🏋️ The Best Weekend Plan Is the One That Keeps You in Rhythm

PLUS: Flexible—Not Sloppy

AuthorAuthor

Ryan Engel & Michael Pender
November 07, 2025

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TODAY’S LEVEL UP:

  • Coach’s Corner: The best weekend plan is the one that keeps you in rhythm

  • Weekend Strategy: Flexible—not sloppy. That’s the difference.

  • Question from Our Readers: I’ve been off all week. How do I reset without guilt?

  • Fit Trivia: Which rock legend stays lean on tour by treating every weekend like a training camp?

The Best Weekend Plan Is the One That Keeps You in Rhythm

You don’t need to restrict. You don’t need to binge. You just need to protect your rhythm.

Weekends aren’t the time to hit pause—they’re the time to stay lightly structured so Monday doesn’t feel like starting over.

Here’s a simple checklist:

  • Train or walk early (sets the tone)

  • Anchor your meals with protein—even if you're eating out

  • Hydrate consistently—most weekend fatigue = dehydration

  • Sleep 7+ hours (no, “catching up” doesn’t work)

  • Choose one meal for flexibility—not the whole day

Consistency doesn’t mean being perfect. It means being present—even when your schedule isn’t.

FROM RYAN’S DESK

Pain isn’t punishment—it’s feedback. Every sore muscle, every hard day, every setback is part of the process. Embrace it. Pain sharpens your edge and hardens your resolve. The man who leans into it becomes unbreakable.

Weekend Strategy: Flexible—Not Sloppy

You can enjoy yourself without erasing progress. The key is intention.

Try this:

  • Plan your flexible meal (don’t go in hungry + blind)

  • Use the one-plate rule at social meals (fill it, enjoy it, done)

  • Stick to water or choose either alcohol or dessert—not both

  • Walk the next morning and get back to your usual routine

No extremes. Just controlled choices that support your goals.

Question from Our Readers:

"I’ve been off all week. How do I reset without guilt?"

– Troy, 46, from Portland, OR

Step one: Drop the guilt.

One bad week doesn’t cancel months of effort. What matters is how quickly you rebound.

Here’s the 24-hour reset:

  • Eat 3 high-protein meals

  • Walk 8–10k steps

  • Get a short workout in (even just 20 minutes)

  • Drink 80+ oz of water

  • Sleep 7+ hours

That’s it. No starvation. No overcorrection. Just action.

Fit Trivia: Which rock legend stays lean on tour by treating every weekend like a training camp?

Answer: Lenny Kravitz! Known for his shredded physique well into his 50s, Kravitz sticks to clean meals, daily movement, and strict training—even while touring. He calls discipline “freedom,” and it shows.

Ryan Engel, Intl. Fat Loss Coach

Ryan is a leading fitness coach and one of the most known professionals in the space.

He specializes in Body Recomposition and visual body aesthetics and has reached millions worldwide with his powerful messaging. He brings a unique, non-nonsense, yet sophisticated approach to body change.

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Publisher: Ryan Engel

Editor: Michael Pender

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