After taking a few years of from training-is there any good ideas for a program to get started back on? Needing something that will only take about 45-60 minutes, three or four days a week. When you're extremely busy, getting a quick workout in can be challenging. Whether your a full time student at night, work during the day or raise a family, below are tips to make the most of your gym time.
Getting back into ship despite your limited time to train is very possible. Many trainers have
worked with clients who put in as many as 80 hours a week in various aspects of the entertainment industry. The ones who were committed to staying in shape or getting in better shape always succeeded.
Start by evenly dividing your workouts into weights and cardio. If you have an hour to train, keep a close eye on the clock and be finished with your weight training in the first 30 minutes so you have time to get the cardio you need. Approach your weight training sessions in a circuit training style. Moving from exercise to exercise with little rest in between. Not only is this very time efficient, but your heart rate will be elevated throughout, providing more of a cardiovascular benefit and burning more calories.
Various ways to structure the weight training. Simply do your whole body every time, if you were training on alternate days like Monday, Wednesday and Friday. Or, if you were doing four days a week, you could work upper body one day and lower body the next. Many people use mostly machines when they train this way, but you don't have too. Dumbbells are probably a little more convenient than barbells, though, because you don't have to load plates on the bar. Do not worry too much about going heavy, but try to use enough weight to challenge yourself.
As for your cardio, take a few minutes to warm up and then really put out some effort, making sure to get your heart rate up into the target range (220 minus your age is maximum heart rate, and try to work at 70% of that). Keep it at that level until it is time to cool down for a few minutes at the end of your workout. Also, make sure you are eating at least five meals a day, each containing protein. Avoid junk and excess carbs. Drink plenty of water and with the legal steroid supplements, you'll be looking toned, trim and healthy very soon.