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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I’m Back…

Hello readers,

I want to apologize for my absence from blogging for the past couple of months.  I promise that I have been hard at work during this time and I am excited to share some of the things that I’ve been working on with you.

One project that I’ve been able to kick off that I am extremely excited about is the implementation of a Body Blocks’ designed fitness and sports performance curriculum within the Buffalo Public Schools. This program will begin this fall in 4 schools (Riverside, South Park, City Honors, and Emerson) and will expand to the remaining 12 high schools within the school year. The program will  be incorporated as part of the current physical education curriculum and allow us to not only educate the students but also the faculty within these schools.  This sets the groundwork for a sustainable long-term model rather than a short-term fix. We are confident that this program will not only serve as a major contributing factor towards developing a culture that produces fitter and healthier students, but also that leads to increased academic performance and fewer sports-related injuries; ultimately making our schools and our students more competitive in multiple arenas.

Another announcement that I am pleased to make is that I have recently learned that I have been named as one of Business First’s 2012 Healthcare 50, which recognizes me as “one of the top 50 extraordinary professionals in the medical field in Western New York.”  I am extremely honored to be recognized on this list and in the company of the other great individuals who were also named, all of whom are committed to making Western New York a healthier community.  This recognition came on the heals of another recognition that I received from the National Strength and Conditioning Association (NSCA).  I have been honored with the designation of a Registered Strength and Conditioning Coach Emeritus (RSCC,*E) which is the highest certification attainable through this organization. The NSCA only gives this title to individuals who have accumulated 20 or more years (WOW, time flies when you’re doing what you love!) as a trusted expert in their field and recognizes their area of expertise as separate and distinct from the medical, dietetic, athletic training, and sport coaching fields.  This certification is significant not only because I get to add some more cryptic letters after my name, but more importantly because it secures my status as an industry expert and trusted source of information even after I retire (whatever that word means).

I have just returned from the IHRSA (International Health, Racquet & Sportsclub Association) Annual Convention in Los Angeles, CA.  This event is the focal point of the fitness community every year and serves as the launching point for new breakthroughs in exercise techniques and equipment.  My week was jam packed with seminars and meetings with some pretty amazing people within the industry.  Anyone who has ever taken a trip and had people waiting for their return knows all too well that one of the first questions that you often get is, “what did you bring me?”  Confident that my staff of trainers and clients at Body Blocks would have the same question for me, I knew that I had to bring them back something that they would appreciate and “remember” and a T-Shirt just wasn’t going to cut it!  So my choice…

Meet the Step360 Pro

This piece of equipment may seem innocent enough, but after one 360MC session, even my most conditioned trainers were feeling the burn.  I’ll save the details and the science of the equipment and the workout for a future post, but suffice it to say that after that workout nobody was asking what else I may have brought them. [insert maniacal laugh here]

In addition to that, I have a lot of other exciting things that I am working on that hopefully I will be able to share with you soon.  In the mean time, I am pleased to return you to your regularly scheduled blog posts. As always thanks for reading and feel free to get in touch with me at fitnessdefined@bodyblocksfitness.com

Stay Healthy,

Bob