Working Out Only 1 Day Out Of 3?

Can you workout only one day out of three and make gains?

I certainly can… and I bet you can too.

Today I begin my audio series where I address your questions and comments. Today’s question comes from Mike K. in NYC who asks…

“Hi Jon…First, I LOVE your Every Other Day Diet and 7 Minute Muscle books! But I was wondering if you could help me with a problem. I’m having a hard time finding the time to make it to the gym using 7 Minute Muscle. Obviously I’m not referring to the 7 minutes (ha!) but the 5-day-per-week Monday-Friday schedule you recommend for beginners. Is there any alternatives? Thanks!”M

Below you’ll find my response and a workout plan you can put to use today to make faster gains with less overall time in the gym. Just click the “play” button to listen in.



Related Materials:

7 Minute Muscle     Every Other Day Diet

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22 Responses to “Working Out Only 1 Day Out Of 3?”

  1. Terra says:

    thanks for this info, it’s helping me not feel guilty when I have to miss a work-out day! (I try to lift weights at least 3 days on, 1 day off, but sometimes circumstances….

  2. Tom says:

    Thanks for that Jon, just what I needed! I was getting kind of stuck in the 5 days a week workout although I am fortunate enough to be able to do it. I’m using 14MM, so I should be able to slip right into this 1-2 pattern. And I’m getting a bit on, agewise, so I could use the extended rest period. Thanks for all your inspiration. Tom

  3. sarah says:

    I’m beginning to think the official calendar should change from a 7-day week and go to an 8 or 9 day week to fit the Jon Benson workouts and EODD plans =D

    Need a change right now, so this tip came at the right time (how do you do that? Because I always get the change suggestion at the moment I need it, and always from JBF, lol).


  4. Les says:

    Thanks for the tip! I like how you are blending the weight work out with the walking and especially the switching from one body area to the next and still getting the walking in as well. I just joined a gym and had my first meet with my personal trainer who demonstrated some Quadracepts exercises that I tried and now I’m hurting so bad I can hardly walk down steps. So…hearing you talk about the “rest” between workouts was music to my ears!! Thanks again.

  5. Roger says:


    I have both the 7 minute muscle and the eood. However, I fast one day a week and I find it gives my body a rest. What are your thoughts? I also have one rep fitness. How can I incorporate both your program and that one.

    • Jon says:

      Roger, I think fasting for one day is a good idea. In fact, the new version of EODD will recommend a Sunday fast with nothing but non-sugar liquids and optional raw veggies. It’s for those who are ‘serious’ about losing the fat and overall health. So, all you need to do is go Monday-Wednesday with EODD Extreme; Thursday take off with one or two meals tops; Fri-Sat back on EODD Extreme, then fast on Sunday. The next week you should take your Thursday Feed Day completely off. There will be a second variation of this that I actually prefer: Monday-Friday afternoon EODD Extreme; Friday night eat healthy carbs (rice, yams, etc.) Saturday take every meal off except breakfast (NEVER take breakfast off) but stop eating 5 hours prior to bed, then fast on Sunday. Hope this helps Roger!

  6. Bill S. says:

    Hey Jon,
    Great info.; really appreciate your post 40 year old viewpoint. I’m a 5 day a week exerciser but I’ve been reading your 7-minute book and I shall be trying it after I finish the ‘program’ I’m currently involved in. Keep providing the insperational info. and I look forward to the abdominal info.

  7. Cathie says:

    Jon, My problem is I just don’t know what to eat in the morning. I get up at 5a.m. and I am at the gym by 6:15. I need to know what to eat in the morning. What do you recommend?

    • Jon says:

      If you have my Every Other Day Diet book then I suggest you try the shakes. However, in the new edition (which you will get for free if you own any of the previous editions) I include my two favorite breakfasts other than shakes: An egg-white omlette cooked with 1/2 teaspoon coconut oil and 1 tablespoon olive oil, fresh veggies (as much as I want) and garnished with salsa. The other is my new Weight Loss Cookie. This recipe/video will be out in a few weeks and will revolutionize the concept of “protein bars”. This is my recipe, and you can literally make 8 bars in about 15 minutes without any cooking at all — and it’s one of the healthiest things you can put in your body. Oh, and it tastes like you are absolutely ‘cheating’ on your diet… but you’re not. Only 1 gram of sugar, 8 grams of total carbs, NO artificial sweeteners (stevia is used) and only 6 ingredients. Stay tuned!

  8. Steve Orth says:

    Hey Jon,

    Good info here on the workout schedule. Maybe you could also use some of that downtime between sets and workout days to write those personal responses you promised on the contest for the hypnosis audios.

    Hate to think that you were just another person in a long line of unfulfilled promises.

    • Jon says:

      Hi Steve,

      I’m going to approve this post despite its not-so-subtle overtones because I think you should consider asking before assuming next time. Early last week I lost someone very dear to me, and I have been dealing with that issue to this very day. You may have noticed that this was the first email I have even written during this time. Put my training schedule, work schedule, and pressures that come with this job on top of it all, and there you go. Some things had to slide.

      Just thought you should know Steve… and yes, I will get to the responses. All (nearly) 700 of them.

  9. Deborah says:

    Hey Jon: Just wondering since I bought the EODD by download, how will I be getting the new edition? By the way, great info about alternating workouts and down days or rest days. Thanks and keep happy thoughts for you heart.

    • Jon says:

      Thanks for the kind words Deborah! You will be getting the new edition via email notification when its released. Same method: Download (although we will be offering a physical book as well.) Thanks!

  10. Pat says:

    Hello Jon : First off 1 outta 3= perfect! I’ve been workout minded now for 40-yrs.I’m ln pretty fair shape considering all the hurts along the way! So I don’t need to lose weight I need to gain weight! But have a very odd work schedule (work all night-sleep all day)Which is not helping me maintain my weight! Lost the last year.(due to)Any suggestions on what type of diet to try to gain? Since I cannot eat right before I go to work because I don’t have time to use the restroom all night! I better not eat! Strange but true! I work alone!With customers in a hurry ! Aint got 2 minutes for anything ! Any Ideas ? Thanks !

    • Jon says:

      Hi Pat,

      For gaining weight, I suggest you take the easiest road: Increase your healthy fats. Adding a tablespoon of olive oil and perhaps one of coconut oil takes seconds but increases calories by 110 per shot. Give that a try.

  11. Stephanie says:

    the tips were very helpful. thanks.

  12. hey jon says:

    im curently just getting back into excersiing but i only want to tone down my stomach aRea and my hips i cant afford to go to the gym is there a quicker way that i can burn of the fat?

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