There's certainly no need to head to the gym every time you want to exercise - if you're not confident about working out, it can be the most scary thing to go try out equipment when you have to mix with folks that all look like they know what they're doing!
The main thing when you workout on your own is to remember to nudge yourself to do a little more than your body feels comfortable with. The body only changes and adapts when it's forced to. Once it can handle the demands you have made on it, it will coast along at that level of fitness until you nudge it forward some more or you slack off / quit and it decreases it's fitness level.
Providing your body with the STIMULUS to change should be short and efficient. Selecting exercises that provide true all around fitness benefits would involve an exercise for increasing Power (eg. 2 sets of 5 reps for dumbell deadlifts), then moving into several exercises for building muscle (eg. 2 exercises for chest, delts and triceps, all PUSHING muscles for 1 set each of 8-10 reps), followed by several exercises that stimulate the metabolism via lactate threshold and endurance training by keeping your heart rate high (80 - 95% max HR, which we call META-STIM Training) (eg. 15 bench step-ups or bench jumps with pushups, jumping rope for 30 seconds and then dumbell clean and press, rest 1 minute repeat for 3 cycles) and finally some aerobic intervals on a treadmill, bike or eliptical runner or sprinting outside, running 50 meters followed by 100 meters of walking, etc. for 4 minutes).
You can train half your body one day and the other half two days later, get your metabolism stoked with Meta-Stim training and finish with Aerobic Intervals that will set up your body to build lean muscle, burn fat, increase glucose metabolism, reverse metabolic damage and strengthen your heart and lungs - all in 16 - 30 minutes!!
You're busy - so make the time you do exercise be the most effective it can be.
Don't forget though, that training is only 20% of the health and fitness equation. What you put in your mouth will determine if the stimulus you just created from your great workout will be taken advantage of or wasted....
- 8/17/2015 5:09:48 AM