Stop Doing TOO Much!

Despite knowing that less can be more, many of us still struggle to change our behavior. Today, I want to dive into why that is. I've been there, gradually cutting back on my own training hours, and let me tell you, it wasn't easy. I had all these doubts creeping in about losing my identity as an athlete, my strength, and even how I'd look. But here's the thing: I've learned that it's all about finding balance and embracing new ways to stay fit. It's not about doing everything or nothing at all. So, if you're feeling hesitant about dialing things back, know that you're not alone. But trust me, it's worth it.
Follow Marcus
/ marcusfilly
SPONSOR LINKS
LMNT - drinklmnt.com/marcusfilly
TOP VIDEOS
Then vs. Now: Physique After Retiring From CrossFit • Then vs. Now: Physique...
5 KB Foundations to Make the Most of Your Kettlebell • 5 KB Foundations to Ma...
Knees Over Toes - Exercises to Build Muscle • Knees Over Toes - Exer...
Is it Steroids? PEDS? How CrossFit Builds Freak Physiques • Is it Steroids? PEDS? ...
Check out Functional Bodybuildings new podcast:
• Filling Up, Fueling Ea...
Subscribe to FBB: / @functionalbodybuilding
Try Functional Bodybuilding for free with a 2 week trial of my Persist training program at functional-bodybuilding.com/p...

[@bigpicturegains]

I previously did around 6 workout days weekly & spent nearly 2 hours in the gym each session doing tons of volume. I now go about 2 days weekly, with a hyper focus on quality & intensity in my lifts. My body composition results are now far superior. I absolutely agree with the message here and urge people to keep in mind that more does not necessarily equal better results.

[@NikkiNexo777]

I'm 54. I was doing 4 days a week, 90 minutes per session. I wasn't recovering properly. I felt wiped out. I dropped back to 3 days per week, 30-40 minutes per session and I don't feel wiped anymore. I'm making much better strength gains and putting on muscle again. Also, my recovery is on point.

[@umbroraban1075]

Thanks for sharing this. 54(m) here as well. Also doing 90 minutes hard sessions at the gym every day. I feel very tired lately and I can feel that there is wear and tear on the machinery. What did you replace the time with? What kind of sessions are you doing now in the gym? Cardio? Keep up the good work!

[@NikkiNexo777]

@umbroraban1075 Sorry for the delayed response. I just saw your reply and felt compelled to respond right away. I'm doing jason brown coaching full body workout. It's three days per week. Each training session takes about one hour and that includes the warm up. He also programs conditioning on the off days 2-3 days per week. I feel fantastic after each training session. Never wiped out and tired. I feel like I'm training, not working out. Well worth the money. Google Jason Brown Coaching

[@Gandio420]

Marcus great video! Currently going through this and slowing my self down at 42. No more PRs or going too heavy but just concentrating on using the muscles properly. By the way loving your FB style training and planning to give the subscription a try!

[@Stan_mile]

i did competitive crossfit for few years, and hard intensity almost kill me, i lost motivation, libido, hunger was skyrocket.. then i discovered Marcus Filly program, and i started combine it with running, never felt so good in my body, my hips are not stiff anymore. im awere that i will lose heavy lifts, but right now i dont care since i feel so good after workout, im not beat up as i used to.

[@bobnewkirk7003]

I appreciate this take. Its somewhat contrary to what every fitness influencer wants as the more videos they can pump out the more revenue they can generate, however recent research says you can keep advancing (at about 40% progress) with as few as 1 approach to failure per week. Meaning if you even have 1 day to get to the gym, just hit the big 6 movement patterns to failure somehow and move on with your life. I think this is going to be pivotal as we move forward with the next chapter in fitness as adopting a "Seasonal" approach, were you are constantly learning new skills and trying new things while keeping everything else at minimal maintenance volume, should be both sustainable and enjoyable forever.

[@robertbausa1]

Thank you for this healthy reminder. I think the hard part is when you really enjoy that time working out and exercising and finding a replacement for that time. I'm finding nice longer walks enjoyable and beneficial in my recovery, health and I love being outside.

[@umbroraban1075]

Indeed, you are right. I (54m) am working out 7 days a week hard in the gym doing compound metabolic resistance training. I also go running a couple of times per week. I feel like my body is telling me to back off. I am getting these periods of extreme fatigue in the afternoon. And my injuries are not healing. But with what am I going to replace the time spent in the morning in the gym? Maybe go for a walk, like you mention?

[@xandersmomsamby]

Finally signed up for your program, going to use this weekend to get use to atom and the different tempos and all that stuff. Looking forward to trying it out.

[@marcusfilly]

Amazing and welcome! Don’t hesitate to reach out with any questions! Enjoy!

[@ufbgkk1064]

Dude , your are so good.. speak from my Heart..🙏

[@marcusfilly]

I appreciate that!

[@theguy4615]

I was trying the going to failure trend and felt terrible. Now I'm doing only push ups, pull ups, etc almost everyday and putting on muscle. Workouts are 15 minutes.

[@umbroraban1075]

Good that you changed the way you workout. In that 15 minutes, is there some cardio?

[@jeremygipe3932]

3:46 Is anyone else in the world this shredded?

[@Everest_Climber]

Mistake No.1 - going to the gym. People could cut the time spent in half just by exercising at home e.g. Bowflex Max. I'm in my 60s and do 6 hours a week on my climbers (my Garmin watch rates that as 10 hours a week). I just hop on for 15 min exercise snacks, multiple times a day. By the end of the week it's 6 hours on the machines. No time wasted getting to the gym, hanging around for equipment to be free, etc.

[@umbroraban1075]

It depends how you feel in the gym. I have gym equipment at home but I prefer going to the gym meeting people. It motivates me. Who knows, maybe this is going to change over time. But for now I am happy going to the gym

[@tilmanbiallas2488]

I have big Problems with the open Window Effekt. Now i am Down to 2x 2hours strengh training per week but i am still getting ill. Could using lighter weights help? I use most 80-94%. Any Tip for me? Its a very Hard Situation for me because i use to train 16 hours a week.

[@larshinkel7542]

I`m no where near your level.but I also have to dial back. I had a blood test that shows that creatinkinase is 4 times the norm. so it's a muscle damage marker. If it is not because of illness I might not have recover well from workout. My legs are constant sore

[@umbroraban1075]

Funny that you say that. I had my bloodwork done recently and some of my liver-values were off. It turns out that I am putting too much stress on my body and muscles. My liver is having a hard time filtering out the toxins that are released when you break down muscle.

[@markclans3284]

Ah the comment i made to your most recent vlog is one you already addressed! Whoops