Step 1 : Train efficiently

           

Strength training is a very efficient type of exercise, giving you many benefits with a small amount of exercise. Unless you are a competitive bodybuilder or powerlifter, you can still get the same benefits by reducing the number of sets per exercise in your workout from 3 to 1-2. That will help you maintain muscle and strength while significantly reducing your training time.

 

Interval training is another economical form of exercise. Rather than following up your strength training with 45 minutes on the treadmill, you can get the same (or better!) fat burning results from a much shorter period (20 minutes) of interval training.

 

 

Step 2 :Cut the junk

 

Men's Fitness Training Adviser Alwyn Cosgrove suggests that we ask ourselves, "Will this help me or not? Is this a positive step or not?" So unless you can justify doing 3 exercises for triceps, then cut the junk from your workout and focus on efficient exercises only.

 

 

Step 3 : Warm-up as a workout

 

You don't need to spend 10 minutes on the treadmill before you strength train. Instead, you need to prepare specifically for what you are about to do. If your walk to the gym is more than a couple of minutes, you can go right into specific warm-up sets for your strength training exercises.

 

 

Step 4 : Whole body vs. split routines

 

Don't be a slave to the bodybuilder magazine plans that have you doing chest and arms on Mondays. This eliminates any excuse to skip workouts when you deviate from your weekly schedule. Plan your holiday workouts to train either your entire body in one session or alternate between upper body and lower body workouts.

 

 

Step 5 : Train your abs with every exercise

 

The 15 minutes of sit-ups you do each day is a waste of time and is damaging to your lower back. Instead of wasting away on the floor, approach every exercise as an abdominal exercise. Brace your abs (like someone was about to punch you in the stomach) and never let your low back 'round'. This body posture is especially important for exercises such as the abdominal plank, squats, push-ups, and all standing exercises.

 

 

Step 6 : Plan your workouts

 

Don't go into the gym without a clue and end up on the cardio machine for an hour because you didn't know where to start.

 

In my workout system, each workout follows an efficient and effective template to get in and out of the gym in under an hour. You can also choose to do a weights-only or intervals-only workout, therefore cutting even more time off of your trip to the gym.

 

Turbulence Training Template

 

5 minutes - 2 warm-up sets for several key weight training exercises

15 minutes - Weights

20 minutes - Intervals

5 minutes - Stretch (tight muscles only)

 

 Craig Ballantyne CSCS MSc

 

Check out more from Craig and Turbulence Training.