I'll never rush something just for the sake of doing it. My goal is to make getting in shape and seeing changes in my physique simple.
Here are my rules for getting back to Switzerland and Hawaii this summer:
Hit every muscle group 3 times a week with the volume it needs to grow.
Train hard -- 2-3 sets until failure.
Prioritize progressive overload -- pushing your limits with weights, reps, and sets -- and maintain intensity to provide your body with a reason to build new muscle.
Avoid excessive long-duration running, which can interfere with muscle building. Instead, prioritize low-intensity steady-state cardio like walking, ideally performed after training sessions. Aim for 10,000 steps daily.
Stop being afraid of carbs. Carbs are what fuel your workouts. Carbs are your body's main fuel source for training. They help you lift heavier, recover better between sets, and maintain higher intensity. All of that directly improves your workouts.
Don't overdo it. At 73, you can get injured from sneezing. Be wise in your training.
Enjoy time with family and friends, follow the plan, and stick to your baseline system.
Remember your grandkids. You are who they want to be. You are their hero. So keep showing up no matter what. In the gym, and at home.
Eat at a slight calorie deficit and chip away. In 3-4 months you'll look chiseled.
Have a great day everyone!
