Follow these simple steps and get ready to see a big transformation.
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Working late, being a dad, eating, sleeping, and the general chores of being a human don’t leave much time for the gym, right?
But I bet you still spend a fair amount of time thinking that you need to work out more. Guilt trips because you haven’t exercised in weeks. Worrying that you’re getting more out of shape every day.
Trying to figure out when you’ll be able to get back into some sort of regular routine. And whether that’s even possible with the way things are at work.
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Out of those 112 hours you need just two hours max for training. No more – that’s all it takes.
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Here’s the thing: it can be done – if you’re clever about it. Clever enough to train in the most efficient way to save time, using the most effective exercises to deliver an all over body workout, and making a couple of small changes to your routine.
It’s all about efficiency and you can achieve great results by following the seven steps listed in this article. First, think about this. The average person is awake around 112 hours per week. (For you it probably feels like 1,978 – I hear ya.)
Out of those 112 hours you need just two hours max for training. No more – that’s all it takes.
Here are seven steps to success:
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Start two weekday morning gym sessions before work
Most gyms open around 6am at least a couple of days of the week, some are open 24 hours. Get up one hour earlier than usual, don’t bother getting washed (you might wanna deal with the morning breath though), grab your gym bag and head straight to the gym.
Spend 10 minutes the evening before your workout days filling your gym bag with workout gear, towel, shampoo etc.
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Take your morning shower at the gym – and it will feel so much more satisfying after a good workout. You’ll actually start looking forward to the weekdays you shower at the gym. Also, the endorphin rush produced by exercising will set you up for a positive, less stressful day at work.
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Prepare the night before
Spend 10 minutes the evening before your workout days filling your gym bag with workout gear, towel, shampoo etc. Also, make a healthy protein shake that you can have for your breakfast – and provide your body with all the nutrients it needs for sculpting that new body of yours.
Here’s my favorite recipe: Handful of frozen blueberries, half of a ripe banana, one scoop of chocolate protein powder (I recommend plant-based protein powders rather than whey protein as they are easier to digest), two tablespoons of oats or linseed, one scoop of organic peanut butter, a quarter teaspoon of cinnamon or ginger, one cup of water, and two or three ice cubes.
Blend all of this to make an outrageously tasty healthy shake with a good mix of protein, carbs, fats, vitamins, minerals and antioxidants.
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Focus on compound weight training exercises only
Training multiple muscle groups has also been shown to promote an anabolic environment in the body — which burns fat and develops muscle tone.
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Forget standard cardio training like running on the treadmill or hopping on the exercise bike. By doing weight training using compound exercises you will not only develop muscle tone and build strength, but also burn fat and improve your cardiovascular health.
Compounds — AKA exercises that hit various muscle groups at once — make it easier to achieve an all over body workout in fewer movements.
We’re talking about barbell squats, deadlifts, military press etc. Deadlifts, for example, work your thighs, calves, butt, abs and lower back, and forearms all at once – so you’re getting more bang for your buck.
Training multiple muscle groups has also been shown to promote an anabolic environment in the body — which burns fat and develops muscle tone.
*At the end of this article there’s a link to a free guide on the best compound exercises, along with pictures demonstrating how to perform them properly.
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Do fewer sets
Only two – three sets of each compound exercise are necessary. A 2010 study by JW Kreiger and published in the American biomedical literature resource PubMed showed that to achieve muscle fatigue there was no significant difference between two – three sets and four to six sets per exercise.
So why do six sets when you can do two?
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Shorter rest between sets
If you can’t manage six reps then drop the weight, if you are doing more than 10 reps then increase it.
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No more than 60 seconds is optimal because this shorter rest period combined with compound movements has also been shown in studies to stimulate the production of growth hormone. One of the primary anabolic hormones for building muscle, GH also increases lipolysis (fat breakdown).
So, no posing in the mirrors, being distracted by Rihanna’s latest music video on the TV – or chatting to people at the water area. Just get on with your workout and you can be finished in 35-40 minutes.
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Increase the intensity
Proper technique is always the first priority when training with weights, but if you’re comfortably lifting 10 or more reps then your strength has grown and it’s time to take it to the next level.
The way to find the sweet spot is: if you can’t manage six reps then drop the weight, if you are doing more than 10 reps then increase it.
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Do one 15 minute sprint session at the weekend
Find a hill and run up it – fast. Hill sprints are immensely effective at torching fat, whilst developing muscle at the same time. Don’t believe me? When was the last time you saw a puny Olympic sprinter?
Sport scientists believe one of the main reasons for this is because studies like this one show that sprinting also elevates levels of growth hormone.
Here’s how to do it. Sprint flat out up a hill (not too steep at first) for 30 yards, then walk back down to catch your breath. As soon as you reach the starting point, sprint at full speed for 30 yards again. Repeat 8-10 times.
Warning for beginners – this is tough. Stick with it, you will improve with every session.
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Supplement to improve the quality of your sleep
The answer to a great sleep? Magnesium oil.
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Being overworked makes it hard to get the seven to eight hours sleep that adults needs per night, according to the National Sleep Foundation. So it’s important to try and get as deep and restful sleep as possible when you do eventually hit the sack.
This allows your body to be properly restored and allows for your muscles to be repaired and remodelled after training, helping to sculpt a new improved physique.
The answer to a great sleep? Magnesium oil. This magic mineral has countless benefits including: calming the nervous system, relaxing the muscles, and shutting off adrenaline. All problem areas for stressed-out, overworked employees, which can eventually lead to burnout.
Expert Dr Carolyn Dean, author of The Magnesium Miracle, says:
“If you’re suffering a deficiency of magnesium you can’t expect your muscles to relax. That’s why, before any other sleeping remedy (natural or otherwise), I recommend you make sure you’re getting as much magnesium as you need. Don’t assume 500mg is enough. You may need 1000mg! Either way, try magnesium before anything else.”
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You really can achieve a complete all over body workout in just 35-40 minutes by focusing on just five or six big compound exercises.
*For full details on compound exercises – and a free guide with pictures on how to perform them – click here.
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Photo: Getty Images