Crunched On Time? Try These Highly Effective, Fat Burning, Muscle Building Techniques
You are trying to lose weight, trying to gain muscle, and you have a limited amount of time each day. You don’t have an hour to spend in the gym each day. Well, let me help you out.
Here are 3 tips to increase the efficiency of your workout.
1) Supersets. You are going to curse the day that you found out about supersets. Let me explain how supersets work. You will perform one exercise such as the squat, and then immediately perform another leg exercise such as the leg extension back to back with no rest. Written down it may look something like this:
- A1-Barbell Squats 4×6
- A2-Leg Extensions-4×8 (1 min rest)
- B1-Stiff Leg Deadlift-3×8
- B2-Lunges-3×8 (1 min rest)
- C1-Standing Calf Raises-2×15
- C2-Seated Calf Raises-2×15 (1 min rest)
- D1-Rope Crunch-3×15
- D2-Decline Crunch 3xmax (1 min rest)
What you will do is perform A1, and immediately go to A2 with no rest. After completing A2, you will rest for about a minute, and then go back to A1, and repeat the prescribed number of times. After completing your first set the proper amount of times, you move onto B1/B2, etc. This is an extremely effective way to speed up your workout and burn more calories. Trust me if you do a workout like this correctly, you will be getting a very good workout that is actually burning more calories than running on the treadmill, and you will be building muscle. It’s a win-win.
2) Alternating Sets. An alternating set is where you perform back to back exercises like the supersets, but in this case, you are working the opposite muscles. So, while your chest rests, your back works, or while your biceps work, your triceps rest. Here is an example:
- A1-Bench Press-4×6
- A2-Bent Over Row-4×6
- B1-Dumbbell Fly-3×12
- B2-1 Arm Dumbbell Row-3×8
- C1-Barbell Curl-4×6
See the point? Your opposite body part is resting while working your current body part. It is very effective at building muscle and burning calories while cutting your workout time nearly in half.
3) Circuits. I talked about circuits in a recent post you can find here. So I won’t go into it too much, but it is basically performing one exercise for each body part with no rest. Once you complete the circuit, you take a rest for a minute or two and then start over again. The sample circuit routine I provide below is meant to be done anywhere. You don’t need a gym for it. I also incorporated repeating exercises for some of the more effective, compound exercises. A sample circuit routine would be:
- Light warm-up to begin with, walking, a little stretching, etc.
- Step-ups. 15-20 for each leg. You will want to do them quite quickly. Quicker than the video.
- Standing Arnold Dumbbell Press. 8-10 reps.
- Step-ups. 15-20 for each leg, quickly.
- Dumbbell Curl. 8-10 reps
- Dumbbell Lunges-10 each leg
- Step ups. 15-20 each leg
- Push Ups-15-20 (these can be modified by being on your knees)
- Dumbbell Lunges-10 each leg
- Crunches. 15-20 reps
- Dumbbell Squats. 10-12 reps
- Dumbbell Row. 8-10 reps
- Rest 2 minutes & Repeat 1-3 times
In closing, I want to make sure you understand that you don’t need to use the treadmill to get a workout. That is what so many people do. I would imagine partly is because it is a safe workout. They are intimidated by weights, but not by the treadmill. Don’t waste your life away on the treadmill. How many people do you see that come in and put in their time on the treadmill and never lift a weight? What exactly is the purpose of that? Did you know that a single set of weight training can burn as many calories as running at a six minute mile pace for the same amount of time? So, not only does weight training burn calories at a comparable weight, but it is also transforming your body as well! What do you think will happen if you just do cardio and don’t lift weights? Well, let me tell you. Assuming you are in a calorie deficit, what is going to happen is that you will lose weight. Some fat, some muscle, and you will keep the same basic shape you have now, just a smaller version of it. Is that what you want? OR do you want to transform your body? To build muscle, to look better, to feel better, to be stronger? What do you want?