Too Much Workout?

There is a question that I would like to ask you to ask yourself: Are you wasting too much of your valuable time by going to the gym to lift weights? Are you trying to convince yourself that the more time you spend in the gym working out, the better off your results will be?

One of the biggest misconceptions I deal with each and every day as a personal trainer is the belief people have that it takes hours in the gym lifting weights to produce a fit and toned body. I have some (good) news for you. What if I told you that only 20% of your total fitness results will come from the time you spend lifting weights. What if I told you that 80% of your weight loss or weight management results come from the time you spend OUT OF THE GYM!

How much time do you really need to spend lifting weights to get a great body and be in great shape?

What if I said only 3 minutes a day, 3 times a week, for a TOTAL of 9 minutes A WEEK! (Are you scratching your head yet or calling me names?)

I am willing to bet money that you are spending a lot more than 9 minutes a week on weight lifting and I am also willing to bet you are not totally happy with your results. Before totally labeling me crazy, let me explain. Let’s take a visit to the gym for a moment, and join up with yourself in a workout. Today is “chest day” for your workout. Let’s assume that for each exercise, you perform the standard norm of 10 repetitions per set. So, if you do a bench press, you probably do 10 reps.

That, my friend, amounts to about 10 seconds of time that you are actually physically moving the weight.

Next time you are in the gym, time yourself and see how long it takes to perform a set of 10 reps. (Please do not look at your watch while doing the exercise!) Let me save you the time–it takes 10 seconds. If you perform 3 sets, which most people do, you are now up to 30 seconds (3×10) of actual lifting movement. If you do 3 exercises for each muscle group (for the chest we can do bench press, incline dumbbell press, and dips) you are now only up to 90 seconds, or 1 1/2 minutes.

So far, so good?

Let’s assume you do two muscle groups per workout (let’s say chest and back). You have doubled your 1 1/2 minutes to 3 minutes. 1 1/2 minutes spent on chest ACTUALLY PHYSICALLY LIFTING THE WEIGHTS and 1 1/2 minutes spent working out your back, ACTUALLY PHYSICALLY LIFTING THE WEIGHTS.

Total time=3 minutes.

All of the other time you are spending can be put into one of these other categories:

  1. RESTING BETWEEN SETS
  2. WASTED TIME

Hopefully, most of the time that you are not actually lifting is spent in category #1, rest.

Waiting between sets, walking around a bit, getting a drink of water. But this should only amount to 1-2 minutes between sets. So, what does all of this mean? You have 3 minutes to make or break your results. 3 minutes to give everything you can give while in the gym.

Treat it like the last 3 minutes you will ever have (you never really know when it will be) and I absolutely bet that you will have an incredible workout and will soon be reaping incredible results. Remember I said at the beginning that 20% of your results come from the time spent in the gym lifting weights and the other 80% comes from time spent out of the gym.

If you are spending only 3 minutes total each workout and 9 minutes total each week ACTUALLY MOVING THE WEIGHTS UP AND DOWN, shouldn’t it stand to reason that most of your results will come from outside of this 3-9 minute time period, outside of the gym?

Muscle stimulationThe time you spend in the gym is meant to accomplish one thing. Muscle stimulation. Period. The time spent in the gym lifting weights is for muscle stimulation, which in turn, will lead to muscle growth and improved muscle strength.

I hope you weren’t thinking fat loss.

You cannot burn body fat during the lifting process, lifting is anaerobic, not aerobic. Don’t worry though, weight training is probably THE BEST investment for future fat-burning capabilities! Your time spent lifting should focus on muscle stimulation by progressively lifting heavier weights so that your muscles become stronger and bigger.

THE OTHER 80% of your results come from:

  1. Proper rest outside of the gym
  2. Proper nutrition to support muscle growth
  3. Intense, yet brief aerobic/cardio exercise

If either of these three areas are compromised, results are minimal.

All of the weight lifting in the world will bring about nothing positive if you are not recovering properly between workouts,are not eating to support muscle growth and fat loss, and are not performing aerobic activity to help the heart and also aid
in fat loss.

