5 Tips for A Short and Effective Workout

5 Tips for A Short and Effective Workout
Getting fit doesn’t mean you need to spend countless hours in the gym each day. You want to work out, but life always gets in the way, and you never manage to squeeze a workout or two by the end of the week. Don't worry. I got you covered. In this article, you'll learn how to manage your workouts to make them as time-efficient as possible.

Will My Workouts Stay Effective?

Cutting your workouts shorter won’t kill your gains. In fact, sometimes shortening them might make them more optimized, as working out for more than 75 minutes drops your testosterone and increases cortisol.
Although some drawbacks are present, there is a ton of benefits of working out in a time-efficient manner. Your workouts will be more intense, you'll improve your cardiovascular health, and save some time!

1. Full-Body Workouts

People mistake full-body workouts as a workout split for beginners, but that couldn’t be further from the truth. Legendary bodybuilders like Arnold, Leroy Colbert, George Eiferman, and others used this split to get jacked. If it worked for them, why wouldn't it work for you? This will be your bread and butter when it comes to spending less time in the gym.
There are a few key things you need to keep in mind in order to get all of the benefits regarding time efficiency. 
First of all, exercise only 2 or 3 times per week, having at least one rest day in between your sessions. You should do one exercise per muscle group. When it comes to the reps and sets, keep the reps anywhere from 6 to 10 and the sets from 2 to 4. The rest time in between sets should stay below 3 minutes. 

2. Multi-Joint Exercises

Compound, or multi-joint exercises, are done by moving at least two joints at a time. Unlike isolation exercises, they target multiple muscle groups and offer more bang for your buck. They also allow you to use more weight than their isolation counterpart, making them more effective for gaining strength. 
The big 6 compound exercises include the pullups, bench press, squats, deadlifts, rows, and the overhead press.
For example, the bench press works your chest, triceps, and front delts, making them a great multi-joint movement. 

3. Supersets

Supersets basically mean that you’re doing two or more exercises, one after the other, with little to no rest in between them.
The most effective way of doing this is called antagonistic supersets. This method involves supersets alternating between exercises that work opposing muscle groups—for example, biceps and triceps, quads and hamstrings, chest and back, etc. 
You should rest for 30 seconds between exercises and around 2 minutes after each superset. While the more traditional way meant you didn't rest at all in between exercises, we now know that resting for 30 seconds is superior.

4. Circuit Workouts

Circuit workouts aren’t as focused as traditional workouts, but they do the trick when it comes to time efficiency.
This is a style of workout out where you cycle through numerous exercises, one after the other, primarily targeting different muscle groups, with minimal rest in between exercises. Circuits can be timed or rep-based. In the timed version, you'll do an exercise for, let's say, 30 seconds, while in the rep-based version, you'll do the exercise until you complete a certain number of reps.
The number of exercises in a circuit can vary from 4 to 10. You can rest in between circuits, or you can keep on going until you finish all of the sets. It all depends on your goals.

5. HIIT

High-Intensity Interval Training, also known as HIIT, consists of short bursts of explosive and intense exercising, where the rest times are kept to a minimum.
One of the most well-known HIIT workouts is called Tabata. A Tabata workout involves 20 seconds of really high-intensity work, followed by 10 seconds of rest. You should repeat this for 8 rounds for each exercise. 
You can alternate between exercises after each round, or you can complete 8 rounds of one and then go to the next exercise.

Conclusion

Considering all this information, what would the perfect time-efficient workout look like?
It would contain around 4 to 6 exercises, all done in a superset or circuit fashion to save time. 

1. Squats and Hamstring Curls, 3 sets of 8 reps
2. Bench Press and T-Bar Row, 3 sets of 10 reps
3. Overhead Press and Pull-ups, 3 sets of 8 reps

Rest 30 seconds in between exercises and 2 minutes in between supersets.

What Does A Healthy Breakfast Look Like?

What Does A Healthy Breakfast Look Like?
So you’ve finally decided to put in the work and get fit. Congrats! 

But now that you’re in the swing of things, you might be wondering what a healthy breakfast looks like. 

Granted, how you start your day will greatly define how you continue… But this can be tricky territory, because there are so many options and opinions out there on the best way to start your day. 

Today we’re going to take a look at some of the most common breakfast foods and see how they stack up nutritionally. 

Armed with this knowledge, you can make better choices for your own breakfast routine. Let’s go!

The Typical Breakfast

A typical breakfast for most people consists of coffee, juices, and fruits.
This meal is a great way to start the day as it provides energy and important micronutrients.
Coffee is a great source of caffeine, which helps to improve focus and concentration.
Juices are packed with vitamins and minerals, while fruits provide some quality carbohydrates.
This typical breakfast is widely recognized as “healthy” especially by people on a weight loss plan, BUT… it has one fatal flaw - It’s full of sugar and it’s not satiating!
If your breakfast only consists of fruits, juices and coffee, you will be left starving just some 60-90 minutes after the meal.
This is simply because sugar is easily digestible and has a generally low satiety index, meaning it isn’t really filling/satiating.

The Solution

Now you may ask “Why would I want to be satiated in the first place?” and that’s a good question.

But think about it - Because it helps you stop thinking about food, satiation, or the feeling of being full and satisfied after eating, is an important part of a healthy diet.
The solution to the poorly-satiating typical breakfast options, is… consumption of quality protein and fats!
Protein and fat-rich foods are more satiating than carbohydrate-rich foods, meaning that they can help you feel fuller for longer.
This is because protein and fat take longer to digest, and in addition to that, they stimulate greater production of appetite suppression hormones.

Breakfast Examples

The chemistry of protein and fat digestion goes much deeper and becomes way more complex, but really, you don’t need to know all of the science, in order to apply it!

All you need is to know that you have to include a bit more protein in your meals, and find the right food sources to do so!

So without further ado, let’s have a look at some of the best, and most nutrient-dense breakfast options.

Eggs Benedict

Eggs Benedict are a perfect option for a satiating breakfast because they are filling and taste great.
The eggs, ham, and hollandaise sauce all combine to create a delicious, satisfying and nutritious meal.
If you are looking for something tasty and satisfying to start your day, eggs benedict are a great option!

Steak, Potatoes & Avocado

When it comes to a great breakfast, the things that come to mind the least are steak and potatoes.
But these two foods are nutrient-rich and provide plenty of energy for a morning start, meaning they might actually be great breakfast options.
The steak is a good source of protein, while the potatoes are packed with carbohydrates and make the meal even more satiating.
And who can resist the creamy, delicious taste of avocado? Pack these 3 together in your breakfast and feel how you are satiated for hours to come!

Yogurt, Oats & Boiled Eggs

If you are usually having boiled oats for breakfast, you can add a twist by using yogurt, instead of hot water!

The protein from yogurt will keep you a tad bit more satiated and when you pair that with the preserved protein structure of boiled eggs, you won’t really think about food for quite some time!

Add some fruits to your oatmeal, and you’re good to go!

Final Thoughts

So, the next time you’re reaching for a breakfast that will help you lose weight and keep you feeling full and focused all morning long, don’t forget about the importance of quality protein and fats. 

Your body will thank you! Do you have a go-to healthy breakfast recipe that includes both protein and fat? 

Share it in the comments below – we’d love to give it a try!

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