Friday, August 21, 2015

No Time? No Problem !

So you have NO time to train? I have the perfect thing for you! Fat loss doesn't take a lot of time, you can lose fat, get stronger, and get in better condition even with minimal workout time per week. You've got to commit to three key components:
First, find a window of an extra ninety minutes twice during the week.There are 10,080 minutes in a week. The two ninety-minute time periods represent only 1.8% of your total weekly minutes. Find the time to train. If you make it a priority it will happen!
Second, give 100% effort during the actual workout. Make a swift attempt to push as hard as you can when you are working out. That means, little rest, NO selfies, and have a plan BEFORE you go into the gym. A workout session in itself does not burn a significant amount of calories but the effort you put forth is the difference in how many calories you burn POST workout and beyond !
And the final and most important is DIET ! What you eat is going to affect your goals whether the goal is getting stronger or losing fat.Eat a proper balance of fat, protein, and carbohydrates. If you want to gain muscle, then create a calorie surplus. If you want to lose fat, then create a calorie deficit. Emphasize whole foods and minimized the processed stuff. Hydrate, majority of your body is 70% water.
Here are 3 workouts for you busy people needed something effective and efficient !
Workout #1
300 Mountain climbers
150 squats
Chin ups x max reps x three sets with a 1:00 rest between each set.
200 jumping jacks.
100 bent-knee sit ups. Don't anchor your feet.
Workout #2
Use a resistance where you can achieve only one-half of the target repetitions in one set, then work your way to the total rep goal.
50 dumbbell or medicine ball squat-to-overhead presses
30 burpees
100 bar or dumbbell overhead presses
150 leg presses
100 dumbbell or barbell bent-over rows
Workout #3
One time through this exercise menu. Use a :40 to 1:00 rest between each exercise. Use a resistance that makes it difficult to achieve the prescribed reps.
Low/seated row x 25 reps
Leg push (squat, leg press, or deadlift) x 20 reps
Push up x max reps
Pulldown x 15 reps
Leg push (another squat, leg press, or deadlift) x 15 reps
Overhead press x 15 reps
Upright row x 15 reps
Leg push x 10 reps
Incline press x 15 reps
Bicycle crunch x 150 reps
Romanian deadlift x 20 reps
Then, do the total body finisher. Four rounds with minimal rest between each.
Dumbbell squat x 5
Bent-over row x 5
Overhead press x 5
Push up x 5
As you can see there are MANY options! Now that I have given you NO reason to make an excuse, go in the gym and get it done ! You have one life and one body !

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