You absolutely do not want to spend long hours at the gym to look good, but strong fitter, want to grill, and. It is possible that you're not getting the most out of your workout you time.
It's a super-effective workout in 30 minutes you can get, and just a few workouts a week of what, if most of your workouts.
Disclaimer: First of all, I'm not a certified trainer. I've read elsewhere that these tips work well for me. Second, in any new workout plan that you should get a doctor's approval. This plan is especially intense, so if you have a heart condition or other conditions that could be affected by heavy exercise, you definitely try it until you've gotten checked out by a doctor should refrain from.
Even if you've checked out, or even if you do not bother to do so, it is still important to start an exercise program slowly until your body has a chance to adjust, or you will face Burnout or injury.
Do not dive into this program - it has already been done, but to see better results, faster, and is designed for those who want to spend less time doing it. Here's how to do it.
1. limited to 30-40 minutes of your workouts.
However, some people who really want to get a lot out of their workouts tend to spend a lot of time at the gym, the fact that 30 or 40 minutes later, the benefits are not as great. To go that long, you have to lower the intensity of the workout you want, and that means you're spending too much time working out. It's time to work at a high intensity for a short amount of good.
2. High intensity of his workouts.
If you're just starting with exercise, then it is best to slow. If you're running or cycling, for example, at least one month before your endurance you build into something more intense. A rate where you can talk without being out of breath easily going to mean. However, once the patient base, enhanced functionality that you step up the intensity of the workout.
3. protein.
Many people are not getting enough protein to rebuild muscles do not pay attention to them. If you do not, for example, both cardio and strength of the muscle protein needed for building your workout you are going to get very little out of the workouts. I whey or soy protein shakes are recommended.
4. Water.
Throughout the day, be sure to hydrate. It takes a couple of hours for your body to absorb water, so you can not just drink right before exercise. Make it a habit to drink water regularly throughout the day.
5. sugar.
Although the low-carb craze might say otherwise, carbs our body's main source of fuel. What you need for intense workouts, then you will need carbs, or you will not have enough power. You can not shake, carbs Be sure to include - or a banana low fiber / high-glycemic carbohydrates you need for a great source of exercise.
6. Shake before and after you workout.
It's just a protein before your workout / carb shake and then pick the best. If you take it before your workout during training increases the flow of amino acids to your muscles, giving them the building blocks they need. After you workout, shake stimulates muscle growth. You can also workout 60-90 minutes after a small protein / carb meal to take - a meal replacement bar will work fine.
7. Slow lift.
Many people contract their muscles slowly and then more rapidly released. But if you slowly lift both sides, is to maximize each step. Lift and count less than 5 seconds in each direction.
8. serious weight.
When you start, so you can focus on good form, starting with the low weight. But once you've gotten your form down, it is still the best form of keeping the heaviest weight you can lift in the lift. Do not sacrifice form for heavy weights - that is ineffective. But the heavy weight with good form, you can give good results in less amount of time. Heavy weight is not just for those who want to bulk up - that's a common misconception.
9. A set of failure.
Instead of doing 2-3 sets, like many people, you have only one function, working with heavy weights, to maximize the correct form until you can not keep her. "Failure" does not mean that you are lifting a few times in the past with wobbly or inefficient form should be withdrawn.
10. Compound exercises.
Such as bicep curls with exercise instead of isolating your muscles, you have more than one muscle group at a time that when you exercise by doing a workout you can increase spending. With just a few exercises, you can get a full body workout you. Another advantage is that they are working together in the real world is not your muscles, rather than alone. Some great compound exercises squats, deadlifts, good mornings, lunges, pushups, bench presses, military presses, rows, pullups, dips, and more included.
11. Withdrawal Balance.
Exercise instead of sitting down or something where you're holding on to, or is otherwise stable, standing up to it, or one foot, or on a Swiss exercise ball is more effective. This type of exercise during the lifting, which brings into play your core muscles to balance yourself forced to. This gives you a stronger overall body and over time you can lift.
12. Pick a cardio exercise you enjoy.
It's no fun if you hate exercise. And you do not have to maintain it for very long. Choose something that's fun - running, walking, swimming, biking, hiking, rowing, stairmaster, etc. being used to exercise when you're in the early stages, then a blast and you'll start looking forward to it.
13. It's a mess.
Do not stick to the same workout routine for too long, or the stress level in your body will adjust and you will not be getting an effective workout you. For strength training, change your routine every few weeks. For cardio, it's cross train rather than, say, the best time to run.
14 good form.
Especially strength training, and for swimming, form is very important, but it is important for other types of exercise. You're strength training, start with the light weight, so you can work on your form. It's an experienced spotter or trainer who for the first month or so to help you know the best form is good. Never sacrifice form for heavy weights. For swimming, you need a coach to teach you to be formed.
15. Circuit.
A mistake many people make is to set the same exercise without rest between sets. This does not allow your muscles to recover and it's a waste of your workout. But instead, doing a set, resting, and then you're in the second set, it is a circuit of multiple exercise more effective on the move, so you do not rest between exercises for each muscle group, but not the rest. This is when you do your strength training will give you a good cardio workout.
Are you planning an ideal workout
When you take into account all of these tips, the ideal plan of high intensity cardio with high-intensity strength training 2-3 days, 2-3 days will alternate. Exercise 4 days you could get by if you do high intensity.
30-40 minutes of high-intensity strength training, circuit training, a rest or no rest between exercises in a circuit, and a little more than you do in the rest of the circuit. Such as short circuits, deadlift, pullups, good morning, etc. should work out your entire body, using compound exercises, and can stand or using a Swiss ball so that you are working out your core. Heavy weight, one set for each exercise should be used, they slowly (5 seconds, 5 seconds down), and fatigue, making sure there is a better form of each exercise.
And then before you workout a protein / carb protein shake and a small meal 60-90 minutes of workout you / carbs you. Water is also important for both types of workouts.
High intensity cardio would be something you enjoy doing. Are you a low rate of heart rests where you can not talk, so, do interval training. On some workouts, you would incorporate hills.
Remember, these people are just starting to do high-intensity workouts. High intensity cardio work before you build up a tolerance to the base, and with the weight of lighter weight, better forms should be emphasized.
