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Speed Up Your Workout in 5 Easy Steps
I got an opportunity to meet up with a friend and his buddy who were both visiting from out of town. After catching up, our conversation steered towards fitness. Of course, Right? His buddy mentioned how he loved working out and that he and his girlfriend went to the gym 6 days a week for up to 2 hours each day.
“We lift weights for an hour than do cardio for an hour, its awesome!”
I let out an evil laugh in my head, smiled and said,
“Yeah that’s awesome “Bro”!” (Insert My sarcastic smirk here)
The look on my face was priceless as I calculated the total time that he and his girlfriend spent at the gym. 2 hours a day, 6 days a week, 12 hours a week in the gym and he definitely didn’t look like he spent half a day in the gym.
My point here is not to talk bad about him, if your reading this, I am sincerely sorry if I have offended you but you have to admit, it’s funny. HAHAHA! But I want to help you. You can get the same results in 3-4 hours a week and don’t worry I’m going to tell you and everyone else how you can achieve this. Much love for you man and next time you are in town, I would love to have you in for a training session!
1. Shorten Your Rest Periods
I had never really been conscious of my rest times when I used to train. My next set would start whenever I thought my body was capable which would often be way too long. Does this sound familiar to you? After training with more strict rest periods, my body changed and adapted quickly.
Try to keep your rest periods at a maximum of 90 sec and a minimum of 15 seconds. Slowly lower your rest time as you get better at the given exercise.
2. Lower Reps
There is a common myth in training that more is better and that you need to do 8 reps for every single set. Don’t get brainwashed by this preconceived notion. You should be changing up your rep counts every 3-4 weeks to ensure continual adaptation.
To shorten your work out, lower your reps for each exercise and add another set. Instead of 3 sets of 8 reps try 4 sets of 5 reps with increased weight. The heavier weight will stimulate more lean muscle growth and really make your muscles burn.
3. Increase Your Cardio Intensity
Don's spend another hour and a half on a cardio machine! Switch it up to higher intensity intervals which will instantly cut your time down in half. Go hard for 1 minute and then at a lower intensity for 30 seconds. Repeat this pattern changing intensity and for a 2:1 work rest ratio for time.
Also with an improvement in weather around your area, try getting outside and running sprint intervals. Allow enough rest time so that each sprint is a 100 percent effort.
4. Shut Up and Train
If you engage in a conversation for even a minimum of 30 seconds after each set and you perform an average of 3 sets per exercise, 8 exercises per workout. You are yapping for 12 min. If you train for 30 min that’s half of your workout or another 12 min tagged onto your session.
Try running sprints for 12 min instead of talking and I bet you see better results. Just a thought!
5. Start Combining Exercises
I can still walk into a big corporate gym and find people working out for 2 hours because they are doing one exercise at a time. If your goal is to gain lean muscle or even fat loss, coupling exercises is a great way to start.
Try doing 2,3, or even 4 exercises back to back with 5-15 seconds of rest in between each exercise. You will find that it is more metabolically demanding and that it fully fatigues your muscles. For increased muscles growth try coupling exercises that work the same muscle group.
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