Do you know the 2 biggest reasons men and women stop exercising?
1) Lack of time
2) Lack of motivation
Let’s tackle “Lack of Time” today with 5 ways you can get your workouts done faster. After all, no one should spend more than 50 minutes in the gym.
Here are 5 ways to cut time from your workouts.
a) Supersets
I use “non-competing” superset. This means, choose two exercises for different muscle groups - and preferably completely opposite movements. For example, choose a push and a pull. That way, one muscle group rests while the other works…and you cut the rest time you need between sets.
b) Choose a better warmup strategy
Don’t waste 10 minutes walking on the treadmill. Instead, use a total body circuit of bodyweight exercises as a general warmup, and then move directly into specific warm-up sets for your first two exercises.
c) Pair dumbbell and bodyweight exercises together in your supersets
This saves you time at home (you don’t need to change the dumbbell weight between exercises) and in the gym (you don’t need to fight for 2 sets of dumbbells).
d) Choose Intervals over slow cardio
The latest research shows more weight loss when people use
intervals, and intervals take half as long to do.
e) Limit the use of isolation exercises
Pick multi-muscle exercises, such as squats, pulls, pushes, and
rows. If you have time, you can squeeze in some dropsets for arms and shoulders if you want. However, if you only have 3 sessions of 45 minutes per week, isolation exercises must be the first to go.
In addition, don’t spend more than 10 minutes per week on direct ab training. It’s not efficient and won’t give you rock hard abs alone.
Workout less, live life more!
This is an article from Craig Ballantyne, creator or Turbulence Training. I can not express how amazing this guy AND his workouts are. If there was ever a product that I would recommend and stand by 100%, it would be Craig and his TT workouts.
If you haven’t picked up a copy of Turbulence Training yet, I suggest you do so. You can even try it out for 21 days for less than $5!! Here are some more suggestions about where to start when using the TT workouts:
If you are a beginner, start by reading Dr. Mohr’s nutrition guidelines…eating properly will be the biggest factor in your early success.
Beginners should also start with the Introductory TT workouts to prepare their muscles for the upcoming intense training.
For others, it’s best to start with the Intermediate Level TT workouts. If those aren’t enough of a challenge, you can move onto the Original TT workout and follow the 16-week advanced program right through.
If at any time you need a break, try the TT Bodyweight 4-week plan.
And then finish off with the TT Fusion Fat Loss program followed by the 30-day Maximum Fat Loss program to cap off a full 24 weeks of Advanced TT fat loss workouts.
After that, choose between the TT for Women or TT for Muscle programs to help put the finishing touches on your physique. All of these are included as bonuses with Turbulence Training.
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译文:
减少你锻炼时间的五个方法
你知道令人们停止锻炼的两个最大的原因是什么吗？
1）缺少时间
2）缺乏动力
为了解决缺少时间的问题，以下介绍的五个方法，它们可以使你的锻炼完成得更快。毕竟没多少人会在健身房花费多于50分钟的时间。以下就是可以减少你健身时间的5个办法。
a）超组合(运动技术名称）
我使用非竞争超组合。意思是从不用的肌肉群中选择两个练习，两个完全相反动作的联系更加适合，例如：选择推和拉两个动作。选择这样的运动，可以使一个肌肉群工作的同时另一肌肉群则休息。这样你就减少了在两种不同运动之间的休息时间。
b)选择一个更好的热身策略
不要浪费十分钟在踏车上了，使用以自身体重为阻力的锻炼动作来作为普通的热身运动，接着直接进行你选择的那类运动的热身运动，以这两个热身运动作为你的锻炼最前面的两个练习。
c）把以一对哑铃加自身体重为阻力的锻炼动作加入你的超组合中
这个方法节省你在家里（你不需要在两个不同的运动中改变哑铃的重量）或健身房（你不需要努力做两组不同的哑铃组合动作）里的锻炼时间.
d)选择低心率之上的间隔运动
最新的研究表明，当人们使用间隔锻炼的方法能减掉更多的体重。同时间隔运动可以比以前减少一半的时间。
e）减少单一的练习
选择多肌肉群的训练，例如蹲，推，拉和划。如果你有时间，你能加入一些手臂和肩部的下拉动作。然而，如果你每个星期只有3次45分钟的锻炼时间，单一的练习是必须首先做的。
另外，每个星期不要在单一腹肌练习上花费超过十分钟。因为这样没有效率，同时也不会令你拥有健美的腹肌。
减少锻炼时间，拥有更多的时间享受的生活吧！
这篇文章的作者是Craig Ballantyne，一个创作者或一个Turbulence训练者。我简直不能用言语表达这个家伙和他的训练方法有多么的令人惊讶。如果有那么一个产品会令我推荐以及100%支持的话，那一定是 Craig 和他的TT锻炼法。