Tag Archives: time
Do you linger in the gym longer than you perhaps should?
How much time do you waste faffing about in the gym?
What ever the answers here are two little gems to help you focus, improve your productivity and perhaps start making progress once again.
1 – Set up a timer for 20-45min, start it the second you step foot in the gym and you will leave once it hits zero.
2 – Pick one or two lifts, sets/reps/load are at your discretion.
Try these pairs:
– Not 100% set in stone, manipulate the pairs with each other as you see fit.
Working to a time limit in a super set fashion will keep you from dillydallying and might even shift your gears enough to get you closer to your goals.
This is highly focused on the principle of escalating density in your training so get in, get focused and get results.
The average persons training is rife with program hopping and constant change, is it any wonder people don’t get the results they desire? No, it’s pretty obvious when you look at it.
You may have read about people that change their workouts every 2 weeks but this is often minor tweaks, not to mention these people are often a lot higher up the ladder and closer to their potential genetic limit which requires a more, shall we say, artistic approach to programming.
When it comes to the large majority of people training they would do well to stay on a program for 3months minimum, ideally longer. There would be subtle tweaks in volume/intensity and some accessory work variations but the bulk of the program would stay the same, with good reason too.
Results are bread from consistency.
I can understand that people want the most optimal program for them that will achieve their goals in record time. It’s human nature to want instant gratification, especially since the world we now live in promises you everything at the snap of your fingers, sadly endeavours such as fat loss or lean muscle gain don’t work that way. Until we find a way to break the genetic code down even more you will need to dig deep and prepare for the long haul.
Do you want to know the program you could stay on for this minimum length of time and get results?
Okay, I will tell you.
It’s the program you’re currently doing. Be it optimal or not, you will get some form or results if you stick with it for an extended period of time, provided you’ve got sensible nutrition that aligns with your goal that is.
Before you throw out your current program in search of the shiny new, fancily named one you read about on the internet, give yours a chance.
Time is the only thing we have, but more often than not it is filled with tedious tasks such as work, family gatherings and sitting in traffic while the light is green because the learner in front of you has stalled.
Not having enough time also effects trying to eat the ‘right’ foods, nay, eat enough food to avoid crashing and heading straight for the coffee and pro plus can also be a challenge for some. Nutrition is clearly just too large a subject to ever be understood for such a busy person.
All of these can get in the way of achieving a rock solid physique, or can they?
In our world of limited time a simple guide is called for to help those who only have perhaps 2 days per week to train…This is that guide.
I will give you some tips and tricks to help you achieve not only a good physique but also strength and fitness too.
In this 4 part mini series I shall cover the following:
– Programming – Based on 2 Days Per Week
– Recovery Nutriton
– Progress Tracking
Now you know what to expect, lets get your nutrition requirements sorted.
To get your total calories I would suggest multiplying your weight in lbs by 11 & 13 for fat loss and 17-19 for muscle gain.
*For the purpose of this example I have used 17-19, but I would advise you to use 11-13 when working out your needs.
Now we need to get your basic macro nutrients sorted.
The easiest way to find out how much fat you will need in your diet is to take your weight in lbs (Optimally your lean weight – if you know it.) and multiply that number by 0.3-0.6 to give you the amount in grams you will need per day. Multiply by 9 to find out how many calories this is.
I would say to start on the lower number (0.3). The you can workout your required protein by taking your weight (Again ideally lean.) by 0.8-1.2 depending on your activity level. This will give you your grams of protein needed, them multiply this by 4 to get the calories.
Add those two numbers together and then subtract that number from your total required calories for your specific goal. This will give you what calories you need in terms of carbs, then divide that number by 4 for the grams required.
With the amount of carbs your require in grams multiply that by 10 & 15% to get your fibre intake – this is included in your crabs, not added on top.
Weight – 175lbs x 19 = 3325 calories
Fat – 175 x 0.3 = 52.5g = 472.5 calories
Protein – 175 x 1.2 = 210g = 840 calories
Carbs – 3325 – 472.5 – 840 = 2012.5/4 = 503g
Fibre – 503 x 0.15 & 0.10 = 75g & 50g
So you will have the following:
Protein – 210g
Carbohydrates – 500g
Fat – 52.5g
Fibre – 50-75g
I would also suggest having 1 litre of water per 25kg of total bodyweight. Add in 1 exert litre for each hour of exercise on your chosen workout days too.
If you happen to like a cheeky drink after work to help wind down then you can use this to help you factor the calories from your chosen beverage.
There is 7 calories per 1 gram of alcohol (Just for your information.) but this isn’t really too relevant for the following. Count your alcohol towards your overall carb content (People we often speak to have carbs left over), simply because it’s easier to accept for this way.
To count your alcohol towards your carbs all you need do is take the number of calories in your chosen beverage and divide it by 4. (If you want to count it towards fat divide the calories in the alcohol by 9.)
If this doesn’t make sense so far please bear with us and keep reading.
Here is an example:
An average pint can have 300 calories per pint.
Divide this by 4 = 75. This can be counted as 75g of carbs.
There you have it. You have successfully accounted for alcohol, but be aware you should not actively try and get smashed just because you can count it in to your macros. There is nothing wrong with a little alcohol, just don’t over do it.
Now you have the guidelines to follow I would suggest downloading an app to help your track how well you’re doing form day to day. You can use a book if that suits you, but apps are easier.
*Try to have 80% of your calories coming from whole foods and 20% from what ever indulgences you desire.
There you have it, the first part of the guide all you busy people need to achieve results like never before.