What should you do on Sundays now that Football season is over?
Need to get more consistent with your strength training program? Here are some tips..
Have you seen the articles that say all you need is 3 workouts per week for 30 minutes each session?
Is this just a bunch of bull?
In my experience with clients, if a guy hasn't worked out in awhile 3 days per week for a half hour each will be plenty.
If you are starting up at the gym after a long break or if you've never trained vigorously in your life, then 3 days will be plenty.
On the other days you need to do some walking. Yes, walking. Outside, inside, at the mall. I don't care. Just get in a walk every day. Ideally you will walk an hour every day, even on days you train with weights.
But I get it. You don't have time as it is. How are you supposed to do something physical every single day?
You start small. 20 minute walks. 30 minute workouts.
Find a way.
How does anyone do it?
You make it a priority. It should be anyway.
Once you establish this healthy habit for a few months you are ready to take it up a notch. You will no longer be sore from workouts (not AS sore at least) and you have already 'made time' for your health and fitness. Now it's time to take it up a notch.
Shoot for an hour of physical activity every day.
This could be weights or cardio. But just messing around in the yard does not count. This is your time. Where you are working on improving yourself. An hour a day. You can dedicate this time to your most important asset- your health.
Start small. 30 minutes. Even 15.. but eventually you will need to do more. Embrace it.
Now get started. Go for a walk today.
Back when I was working 2 jobs and 'finding time' was very difficult this is one quick workout I would do.
When? On my lunch break.
How long did it take? 15-30 minutes.
What equipment is needed? None.
Who is this for? Anyone who works in an office type job where you get an hour, or even half hour lunch break. And you have access to some stairs. So technically no equipment but having stairs will help.
Yes, you can find a way if you don't have stairs, so don't ask.
First I would climb the stairs. Our building had 5 floors. I went from the bottom to the top. Then down to the bottom. That was 1.
I did anywhere from 5-10 of these. When I first started this I did maybe 3-4. Just walking stairs can be challenging when you aren't accustomed to it.
After that I was good and warmed up and I did some bodyweight work.
Usually I did pushups, squats and some form of plank or bird dog. Anywhere from 3-10 rounds performed.
Change up the reps, the speed, pause and contract. Mix it up.
The no time excuse is just that, an excuse. You have a break at work. You have 15-30 minutes to do something physical.
Just get it done.
If you want more ideas feel free to email me and I'll help you out.
One more thing before I go.
This little workout may not seem like much. It may seem insignificant. Like what's the point?
If you can't get into a fancy gym, how effective can the workout be?
It's effective, trust me.
And even more than that, it's the little things you do consistently that will add up over time.
Every 15 minutes you do a workout is going to add up over the week and the month. Every one counts.
Don't overlook the simple, minimalist workouts. They can be very important, especially when you're a busy dude and you can't get to a gym or find hours to work out.