We’ve all seen that Mom in her 30’s with 2 kids, both under 5 years old, in such good shape, that all we want to eat for the next month is grilled chicken and lettuce. “How does she do it? Where does she find the time and energy to keep up with them and workout?” I’m going to show you some different workout routines to get you pass that plateau, while keeping you motivated, and it won’t take you much time at all.
As with any fitness routine, it’s always wise to make sure you’re eating a well balanced diet, drinking plenty of water, and getting a good nights rest. Check out “The 8 Mistakes You Can’t Afford To Make” before starting, to be a step ahead of the rest. Depending on how many days you are able to make it to the gym, you’ll be able to figure out what works best for you, while getting into the best shape ever and still having the time to get on with your busy life. I’ll go over split routines that allow you to work each body part 2-3 times a week. This allows your muscles to fully heal from the work you did days before.
Super-set Routines which is a pair of exercises performed with no rest in between, burning lots of calories. Super setting is perfect for those with limited time. High intensity is great for building muscle with a slight cardio burn.
Upper-Lower routines have you work your entire upper body one day, and pretty much all legs the next. This can limit the amount of exercises you wanna perform on your back, chest, biceps, triceps and shoulders, and puts more focus on leg days.
Circuit Training is a series of resistance exercises performed one after the other with very minimal rest, usually only 30 seconds. Great for those with limited time and who aren’t looking to add too much muscle. This routine builds strength and burns lots of calories.
A few things I want you to know about to get the upper hand are rest intervals and sets v.s. reps to achieve your goal more efficiently.
Rest Intervals are very important when lifting weights, especially heavy weights. It is defined as the time it takes to recuperate between sets or exercises. Resting properly has a dramatic effect on the outcome of your training program. Depending on how many sets you’re doing and how heavy you’re lifting, you’re going to need to rest longer. Examples; it takes…
20-30 seconds to allow approximately 50% recovery of your *ATP (Adenosine Triphosphate) and *CP (Creatine Phosphate).
40 seconds to allow approximately 75% recovery
1 minute will allow approximately 85-90% recovery
3 minutes will allow approximately 100% recovery
*ATP is the energy storage and transfer unit within the cells of the body. Basically, this means the less energy you put out, the less time you’ll need between sets to replenish your ATP and CP. The heavier you lift, the more energy you use, the more rest you’ll need to be able to do the next set without getting prematurely fatigued.
Power training 8 – 10 reps 3 – 6 sets rest period 3 – 5 minutes
Strength training 12 – 15 reps 3 – 4 sets rest period 45 seconds – 5 minutes
Stabilization training 12 – 25 reps 2 – 3 sets rest period up to 90 seconds