Focus and direct your efforts on making sure these three criteria are being met and I guarantee you will see positive results.

In conclusion, because you are only spending 3 minutes of actual weight lifting time each and every day, do you see areas in your own routine that can be cut down to become more efficient? Are you spending way too much time in search of those elusive results you’re after, all the while unsure if what you are doing is even the right thing? I know this much for sure.

There is no universal law that states if you double your time spent in the gym, you double your results.

Quite the contrary. I see many people spend needless hours in the gym, not changing their physique a bit. I also see people that change quite dramatically by losing fat and gaining muscle. I know for sure that these people are making that 3 minutes of each workout the best possible 3 minutes they can give. It is not the time that matters, it is how well you spend that time.

Make your 3 minutes of your workout the most intense, focused 3 minutes you possibly can and I guarantee you will start to see better results. So, the next time someone asks you how long you work out for each day with weights, you can tell them, with confidence, that it only takes 3 minutes a day to get a great, muscular and toned physique.

Everything else is either rest or time wasted.

Quick way to loose fat

If you want a quick way to lose fat, this article will show you how. Did you know that the end result of all carbohydrates broken down by the body is glucose, also called blood sugar.

So whether it’s a spoon of sugar, a piece of bread, or some broccoli, the body breaks each down to use at its main fuel source, blood sugar. So there is no question that the body needs carbs to operate.

But where should those carbs come from?

There are simple carbohydrates like fruit, syrup, and sugar and there are complex carbohydrates like bread, pasta, potatoes, and oatmeal.

The difference between simple and complex carbohydrates is the speed at which the body breaks them down to utilize as glucose.

Quick way to loose fatSimple carbohydrates like table sugar and fruit are converted more rapidly for a quick energy boost. They create a quick boost of energy followed by a rapid
decline, almost like a “crash”.

Complex carbohydrates take longer to break down and offer a more sustained supply of energy for the body. So complex carbohydrates should be your main choice for energy for that precise reason.

Which foods should you consume for your complex carbs?

Well, if you want a quick way to drop fat weight, switch from starchy carbohydrates like bread, pasta, and rice to more fibrous, leafy ones like vegetables.

When I was getting ready for my bodybuilding show in which I lost almost 40 pounds in 9 weeks, I replaced my starchy
carbohydrates with more vegetables and fibrous carbohydrates.

The reason being, starchy carbohydrates like bread and pasta are more calorie dense than are vegetables like broccoli or green beans.

Weight (fat) loss comes from getting rid of excess calories, to create a deficit in calories so that your body must dip into stored body fat for energy.

When you begin to continuously create a calorie deficit, your body continuously will attack fat stores for needed energy and this is how weight loss (fat loss) occurs.

So what we want to do is cut out calories anywhere we can to increase the chances of creating a deficit of calories.

For effective fat loss, I feel it is important to choose those foods that offer high volume but low calories. This way you do not feel deprived, you’re still eating a lot of food, you’re just not getting a lot of calories in return.

Vegetables offer this luxury.

You can eat a lot in volume, but do not get a lot of calories in return, unless you deep fry them or drown them in butter, which I do not recommend.

This high volume, low calorie luxury is not true with starchy carbohydrates. A small serving of starchy carbs is still high in calories.

For example, a 1/4-cup of rice has approximately 150 calories. A 1/2-cup of oatmeal has about the same amount of calories, 150.

However, you can eat an entire box package of broccoli and have fewer calories than that. Or almost an entire bag of raw baby carrots.

Also, eating fibrous vegetables causes your body to work harder at breaking down these foods and metabolizing them.

What that means is, you almost burn off more calories digesting them than what you’re taking in by eating them!

Now, I know what you are thinking, I love my bread and I’m not getting rid of it. I absolutely agree, do not get rid of your breads, pasta, rice, and oatmeal.

But do moderate it, reduce the amount of each serving and instead, replace the smaller serving with more vegetables. It all points back to what causes weight gain.  Excess calories.

Starchy carbohydrates will give you more calories than vegetables.

So from a fat loss perspective, choose the carbohydrate that offers the lower calorie amount and larger volume–veggies.