We have a decent gym in our gated community and a trainer for hire who is pretty flexible with his timings (90 quid per month). After a couple of years of just badminton and table tennis, and being anti-gym, pretty much a gym convert now. Rotate between leg day, upper body, core - three days a week and it’s a combination of weight training and functional strength training (squats, jumping jacks, the two massive ropes thingie etc) - each session is about 30-45 mins give or take. Follow this up with cardio where I’ve got to a point where i can jog 5K in 36 mins.
Play badminton once a week and table tennis twice a week, if there’s overlap with the gym I skip the 5k cardio. There’s a huge difference consciously building muscles in a gym versus just cardio heavy workouts, and while the weight might not drop as quickly, you can really tell the difference by how your body looks/feels and how your clothes fit. Also still fasting 16:8 and I break my fast with a beastly glass of psyllium husk before lunch everyday.
