisar S. Dhillon