How To Spend Minimum Time In The Gym But Better Results ?

How do you spend the minimum amount of time in the gym and still get maximum results? 

This may seem like a backwards question, but the reality is that for most of us our lives do not revolve around training and the gym. 

My goal as a coach is to make the time our clients spend away from their family and career as high impact as possible for maximum return!

And being blunt, a large percentage of the population are totally wasting their time in the gym anyway.

Should exercise be something every human does or pays attention to? In my opinion "yes", but that does mean it should be all consuming.

It really comes down to what your goal is.

If you just want to be lean, fit and healthy and perform at a high level, then 3/4 40 minute sessions on a weekly basis should be MORE than enough when you're pushing yourself.

So how do you make this happen?

Step 1 : Structure - The Key To Efficiency

If you're heading into the gym and "doing what you feel like" you're being inefficient and ineffective.

Progress is made by following a well thought plan and getting better over time. Not heading into the gym to run around like a headless chicken for 40 minutes and call it a workout. (I've been there and done it).

When I personally went from headless chicken to laser like focus in the gym, I made more progress in 4 months than I had in 4 years... And we see a very similar story for all of our clients.

Step 2 : Intensity - The Secret Sauce 

If you want serious results from a shorter time it requires serious effort. Counting until you hit 12 and stopping is not enough.

The science shows quite clearly that in order to get benefit from working out (muscle growth, strength, health improvements) you have to be pushing close to failure.

Counting to 12 is fine, but that 12th rep should be a serious push. 

Step 3 : Progression - The Missing Link

Do you show up consistently to workout, but feel like you look exactly the same as you did 6-12 months ago? 

I used to wonder why I was "stuck" for months at a time. The simple reality is that you're not getting better. If you were you would not look different.

Any great programme should include some form of progression. And going back to my first point on structure, it is very hard to progress something that does not exist. No structure = No measurable way of progressing.

Let me give you a quick example... If you set a top priority goal to do 20 pull ups in 1 set, would you go in randomly and throw in a set of pull ups from time to time at random points in the workout?

Would you never track progress and see how much closer you're getting?

OR

Would you have clear plan where you go in and do it first and track how many you get each workout? Aiming to get 1 or 2 better every few goes?

Most people go with the first option when their goal is to improve and then wonder why they are stuck!

Bonus Pointers

To get even MORE done in less time, here are 2 training intensity techniques that can add value 

Drop Steps - Once you have completed a set to failure, drop the weight 25-50% and go again 

Supersets - 2 exercises back to back with no rest. Work opposite body parts here e.g. chest/back, triceps/biceps DO NOT do 2 exercises on the same body part, such as bench press and chest fly 

Track your workouts. If it was not clear from the first part of this article, it is one of the biggest mistakes you can make in a workout sense.

Create a log book in your notes, on a piece of paper or with one of the hundreds of apps available these days.

And just focus on beating the person from last week. You'll be a different human being in 6 months time if you follow this process.

Some interesting result's on this one! Almost the same number of people having 1 meal per day as 4+.

I personally have seen most of out clients thrive on 3 main meals per day and 2 larger snacks (that I would count as meals)

And this is the strategy I personally follow also! Would love to hear your 2 cents at the bottom of this article!

Do you struggle with fat loss and yo-yo dieting ? ??

Our client Phil struggled with the exact same thing for as long as he can remember ?

He had tried numerous diets and lost weight previously but kept putting it back on and couldn’t find anything that worked for him.

Rather than going on the same 4-6 bandwagon for another few years, Phil decided to take the leap and invest in himself and his health goals.

He had been following me on LInkedIn for a while and was prompted by this very newsletter! He reached out to us on the Fat Loss Forever programme and asked for help.. ????

We quickly helped Phil achieve 13kg fat loss with a permanent lifestyle change!

 We done this by

? Creating simple easy to follow meal plans ??

? Providing the required accountability to make sure Phil stuck to the plan

? Removing the guesswork for him in all areas

If you're sick fed up of going round in circles, just to end up WORSE off every time you go on a diet, then it may be time to get some structure and support in place.

DM me the words "GET FIT" and I'll send some info across on how we can help you et lean, fit & healthy for life ??

One of my favourite reads of all time for making progress... Tying in with the theme of the progression I talked about in this article.

Apply the principles from this book and you'll put yourself in a position to open up new levels in terms of progress!

Be that with your health, financially or in your relationships! This is a must read for me.