Finding time to train….One of the main areas people seem to struggle with is finding the time to train, what is the answer to this?
Quite simply, I think we have overestimated the time needed to train. If I told you that training for 20 minutes is every bit as beneficial as an hour what would you think then?
The truth is, when done correctly, as little as 20 minutes is enough and recommended. We have heard a lot of talk about interval training lately, this doesn’t only apply to cardiovascular training but can also apply to strength training.
Over the coming weeks we will provide sample plans so you can fully understand how a 20 minute workout 3-4 times a week can be all that is required to get in shape.
For the coming week I would like you to try this – take 20 minutes and perform a circuit of 4 body weight exercises.
1.Squats
2.Lunges
3.Push ups
4.Mountain climbers
Perform each exercise for 1 minute before going straight to the next one when you’ve completed all 4 rest for 1 minute, the circuit will take 5 minutes in total including rest complete 4 cycles for 20 minutes.
Let’s start week 1 in a positive mind frame and eliminate the excuse that we have no time to train.
NOW, What to eat?
Lets discuss nutrition and what to eat, this can always be a tricky subject as we our bombarded with info of healthy products constantly.
One great tip when it comes to our food is that if it cant fly, swim, run or hasn’t come from the ground try to avoid, all natural is the best way to start your eating plan, remove all processed foods early on for immediate results.
6 tips to get you started
Tips
1.Ensure that lean protein and vegetables/salad are the main staple of your diet everything else fits around these, try to start planning most meals with this in mind.
2.Drinking a minimum of 2L water a day is vital and more on training days.
3.Limit yourself to two portions of Complex Carbs a day as this our higher in energy I’d advise oats at breakfast and sweet potato or brown rice at lunch.
4.Ensure a snack of 1 to 2 pieces of fruit a day accompanied with a small portion nuts a day.
5.Limit your consumption of dairy to one to two portions daily.
6.Educate yourself by taking a bit of time and reading through the food list in your own time and picking the best options in each category this will be key to your results.
Best of luck with week 1.
Next week we will focus on the importance of meal frequency and how the consistency in your training is one of the keys to long term results.