So many people nowadays have really little time for exercise, but that doesn’t mean they don’t have it at all. In fact, it does not matter whether you want to lose weight, build muscle, maintain a better physical fitness, or just above-simply being fit. So how do you get time for optimal training?
Chest and triceps work-out. Finding it difficult to figure out a good type of work out schedule for yourself? Start with chest and triceps. A normal schedule would appear like this:
»Warm up on treadmill or any cardio machine for about 15 minutes
» Followed by lower ab workouts (at least 3-5 workouts)
» Flat Bench Press (3 x 10-12)
» Seated 1-arm Dumbbell Extensions (3 x 10 with both arms)
» Incline Bench Press (3 x 10)
» Lying Barbell Extensions (3 x 10-12)
» Decline Bench Press (3 x 10)
» Seated 2-arm Dumbbell Extensions (3 x 10)
» Warm down on treadmill or any cardio machine for 15-20 minutes.
Want to lose weight, build muscle
Do you believe that you need a lot of time to spend in a gym or have to practice every day. No, results can be achieved with very little training, and since it’s exercise, the minimum time for training everyone can find.
You should schedule your training 2-3 times a week, lasting no longer than an hour, and not shorter than 20 minutes. It will be sufficient for the maintenance of good looks and a healthy body. However, it should be said that for the more significant results you need to practice more.
Workout larger muscle groups: legs, back, chest, shoulders
Follow these guidelines when planning training in order to achieve the best possible results, despite the fact that you have a limited time:
You must activate all the muscles in the body. Apply “Full body” program, in every training session. It is possible to extend to more exercises to work for the larger muscle groups (legs, back, chest, shoulders), and a smaller number of exercises for the smaller muscles (the muscles of the arm, the abdominal muscles, calves).
Fitness shoes allow you to push through the rod much easier, which will allow you to produce more force during a exercise. When you work out, especially during leg exercises you have to feel sturdier during heavy squats, deadlifts...
Complex exercises and Isolation exercises
Complex exercises, depending on how much time you have, almost all the exercises that you are doing should be complex. Those that activate at the same time several muscle groups.
Isolation exercises are one that activate only one muscle group, targeted muscle you are working according to your strength.
Smarter ways to do cardio. Your cardio training should be approached with the same details as a well-balanced weight training program. Check out these 7 ways to get the most out of your cardio training.
HIIT cardio for consumption of calories
HIIT cardio. Even though you may have thought to be cardio activities like running, cycling, rowing and etc only work over a longer duration, the activity can be performed in a short period of time. So intense intervals (HIIT training) will even better address weight loss.
Such workout does not last longer than 20 minutes, and results in an extremely large consumption of calories.
If you want an easy to use watch to monitor your running progress, the Heart Rate Monitor might be the perfect gift for you or that special runner in your life.
Supersets: two exercises in pairs
Supersets method represents the performance of the two exercises in pairs, so that after a series of one exercise you immediately perform a series of other exercises without a break in between.
You can pair your exercises for the same muscle group, but also exercise different muscles. This method raises the intensity of training, and saves time.
Circuit training takes only a little time. Circular performance exercises are the series of exercises that are performed one after another (with or without a break between series), so that the circle is repeated few times.
The entire training can be one round of exercises, or training may consist of several separate circuits.