You’re busy, stressed out, got kids and a husband to take care of, and a job on top of that. You don’t have much time for fitness, but at the same time, you don’t want to compromise your results.
Here are 7 ways to get better results in less time.
1. Use Multi-Joint Movements
As the name implies, multi-joint movements use multiple joints. An example would be a pushup, which uses both the elbows and shoulders. Or a squat, which uses the knees, hips and ankles. Multi-joint movements save you a lot of time because many muscles are working at the same time. Single-joint movements (like biceps curls or triceps extensions and the like) are fine, but if you’re crunched for time, they should be the first to go.
Isometrics are an all-but-forgotten method of training, yet they’re extremely effective. Simply put, you just hold a position. The most common isometric is the plank, which everyone knows, but there are isometrics for every different muscle. I would recommend isometrics that you can only do for 40-60 seconds. Those have the greatest impact on your metabolism. (MizFit note: I love me some isometric ab contractions while I work or drive!)
Sprints are tough as heck, but the upside is that they help burn fat better than long-duration cardio. Oh, and they build a nice, firm behind. Unlike long-duration cardio.
Try this: run for 60 seconds as fast as you can. Then rest until you don’t feel like throwing up anymore. Then repeat.
I should caution you though that running as fast as possible for 60 seconds is one of the toughest things you can do. It’s harder than sprinting 100 metres, but it’s also harder than running 10K.
It also has the potential to raise blood pressure, so if you have heart conditions or you’re just getting started into exercising, don’t do this one.
But if you’ve been exercising for a while and you’re healthy, including a few 60-second sprints will slim you down in a hurry. The cool thing is that you can get a brutally effective workout in 20 minutes or less.
4. Rest Less
One way to do more exercise in a shorter period of time is circuit training or supersetting. Basically, after you’ve finished an exercise for one muscle, you go right away to an exercise for a different muscle group. So let’s say you just worked your legs, you can move on straight to your shoulders. This way, when you’re doing shoulders, your legs are resting. After you’re done doing shoulders, you can go back to working your legs.
5. Measure, Measure, Measure
I believe that one of the reasons that I’ve had such great success with my clients is because I measure their results every 2 weeks. Why? Because if we don’t measure, we don’t know how well our program is working. If we measure at the 2 week mark, and we don’t see the measurements moving in the right direction, we can change our strategy instead of staying on an ineffective program.
I must emphasize that it’s important to measure the right things. Don’t just measure weight, because if you’re lifting weights, your weight by itself doesn’t tell you the full picture. Here is a blog I wrote about how to measure the right things.
6. Have a Precise Goal
Whenever I ask a new client “what is your goal?” I usually get something vague like “I want to be fit” or “I want to lose weight.” Too vague for me. If your goal is not clear, you are disorganized with your training, and you won’t really know whether you are getting closer to your goal or not, because you don’t really have anything to measure against.
A much better goal would be “I want to lose 20 pounds in the next 6 months so that I can go from a size 14 to a size 10.”
Now we have some specific metrics to work with.
7. Combine Proper Training with Targeted Nutrition and Supplementation
Exercise by itself or nutrition by itself or supplementation by itself isn’t quite as good as when you combine all three. That’s when you get a synergistic effect. So if exercise alone allows you to lose a quarter pound of fat per week, when you combine it with smart nutrition and supplementation, you can lose up to 2 pounds of fat per week. How’s that for speeding up your results?
Got any questions?
Post them in the comments section below, and I’ll be sure to answer.
You can reach Igor personally by emailing him at Igor@TorontoFitnessOnline.com