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?
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
Back and biceps work-out. Since the chest and triceps muscles have already been rested long enough, most people tend to work their back and biceps after their rest day.
» Warm up on rowing machine or treadmill for 15 minutes.
» Followed by oblique workouts (at least 2-3 workouts)
» Bent Over Rows (3 x 10-12)
» Pull-Ups (Overhand Grip 3 x 10)
» Barbell Curls (3 x 10)
» Deadlifts (3 x 10)
» Dumbbell Curls (3 x 10 for each arm)
» Dumbbell Rows (3 x 12 for each arm)
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).
Focus on the quality and speed of exercise rather than quantity. If your repetitions start to slow down, terminate the set. Warm up with this simple pull-up routine.
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.
Performing low-intensity bodyweight exercises can be an effective way to build strength while also raising the heart rate. Best part about cardio is an great cardio workout can be done in gym (or living room!) Check how!
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.
Training heavy will never go out of style, but when it comes to arms weight bench is ultimate choice. Any good routine should include heavy and lighter work to target more total muscle fibers.
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.