Only 90-135 minutes per week?
Q-What if I only have around 2 or 3 hours per week for the gym? Can I get results? What should I focus on?
A- yes! You can get amazing results with 2-3 hours per week. It relies on your starting place and your ambitions.
If you are currently doing nothing, then going to 2 hours per week is enough to see benefits. It’s enough to change your life.
I hate when I hear people say they plan to wait until they have time to get started. You will always be busy. Life will always get in the way. With the time you have, make the most of it.
If you go from no workouts over the past few months to once or twice a week, that is HUGE! Gain some traction and continue to expand it.
Shorter workouts vs longer workouts?
If you have around 90 to 135 minutes per week stick to shorter, more frequent workouts. Especially if you are getting back into the swing of things. Between two and four shorter workouts is better than one or two longer workouts.
Do not be afraid to break it up even more. Studies are showing the benefits of very short workouts of around 10 to 20 minutes.
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Best exercises if you are short on time?
Focus on strength training with compound movements. These are functional movements that work a lot of muscles at one time. Think squats, pushups or standing push-ups, rows, deadlift variations, and functional core exercises.
I like to do these exercises in a superset or circuit based on the type of strength you are trying to build. Doing both can help you develop different forms of strength. This also helps you get cardiovascular benefits from strength training.
No need to try to isolate your smaller muscle groups when you are short on time. Choose the correct exercises that are already working those muscles.
These bodybuilding or powerlifting workouts are NOT a great fit for the general population getting started. No need for body part splits. Stick to full-body functional workouts for better results.
What should I do outside of the gym?
Go for frequent walks! Sounds boring, but it is powerful. Low-impact cardio that anyone can do anywhere.
Find cardio and activities that YOU can do long-term! Just stay active! You do not have to be a runner to get results! Yes, it can be great for some. But most people who try to run end up with lots of injuries.
Have a short mobility and flexibility routine that you can do anywhere. Even 5 to 10 minutes goes a long way! We can help with this! We also can show you how to use the foam roller which will make a big difference.
Need help setting up a short routine you can do anywhere?
If you have any questions, reply to this email or set up a free consultation today! Text 757 589 7028