"Determine that the thing can and shall be done, and then we shall find the way."
-- Abraham Lincoln
A lot of people think they need to work out two hours per day to get lean and healthy. We put so much pressure on ourselves that failure is inevitable.
I have always contended that a workout should fit into your lifestyle and that the number of days and time spent working out should be realistic.
Consistency and shorter duration workouts is the key to this game.
That being said, I've constructed some helpful tips to make your workouts shorter, but just as effective as one longer bout. Your goal is to create a minimal fitness plan for success. All you need is a few days per week and sessions lasting approximately 30 minutes.
It's time to stop fighting zippers and buttons! Start your new healthy lifestyle today! Customize your plan to eat the foods you love and add fitness in now or later (your choice!). It's your life, do things your way and see how you can lose 10 lbs in just 5 weeks!
Short duration workouts not only are time effective, but also produce a positive hormonal state. Many studies conclude that long workouts produce a hormone called cortisol. Cortisol is a stress hormone that strips muscle and places high levels of stress on the body, thereby creating an unhealthy state.
Here are some tips to get you started:
Perform circuit training -- Circuit training is simply performing one exercise for each muscle group without rest. For example, one would do a chest exercise for 12 reps, followed by back, shoulders, biceps, triceps, legs, calves and abs. Rest for 60 seconds and repeat for two to three more cycles or until you reach the 20-30 minute time limit. It's a great way to burn fat and limit workout time.
Design a split routine -- You don't necessarily need to work every major muscle group in each workout. One day, work only your upper body for 20 minutes and then finish with 10 minutes of cardio. The next workout, do lower body and finish with 10-15 minutes of cardio.
Perform weights and cardio on separate days -- One day focus only on cardio for 20-30 minutes, the next day weight train for 20-30 minutes. A few days later, yoga or Pilates for 30 minutes. It's an excellent way to balance your routine and stay invigorated.
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