I sent a survey out about a month ago about what’s holding you back from achieving your ideal weight and things like this kept popping up…
“I can never stay consistent with exercise. I’ll exercise 4 days one week and none the next.”
“I know exercise will help, but I just don’t have enough time.”
“I’m overwhelmed with what exercises to do.”
Frustration sets in ….
They stop going to the gym and they end up like this:
So, I’d like to share something I shared with a coaching client. It’s an exercise ‘shortcut’ that’s perfect for busy and/or overwhelmed people struggling to stay consistent with exercise.
So let’s get rid of these excuses you see above with a doable solution.
The Problem: Consistency & Time
The Solution: Density Training (15 minutes), 2-3 times a week
This is BETTER than doing one long workout (45 minutes) a week inconsistently.
There are a lot of approaches to density training, but in this example, we’ll do as many circuits as possible in a set timeframe (example: 15 minutes).
Because of the structure of the exercises, exercise order, and reps, you’ll get the benefits of a 45-minute workout in just 15 minutes such as…
– Improved insulin sensitivity
– Flooding your body with endorphins
– Protect muscle so you don’t burn fat and muscle when losing weight
The Problem: Overwhelmed with What Exercises to Do
The Solution: Joint-friendly options and LESS exercises
A program with 8-12 exercises is fine. However, it’s not a good fit for busy people. For one thing, there’s a learning curve. You have to make sure you know the exercises before you even start.
Plus, a program with that many exercises will be anywhere between 25 – 45 minutes, depending on how it’s set up. (Nothing wrong with that, but it’s just a good fit if you are super busy).
So, use less exercises. In this example, we’ll use just 3 exercises and do them well.
Goblet Squats 10 Reps
Single Arm Dumbell Rows 10 Reps each Side
Pushups 10 Reps
ANOTHER benefit to Density Training: it’s more individualized.
We’re all wired differently. For some, any kind of squat exercise will be very “taxing” so they need more rest after that exercise. Yet for some other folks, push-ups may wear them out faster so they need more rest then.
Rule of thumb: Rest until you catch your breath and you can do the next exercise with perfect form for all reps. This takes 1-2 times of doing the circuit to learn how your body responds.
And because of the way this circuit is structured, you’re able to do each exercise with your best effort, therefore, increasing the calorie burn during and after you’re done!
Now all you need is accountability and someone to mentor you. That’s where I come in. I’ve had some clients “graduate” from my programs (in fact, they know what to do for life because that’s how I coach – to make you independent).
There are Two to choose from: