Unlike the majority of the population, I thoroughly enjoy working out. It's a time of quiet reflection and is almost meditative to me. From the challenge of pushing myself to the clarity I feel afterwards, it is my hour of calm. Yes, you can workout for only an hour and still receive all the benefits. In fact, some studies show that shorter workouts are more effective if executed correctly. Good news: if you dread the thought of your workout, you can cut it short and still make gains. Here are some secrets to get the most out of your gym time.
1. Supersets
If your goal is to build muscle while cutting, this one's for you. Supersetting is performing one exercise consecutively after another without rest. Nearly all of my workouts are built on supersets because they allow you to get through your workout quickly while burning more fat. On leg days, for example, I will superset leg curls with straight-legged dumbbell deadlifts, followed by a superset of leg presses and leg extensions, finished off with a triset of alternating lunges, standing calf raises and seated calf raises. This way, I can get through my lift in nearly thirty to forty five minutes and still have time for extra cardio or band work. Though it may seem like a very short workout, your muscles are under constant stress and are worked more than they would be normally due to the brief rest periods. To intensify this even more, try not to rest between any of your sets; move from one superset to the next with no more than thirty seconds of rest in between, and you'll feel the burn without question.
2. Eat Right & On Time
You want to make sure you have enough energy to sustain you through your workout. Plan to eat about three hours before you head to the gym and fill your plate with slow-digesting carbohydrates such as oatmeal, sweet potatoes, and brown rice. While the timing of your meal isn't imperative, three hours is the recommended time in order to break down the food and turn it into energy. Your body digests fat the fastest, followed by protein then carbs; therefore, you want to eat a meal relatively low in fat and moderate to high in protein and carbs. You'll feel much more inclined to hit your workout hard and finish it strong.
3. Get Enough Protein
Protein is responsible for repairing your muscles and tissues when they are broken down. As a rule, you should be eating at least one gram of protein per pound of bodyweight. This may seem like a lot, but it is very doable if you are conscious about it. Each meal you consume should contain approximately 30-40 grams of protein. Granted, you will need more protein if you perform more work, but one gram per pound of weight is generally acceptable to gain muscle. Whey protein is very helpful in reaching these goals as each scoop contains nearly 25 grams of protein and is relatively low in calories. Introduce lean meats such as chicken, turkey, and fish into your diet as well as other protein-packed foods such as quinoa, hemp seeds, and eggs.
4. Mind-Muscle Connection
You can do anything mindlessly and get through it easily, but this won't make you any stronger than you were before. If you just drift through the motions you'll get through it, but you won't get anything from it. This relates to bodybuilding and exercising as well: if you don't feel the connection between what you are doing and what you are thinking about, it won't really make a difference. With each rep, you want to fully extend and contract. For example, if you are doing bicep curls, try focusing on that flexion of your muscle as you bend your elbow and extend it back down. Squeeze at the top and lower down slowly, taking 3-4 seconds to extend your arm to your side. Really think about what you are doing while you're doing it, and you'll feel the difference. Try to add this to every exercise you perform and I promise you will get so much more out of your workout.
5. Focus
Before you begin your workout, set an intention or a goal to reach by the end. Whether it's to simply get through your workout, PR on a lift, or burn some amount of calories, make sure it's there. This will allow you to stay in it and realize that you're doing it for a reason. You'll feel more accomplished after and it will keep you pushing through to the end.
6. Stay Hydrated
Water is often overlooked and forgotten. Be sure to drink plenty of water before, during, and after your workout in order to increase performance and recovery. Water has an incredible amount of benefits; it aids in weight loss and muscle tone, increases circulation, decreases fluid retention, and much more. The average person should be drinking 8-12 cups of water a day, while a more active person should be drinking more. Whether you're in the library, at home, or at the gym, you should always have a water bottle handy to sip on. Your body will thank you for it!
