3 Time Efficient Methods To Squeezing in a Workout While Building a Career

Quick Tips

One thing that I have learned about writing and consulting on topics related to fitness is this:  Not everyone thinks about training, eating and health as much as I do.

Not everyone cares about how great a kettlebell swing is, how bear crawling can restore function or jumping rope is 10x better for conditioning than a recumbent bike.

I think sometimes as professionals we forget that we care about fitness far more than any other people on the planet.  Hell, we made a career out of it.

One issue with training that comes up time and time again is time, or lack their off.

As I mentioned in a recent post, I completely understand the time issue.  I currently have a full-time career, write, train and am currently building an internet based fitness company/culture to help transition out of my existing career.  Time is short, just as it is for so many other career professionals.  I am in your shoes, which is why I feel so at home writing on this blog.  You and I are in the same boat.

We’ve got to find solutions to working out when time is really tight.

Here are a few ideas that can put you back on track for working out around a career…

1)  Strength-Cardio Circuits

Interval training using strength based movements are amazing for building adequate levels of strength and power while stripping fat.  These workouts leverage our body’s natural ability to continue to burn fat for hours after the training session has ended.  Strength cardio circuits, sometimes referred to as metabolic training, involve short burst efforts and minimal rest periods between movements.  You’ll want the training session to be a total body experience, alternating exercises between upper body and lower body to increase performance by avoiding fatigue. By alternating movements, you’ll be able to hit more muscles in less time without sacrificing exercise technique.

Although the amount of time designated for work and rest during a strength-cardio workout will vary depending on your fitness and skill level, you should be able to find a sweet spot for yourself.

Here is a simple table to reference:

Strength Cardio Interval Training

Choose from these simple movements…

Strength Cardio Movements

2)  Train on the weekends.

Nothing ground breaking here, but I just want you to start thinking about where you can fit in a training session.  The weekend usually provides some relief from the time commitments of the workweek, so look toward Saturday and Sunday for squeezing in a couple solid training sessions.  This will work wonders for your attitude as you enter into Monday and Tuesday.  You’ll have the confidence knowing that you put forth a solid physical effort that you can leverage for 24-48 hours.

I train on the weekends all of the time.  During this time, I feel no need to rush through the workout like I do during the week.  The training session becomes enjoyable.  Often times, I will spend a significant amount of time working on my mobility and addressing any muscles that feel overactive with knots.  It’s a time for training aggressively and regenerating my body.

Weekend Training Solutions

3)  Two Sessions Per Day

This might sound crazy, but incorporating two smaller training sessions into your day might provide some relief to your training efforts.  Rather than spend 60-90 minutes exercising once a day, try splitting the day into two smaller training sessions that last anywhere from 15-20 minutes.  The smaller window of time will keep you focused on moving forward throughout the workout and also motivate you to do more in less time.  Stoking your metabolism twice a day will work wonders.

Check out this recent post about that would help you coordinate a couple short training sessions:

—> Time Based Training

Having a career and committing to a life of physical fitness should be able to coexist with each other.  They have to.  Wealth without health is completely pointless, just as health without any wealth is stressful.  Find the balance that fits your situation, integrate the suggestions above and make an effort to not only maintain your body, but improve it.  Succeeding in career and physical performance will elevate your attitude and take your confidence to new heights.

 

 

 

Cheers to earning the $$$ and engineering a high functioning body in the process…

KG

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The Secret to Fat Loss…

Pure Fat Loss

I love all of the programs out there on the internet that claim to have the secret to rapid fat loss.

Guess what?

I am here to fully disappoint you…

There is no secret.

Yup, there is NO SECRET TO FAT LOSS.

In fact, fat loss is so incredibly simple that it would blow your mind.

Well, ok, there may be one little trick to fat loss…

Ready for it?

MASSIVE ACTION.

 

All you have to do is take massive action.  You don’t need to read 100 books about working out and how to eat.  Most of us know how to eat.  It’s not a secret.  Maybe you don’t know how to train smart, but hey, that is what blogs like this are for.

All you need is the courage to take MASSIVE ACTION.

I am talking about doing something out of your comfort zone and completely crazy.

Go home and throw away all of the shitty processed foods you have in your cupboard.  Then go through your refrigerator and do the same thing.  Don’t forget to dig through your freezer too.

After you have done that, go to the grocery store and shop the hell out of the perimeter.  The perimeter is where you will find most of the earth grown foods and meat.  That’s right… food comes from the earth (fruits/veggies).  If it has a mother… eat that too (meat).

Clean eating is the one constant throughout nearly every legitimate fat loss program in the world.  Eat clean and you have just put yourself in the top 75%.

Eat clean and you won’t have to workout for 6-8 hrs per week.  How is that for being time effective?  The thought of training 6-8 hrs per week stresses me out!  And I love training.

I would even argue that the more time you have to train, the more time you are going to find to waste.  Less time means you have to focus your efforts.  Do what works.  Get in and get out.  Get on with your life.

Exercising isn’t life, it simply a vehicle to help improve our life and create healthy bodies that are less likely to fall victim to preventable diseases, build strength and endurance for physical activities that we enjoy and partake in daily, and even psychologically to give us confidence in our daily lives when we interact amongst other people.

Everyone always assumes that I train for 2 hours per day.  WRONG.

30-40 minutes for 4-5 days per week.  That includes a complete warm-up.

I eat clean and drink the heaviest craft beer in the world.  I love it.

9.0% pure bliss

 

I am on a schedule.  My schedule keeps me honest.  Some days I train, and some days I rest.

My massive action is now a daily habit.  I have repeated my massive action so much that it is now a natural lifestyle.  It is what I am committed to.

Less is more people.

Stop complicating a problem that has a simple solution.  

You have to get your mind in the game.  You have time to workout.  You have time to cook.  You have time to drink more water.

Take massive action. 

But it has to be a priority.  If it isn’t important enough to you to become a priority, or you don’t create you “why” for creating healthy habits… nothing with ever stick.  Ever.

You will end up on another 60-day crash-course liquid cleansing diet before beach season.

Take massive action.

“If it’s important, do it everyday”.

-Dan John

MASSIVE ACTION

This is the secret to fat loss… (Don’t tell anyone)

KG