Hey Reader,

Ever feel like there’s never enough time in the day?

Or do you ever get to the end of the week and your to-do list isn’t clear?

Time is our greatest asset and yet it’s also the only one we can’t renew.

Time is precious because we don’t live forever. Time feels infinite while we’re alive, despite somber moments when we realize our mortality.

But it’s not practical to live like each day is your last. Simply because it’s highly likely that today isn’t your last day.

If you knew with absolute certainty that you were gonna die by the end of the day (let’s say peacefully in your sleep at 11:59 pm), you would probably do some stuff that you wouldn’t have to face the consequences of.

Maybe you’d speed through red lights.
Maybe you’d gamble away your life savings.
Maybe you’d punch that one jerk in the face.

You probably wouldn’t go to work.
You probably wouldn’t do any chores.
You probably wouldn’t go to the gym.

But that’s no way to live.

And all the stuff we might do or not probably says something about our mental health (or lack thereof).

The point is, you’ve only got so much time. And maybe you have very little time to exercise. Maybe you really only have enough time to workout once a week.

Guess what?
That is okay.

You can get stronger, burn fat, and build lean muscle in just one day a week.

Are you gonna get shredded? No.
Are you gonna win a powerlifting competition? No.

But you can move your health in a positive direction.

HOW?!

It’s not by lifting for 5 hours on that one day. Or training to failure. Or going for a one rep max (1RM) every time.

That’s just how you hurt yourself and give up on exercise altogether.

Here’s how you do it:

Buy my trademarked and pseudo-science-backed “One Workout a Week” program to guarantee…

KIDDING!!

Sorry about that. I couldn’t help myself.
Can you imagine a workout program actually called “OWW” ?

Anyway, here’s what you do every day:

1. Eat .6-.8 grams of protein for each pound of your ideal body weight
2. Avoid processed foods (i.e., anything a package) and prioritize whole foods (meat, fruit, vegetables, rice)
3. Get 7–9 hours of sleep
4. Drink .5 to 1 gallon of water
5. Get 8,000–10,000 steps

But what about that one-day workout? (ODW?)​
I’m getting there. This stuff helps that one day be more effective.

If you really only have one day to workout, I recommend alternating between two different, whole-body routines.

Something like this can be done with bodyweight, dumbbells, or a barbell.

WORKOUT A

• Squat
• Overhead Press
• Bent Over Row
• Bicep Curl

WORKOUT B

• Deadlift
• Benchpress
• Lateral Raise
• Tricep extension

What about sets and reps?

That depends on how much time you have and what you’re used to. And, like we’ve talked about before, phasing your training to stimulate new muscle adaptation.

Here’s some sample set x rep ranges:

• 3 sets x 6–8 reps
• 4 sets x 10–12 reps
• 2 sets x 15–20 reps
• 5 sets x 3–6 reps

Whichever combination you choose, remember to:

1. Leave 2 reps in the tank to avoid failure/fatigue
2. After 6–10 weeks, rotate to a new combination

Something is better than nothing.

Every time you work out, you’re voting in favor of your future self.

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WISDOM

If we are what we do, our habits define us.

Helping others makes you feel good and them feel good.

Spread the love and let your kids see a good dad in action.

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RECOMMENDED: SALT

Wait... I thought sodium was bad for you.

No. Sodium is an electrolyte, and it helps regulate the amount of water that's in and around your cells.

Too much can be bad for you, but most people get sufficient sodium from processed foods each day.

However, if you're focused on eating whole foods and workout on a regular basis, you might actually have a sodium deficiency.

​According to the Mayo Clinic, symptoms can include:

• Nausea and vomiting
• Headache
• Confusion
• Loss of energy, drowsiness, and fatigue
• Restlessness and irritability
• Muscle weakness, spasms or cramps

Sounds like fun, right? Nope. Hard pass.

My favorite supplement for this is LMNT, specifically their watermelon flavor.

In addition to tasting delicious and having enough sodium, it's also got potassium and magnesium (which apparently up to 60% of the population is deficient in as well).

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Move your body.
Clear your mind.
Repeat.

Keep up the good work!
-KC

​@KCProcter​ Gym Dad, Coffee Drinker, LEGO collector

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P.S. Why did the gargoyle quit his job guarding the castle?

He was tired of being taken for granite.

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