How to CRUSH it, even when you have to RUSH it!


I’m sure that many of you (myself included) are finding that you are busier and busier these days. Many days it is hard enough to get the ever growing “to do” list knocked out let alone trying to find time to get a work out in. As a result I talk to a lot of people who tell me that they get their workouts in when they have time, but many days they find themselves skipping them with a promise that they will make it up some other time. (I like to call these types of promises – “calculated lies”) Although your workout may seem like an ideal candidate for the chopping block when trying to free up some time, this strategy might actually be creating more problems. A growing body of research is finding evidence that indicates that individuals are more productive and focused, and less stressed after exercise. I know it’s counter-intuitive to think that pushing your body to the limit in the gym can actually increase your energy, but let’s be honest… we’ve all experienced that “high” after a good workout at some point. This suggests that exercise could be the “magic pill” you need to accomplish more throughout the day and that is why I wanted to provide some pointers to make sure that you are as effective and efficient as possible in the gym when time is limited.

I think the best place to start this is to bust a common myth and prevent a mistake that I observe a number of people making…when time is limited people have a tendency to head straight to the cardio equipment. Although cardio makes you feel as if you got a great workout in and it is definitely convenient (No thinking involved, put on your ipod, set it, and go), it is far less effective than resistance training. If you recall from my previous blog post “Cardio or Resistance Training?“, resistance training can produce a calorie burn that is 3x’s higher than cardio. Now don’t get me wrong, cardio is a very important part of exercise, but when time is limited and you are trying to be as efficient as possible…head to the weights.

The best strategy to use is to work large muscles first followed by smaller muscles. Large muscles include: chest, back, and legs. Small muscles are: triceps, biceps, and shoulders. Before I continue any further, I want to point out that you should have made a couple of decisions before getting into the gym:

What is your fitness goal?

Are you trying to increase strength, add size/bulk (Hypertrophy), or increase endurance? Answering this question will help identify how many reps you should be doing and the weight that you should be using. In that same blog I mentioned earlier I talked about the different “Work Zones” and defined them as follows for each category:

Strength – 6 Rep Max; Hypertrophy- 8 Rep Max; Endurance- 12 Rep Max.

Basically this means that depending on your fitness goals, you should use a weight that allows you to “max out” or not be able to do one more rep beyond the defined work zone. Clearly this weight will change depending on the exercise. Also a special note for anyone who says, “I just want to tone my muscles not add bulk”… All 3 of these strategies tone the muscle, but don’t worry too much about getting “Bulky”. Without a serious commitment and some nutritional/supplemental help, I promise you won’t start looking like Arnold anytime soon (I’ll bust this myth further in a future blog post).

What is your training strategy?

Are you doing a “Full Body” workout or are you on a particular day of split rotation? A full body is exactly what it sounds like: a workout that hits all the major muscles of the body in one workout. This is typically what most “time crunched” individuals will find themselves doing. However, if you happen to be doing a split rotation where the muscle groups are divided (split) into a strategic pairing (Chest/Triceps, Back/Biceps, Legs/Shoulders) and worked out over the course of 2-3 days then you will want to pick the exercises below that best fit into that routine.

Sample workouts:

These are some suggested exercises that you can do with equipment that will be available in most fitness centers. There are other options and variations, if you would like additional suggestions please shoot me an email.

My good friend and Body Blocks’ client Gene fitting a chest workout into his busy schedule.

Large Muscles: These muscles burn the most calories.

  • Chest (6 Sets): Flat Bench Press (3 Sets); Incline Bench Press (3 Sets)
  • Back (6 Sets): Wide-grip Pull Down (3 Sets); Reverse Grip Pull Down (3 Sets)
  • Legs (6 Sets): Squat-feet shoulder width [wide] (3 Sets); Leg Press-feet hip width [narrow] (3 Sets)

Small Muscles:

  • Tricep (4 Sets): V-Bar Push Down (2 Sets); Reverse Grip Push Down (2 Sets)
  • Bicep (4 Sets): Preacher Curl (2 Sets); Standing Straight-Bar Curl (2 Sets)
  • Shoulder: Dumbbell Side Lateral Raise (2 Sets); Bent Over Lateral Raise (2 Sets)

These exercises can also be done using a superset(A large muscle exercise paired with a small muscle exercise) for further efficiency.

Clearly time will play a part in what you are able to accomplish, but if you have a plan and you’re focused you can accomplish a great workout in 30 minutes and get on with your day. For other good time efficient workouts please read my blog “Conventional Training vs. MC²” and stay tuned for my upcoming blog about the calorie scorching 360 MC workout that is quickly becoming popular at Body Blocks.

As always I look forward to your feedback and hope that this has helped convince you that playing hooky from your workouts is not a good idea. Get in, get it done, and reap the rewards. Remember excuses are nothing more that calculated lies that we tell to ourselves.

Stay healthy,

Bob


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2 thoughts on “How to CRUSH it, even when you have to RUSH it!

  1. Great insight! I’ve recently gotten back into going to the gym and of course eating better. I’ve dropped 15 pounds, and I want to loose about another 5-10. So my question is this. What form of training is going to get me to my goals quickest? Strength, Hypertrophy, or Endurance? Great blog by the way! Hitting the Follow button now!

  2. @masterd78 first of all thanks for reading and also for your kind words. As far as your question goes, it’s a little more complicated than simply picking one of these 3 options if your goal is weight loss. Any of these 3 options can be used to help you accomplish that goal. Your question really comes down to the combination of diet and exercise. I would suggest that you read my blog called “You Must Eat to Lose Weight( http://fitnessdefined.wordpress.com/2012/02/09/you-must-eat-to-lose-weight/)” where I discuss Basil Metabolic Rate (BMR) and how lean muscle mass fits into the equation. Explained simply, your BMR is the foundation on which you must design and build your fitness and nutritional plans. Therefore once you know your BMR you can design a nutritional plan combined with whichever of the 3 workout styles best suits your needs (Be sure to read the referenced blog to understand how to adjust caloric intake relative to your workouts). However, as I mentioned in that blog it is important to remember that as you add lean muscle mass, your BMR goes up and therefore you must constantly monitor and adjust your plan to accommodate your body as it changes. At Body Blocks we use the InBody520 to measure BMR, however there are other instruments that are able to provide you with that information as well. You will also benefit from adding some workouts into your regiment that include compound movements like the MC² style workout that I described in a previous blog. This workout produces higher calorie burns and is a great way to change up the monotony of routine conventional workouts.

    At the end of the day I think the recipe for successfully achieving fitness goals is to: be AWARE (of how your body functions and what it requires to achieve your goals), be ACCOUNTABLE (for providing it the exercise and nutrition that it requires), and you will be SUCCESSFUL.

    AWARENESS + ACCOUNTABILITY = SUCCESS

    I hope this helps and again thank you for reading.

    Bob

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