Four Fitness tips For Friday

Posted: September 2, 2011 in Don't be lazy, Don't get fat, Get healthier, Put on muscle

Since today is Friday I wanted to throw together some quick tips for you to use so you don’t TOTALLY throw all your hard work from the week out the window. I know the last thing on your mind after a long week at school is “how can I stay healthy at the bar tonight” but my hope is maybe you just use a couple of these tips below. I promise come Saturday morning you will be glad you tried them.


1) High Intensity Workout– I would suggest getting a workout in sometime Friday afternoon or evening, and I would make it a high intensity workout. For those of us who enjoy having a cocktail Friday night it will help to CRUSH it in the weight room before you go out, so those carbs go towards muscle building rather than “belly building.” For me, I usually go to the gym around 6:00pm because 1) most people don’t go to the gym Friday, so it is empty, and 2) I don’t go out until later anyway so I might as well get a good workout in. Also, after I work out I have more energy, feel great, and I’m ready to socialize. I usually do legs on Friday because it causes me to sweat profusely, and it generates more testosterone than working any other muscle group, so if I have a couple Bud Lights all the carbs go towards A LOT of muscle building! Below I provided sample leg workouts.


Squats 12-15 reps Light-Moderate Weight 4 sets


Step-up/Squats 6 per leg Use Heavy DB *3-5 rounds
Leg Extensions 8-12 Medium Weight
Squat Jumps 12-15 N/A


Lunges 10 per leg Moderate-Heavy Weight *3-4 rounds
Leg Curls 10 Moderate weight  


  • Squats, Heavy weight, 5 sets, 8-10 reps
                             *Last set is a “drop set”-Cut the weight at LEAST in half and get 20 reps
  • Shrugs, heavy weight, 3 sets of ten, 10 reps
  • Dead Lift, heavy weight 4 sets, 6 reps
  • Lunges, Heavy DB (dumbbells), 4 sets 10-12 reps/leg
  • Switch Jumps, 1 round, 60 seconds.


2) Choice of Beverage- This tip I do not expect many people to follow, but I figured I would mention it anyway. Some people LOVE Coke & Rum, or Hawaiian Punch & Vodka, or Budweiser, and THAT is what they are going to drink all night. These are just a couple suggestions that may help you stay a little healthier.

  • SUB IN- Club Soda & Vodka; SUB OUT Sprite & Vodka
  • SUB IN Diet Coke & Rum; SUB OUT Rum & Coke- not a whole lot healthier, but a step in the right direction
  •  SUB IN Sugar Free Red Bull & Vodka; SUB OUT Red Bull & Vodka
  • SUB IN Bud Light; SUB OUT Budweiser- less carbs per bottle, but maybe you think “pansies” drink Bud Light, or “it tastes like water.” That’s fine, just stick with your Budweiser then.

3) PRE-GAME with food?– No, a 12-pack of Keystone light is not a satisfactory dinner no matter what your fratenity brothers say. Also, Eskimo Joe’s Cheese Fries (Oklahoma State Thing) do not count as a well balanced dinner. Knowing you are probably going to get a satisfactory amount of carbohydrates later that night I recommend having a protein loaded meal for dinner.

  • 2 chicken breasts & broccoli
  • 8 oz steak & asparagus
  • 2-3 cans of tunafish
  • Burgers (no bun) w/ low fat cheese

4) Stay Hydrated- The reason you wake up on Saturday with a headache, yellow pee, body ache, stomach ache, or any other crappy feeling is because you are dehydrated. If I plan on having a couple drinks Friday night I try to drink at least 3-4 liters throughout the day, and I ALWAYS drink a liter of water before I go to bed at night. I promise you staying up that extra 20 minutes to kill that liter will all be worth it in the morning.


These are not difficult tips to follow, and I promise they will be worth your time. Use these tips tonight, and it won’t take you a full Saturday to recover! Good luck and TGIF!




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