I need some help on a training program. I have two young children so my work out time is limited. First I do 1/2 hour of elliptical and 1/2 weight training. I'm 5'9, 228 as of today, came down from 255 on sept. 1st though I have only started weight training within the last 3 weeks. The problem i'm having is that my weight training often goes over the 1/2 hour and i sometimes miss days. I have a program that has me working on certain parts of the body per day, but I'm looking for a workout that I can do that will concentrate on the whole body. I'm not looking to become Arnold, but definatly not Tom Arnold...sorry, bad joke. My first concern is to lose weight and tighten up the flab. Is there any kind of program out there like that where I can hit the whole body rather than one part per day? The kids demand a lot of time and I don't want to deprive them if I don't have too.
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I need some help
- Thread starter tony1
- Start date
Fitness for people with little time
It is completely possible to do a strength training program in 1/2 hour that works your entire body. The most important things to remember when under time constraints are balance and intensity. One set of any lift is effective if the lift is done to muscular failure within 6-15 reps. Try to lift the weight in 2 seconds, pause at the top of the lift for 1-2 seconds and lower the weight in 4 seconds, this is intensity. The more intense the workout is, the better the gains in muscular size and strength. Balance means that if you lift an anterior muscle group the posterior muscle group must also be worked. Examples are biceps/triceps, chest/upper back, and abdominals/lower back. Try to increase the resistance used or repetitions performed with every workout, and be sure to record your progress (resistance weight and reps). Also, try to strength train 2-3 days per week and do not lift on consecutive days.
Here is an example of a good general fitness strength training program that I recommend using A Practical Approach to Strength Training by Matt Brzycki as a resource.
Vary the lifts done and the order from day to day to prevent boredom.
Leg Press or Lunges (1x 8-15)
Leg curls (1x 8-15)
Leg extension (1x 8-15)
Calf raises (1x15-20)
Dorsi flexion (1x15-20)
Bent arm fly or Bench press or Incline Press (1x6-12)
Bent over row or Lat pull down or Seated Row (1x6-12)
Bicep curl (1x6-12)
Tricep extension (1x6-12)
Seated press or Shoulder Shrugs (1x6-12)
Decline Sit-ups (1x30)
Abdominal crunches (1x30)
Back extensions (1x30)
Supplement this with a 20-30 minute cardiovascular/ aerobic exercise session 3 times a week and add stretching after every workout for a well rounded program.
It is completely possible to do a strength training program in 1/2 hour that works your entire body. The most important things to remember when under time constraints are balance and intensity. One set of any lift is effective if the lift is done to muscular failure within 6-15 reps. Try to lift the weight in 2 seconds, pause at the top of the lift for 1-2 seconds and lower the weight in 4 seconds, this is intensity. The more intense the workout is, the better the gains in muscular size and strength. Balance means that if you lift an anterior muscle group the posterior muscle group must also be worked. Examples are biceps/triceps, chest/upper back, and abdominals/lower back. Try to increase the resistance used or repetitions performed with every workout, and be sure to record your progress (resistance weight and reps). Also, try to strength train 2-3 days per week and do not lift on consecutive days.
Here is an example of a good general fitness strength training program that I recommend using A Practical Approach to Strength Training by Matt Brzycki as a resource.
Vary the lifts done and the order from day to day to prevent boredom.
Leg Press or Lunges (1x 8-15)
Leg curls (1x 8-15)
Leg extension (1x 8-15)
Calf raises (1x15-20)
Dorsi flexion (1x15-20)
Bent arm fly or Bench press or Incline Press (1x6-12)
Bent over row or Lat pull down or Seated Row (1x6-12)
Bicep curl (1x6-12)
Tricep extension (1x6-12)
Seated press or Shoulder Shrugs (1x6-12)
Decline Sit-ups (1x30)
Abdominal crunches (1x30)
Back extensions (1x30)
Supplement this with a 20-30 minute cardiovascular/ aerobic exercise session 3 times a week and add stretching after every workout for a well rounded program.