Nowadays people want results faster than ever. Gym-goers are strapped for time and can’t imagine spending more than a few hours a week exercising. And this is perfectly fine. You can still get great results training 2-3 days a week for an hour at a time. How is this possible you ask? Well I can’t guarantee you’ll make great progress following an infomercial workout plan that promises to build muscle, sculpt your glutes and firm your abs in just 4 minutes a day. If it were that easy, everyone would be in remarkable shape!
However, you can still achieve great results in just 2-3 days in the gym. The key is to spend your time wisely.
Choose exercises that provide the most bang-for-your-buck. It means hopping off of the elliptical and picking up some weights. If getting stronger and feeling better is your goal, strength training should be your priority. Strength training has many benefits including increased muscle mass and increasing bone density.
Here is what you should focus on:
1) Compound exercises
Compound movements should be the staple of your gym routine. Squats, bench presses, deadlifts, chinups, pushups, rows, lunges, glute bridges, romanian deadlifts and core variations should make up the bulk of your training. Spending more time on these movements will help you get stronger, build muscle and feel better. Make sure to include these in your training. Compound movements involve more muscle groups which leads to greater muscle gains and faster rates of fat loss.
2) Better Nutrition
Nutrition is an often overlooked component to getting the results you really want. Your nutrition becomes even more important when you have limited gym time. Take a look at your current nutrition and ask yourself these questions. Are you getting 1g of protein per pound of bodyweight a day? Are you eating whole foods? Are you matching your carb intake to your training? More intense training requires more carbohydrates. Are you incorporating good sources of fat into your diet? Foods like coconut oil, egg yolks, avocados, grass fed butter, nuts, and olive oil are nutrient dense and help fight inflammation. Are you eating a good amount of vegetables everyday? If you want better results, tightening up your dietary habits will really pay off.
3) Quality Sleep
We all know that sleep is important, but just how important is it? Rather than focus on duration of sleep, I think quality of sleep has a bigger impact with regards to recharging you every day. Aim to get to bed every night at the same time and wake up at the same time. This will help your body establish a sound sleep cycle as opposed to one that is constantly changing. Also limit electronic use right before bed. Our brains need to wind down before we sleep, and shutting off these devices will allow us to do just that. Finally, make sure your room is pitch dark. Block out window light and glowing LED lights. Doing these things will definitely have a big impact on the quality of your sleep.
I’d like to provide a sample workout designed to get you stronger, build muscle, and lose body fat in the least amount of time. This type of workout will provide the most bang for your buck exercises.
A1) Deadlift variation (sumo kb, trap bar, sumo or conventional) 4×5
A2) Pushup or Bench Press variation 4×8 or 4×5
B1) Walking DB Lunge 3×10/side
B2) Chin Up 4×5
C1) Stability Ball Rollout 3×10
C2) Band Pushdown 3×12
D1) Sled Push 5×15 yard pushes
Exercise selection, nutrition, and good quality sleep are the foundation for making progress even if you’re time is limited. Take a look at my client who trains 2x a week. Here she is crushing 305lb Barbell Glute Bridges!
If you’d like to work with me in my 1-on-1 coaching program, email me at firstname.lastname@example.org