🏆 How to Make Your Weekends Work For You

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How to Make Your Weekends Work For You

Weekdays are locked in—meals prepped, workouts done. Then the weekend hits… and everything falls apart.

Sound familiar? Here’s how to keep making progress without killing your vibe:

• Stick to your meal schedule: Even if you eat different foods, keep the same timing and structure.

• Prioritize movement: Go for a long walk, hit a quick 20-min workout, or stay active outdoors.

• Use the “one plate rule” at social events: Load up once, eat mindfully, skip the seconds.

• Don’t try to be perfect—aim to stay in control: A little flexibility goes a long way when paired with awareness.

The weekend doesn’t have to derail your progress—it can be a weapon if you manage it right.

Did You Know?: The Best Type of Cardio for Preserving Muscle

Cardio helps burn fat—but the wrong kind can also eat away at muscle if you’re not careful.

Here’s the best option for fat loss + muscle retention:

• Incline walking or zone 2 cardio (steady-state, moderate intensity)

• Keeps heart rate in the 60–70% max zone

• Burns fat efficiently without spiking cortisol

• Doesn’t interfere with recovery from lifting

Avoid long sessions of high-intensity cardio if you’re trying to build muscle. You’ll burn out fast.

Pro Tip: Add 20–30 minutes after lifting or on off days. Low stress, high reward.

Question from Our Readers:

"What’s more important—macros or calories?"

• Scott, 50, from Nashville, TN

Both matter, but calories are king for fat loss. Here's the hierarchy:

1. Calories – No deficit = no fat loss.

2. Protein – Crucial for maintaining muscle and staying full.

3. Carbs & fats – Can be adjusted based on preference and energy needs.

Simple formula:

• Get your calories right.

• Hit your protein target daily (0.7–1g per pound of body weight).

• Let carbs and fats fill in the rest.

Tracking macros helps, but even just tracking calories + protein can take you 90% of the way there.

Fit Trivia: Which A-list actor got shredded for a superhero role using a strict intermittent fasting routine?

Answer: Hugh Jackman. To play Wolverine, Jackman used 16:8 intermittent fasting, combined with intense weight training and a high-protein diet to stay lean, muscular, and film-ready well into his 40s and 50s.

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Publisher: Ryan Engel

Editor: Michael Pender

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