A healthy lifestyle has become the best option for many. Exercises, toned bodies, and the famous green smoothies invade social networks. We all want to join in this way of living to improve our appearance and stay healthier than ever. If you are still not convinced by the fantastic benefits of daily exercise, visit this article by Nutrition Without More.
However, the main excuse for not starting training and joining the nearest gym is “I don’t have time.” If you are a mother with children and you also have to spend hours in the office or you are an entrepreneur with a demanding job, these tips are for you.
- Control the time between sets
I may sound very obvious, but it is a great help. Never forget your cell phone or a wristwatch so you can monitor the time you rest between exercises. We waste a lot of time resting between sets.
Don’t spend more than 1 minute idle! If you consider that you are doing a very demanding type of exercise, give yourself about 2 minutes to rest, drink some water and walk a little to relax your body.
- Carefully establish your routine
Plan in advance the routine that each day. Do not waste time deciding at the moment which muscles you will work in the gym. Consult with your trainer beforehand and memorize or write down which machines and exercises you will perform. If you have a clear routine, you will arrive at the gym with your “action plan” ready and you will start exercising immediately.
However, remember that it is important to constantly update your routines.
- Practice High-Intensity Interval Training
You have surely heard of this type of training. Lasts 10 to 30 minutes, you will sweat and burn calories a lot. If you can’t go to the gym, it is the ideal alternative. You can do this training at home or in the park. And besides, there are endless video options on the internet to guide you. Here you will find the benefits of this type of practice.
- Incorporates super-sets
In a ” super-set ” you will perform two or more consecutive exercises. The key to this type of training is not to rest between sets. You can work the same muscle groups or not, it depends on you. For example, work your biceps and immediately after you can do an exercise where you engage your shoulders. Another option is after an intense leg workout that leaves you exhausted, do a series of sit-ups while you recover. It is recommended to do 3 or 4 super-sets depending on your condition and resistance, you save a lot of time!
- Use Mini bands
The mini bans, also known as resistance leagues, are ideal for adding your exercises in order to make them more challenging. So you burn more calories and you will increase the work of your muscles.
They have many advantages, come with different types of difficulty for you to adapt to your level, and are incredibly versatile. You can use at the level of the knees while doing squats, pelvic lifts ( hip thrust ), among others. You will immediately feel the difficulty of the exercise increase.
If your gym doesn’t have one, you can buy yours. They are quite inexpensive and you can easily find them online.
- Don’t rest between sit-ups
Swap the 4 sets of 20 reps for different combinations of abs exercises without resting each other. You can perform each move for 45 seconds. You will feel the intensity to the fullest. This way you will get the flat abs that everyone wants.
- Avoid times when the gym is crowded with people
If you go to a very popular gym, you may have to wait to use the machine you want. You can ask the coaches when the gym is less crowded. It is usually in the early hours of the morning.
We waste a lot of time on our cell phones or talking to peers in the gym. Try to really focus on your routines. Keeping your Smartphone in airplane mode is a great idea. This way you will avoid distractions.
As we saw, it is not necessary to spend 2 long hours in the gym to be able to train your body as it deserves and obtain the desired results. Time will no longer be a pretext! If you follow these tips and work hard in the gym, you will look and feel fantastic. Remember to combine these tips with a proper eating plan and get enough sleep to ensure the recovery of your body.