When I competed in my first bodybuilding contest, I spent 16 to 17 hours a week in the gym. Doing a split routine where I worked out a couple of body parts in the morning, and then another couple of body parts or cardio in the evening was normal. It was a lot of work, and I was happy with what I achieved. However, I did not want to be a full-time bodybuilder. I worked in software development during the day. I just knew there had to be a more efficient way to get and stay in shape.
I studied other’s research and experimented on myself. I found the answer. The answer was a combination of HIT (weight training explained below), HIIT (sprint interval training…also explained below) and diet. Now I can achieve the same results in 4 to 5 hours per week of gym time. Yeah, that’s right, 75% savings in time!
I had to share this. It’s not easy, but anything worth having is never easy. There’s no silver bullet. Do you want results? If so, then you have to put in the effort. If you are going to put in the effort, why not choose the most efficient path? Additionally, people have a hard time giving up their favorite foods. You don’t have to, you just have to make those unhealthy choices more of the exception rather than the rule. For example, I tend to eat pretty clean during the week, and then I’ll enjoy some not-so-healthy choices on the weekend. You can do this and still be in great shape.
I knew that I was not alone in my desire to stay in shape, yet not make it a full time endeavor. So I began writing my own book. While I have alternated through some different types of workouts to stimulate growth for bodybuilding, the routine and diet in my book have been my primary means of achieving the fitness I desired. This is why I wrote “Fat Burning Secrets.”
Who Is The Intended Audience?
- Young, old, overweight or in shape, this fitness plan is a no-joint impact workout plan and diet that is geared to get you in shape and designed for longevity.
- I use the same principles in my current routine and am gaining muscle mass and losing body fat.
- In addition to my own research, there’s scientific research behind all these principles – weight training, cardio, diet.
High Intensity Weight Training (also known as HIT)
The weight training is designed to workout the muscle in the most efficient manner without injuring the joints. You use lighter weight, good form and slow down the reps in the workout. The idea is to do slow, very controlled movements.
- Mens Health posted an article explaining the benefits of HIT: Arthur Jones originally came up with High Intensity Training (HIT) while watching a 200kg Gorilla do one arm pull ups as if it were a light as a marmoset monkey.
High Intensity Interval Training (HIIT)
Instead of doing sustained cardio where your heart rate is in at a certain level for 20-45 minutes, do High Intensity Interval Training (HIIT). HIIT is sprint interval training in half that time. My favorite is on a stationary bike. Here’s what I do:
- Warm Up: Pedal at a moderate rate for 10 minutes.
- Sprint Interval Training:
- Increase the resistance to 100% for 60 seconds. The resistance should be enough to require standing on the pedals. If the pedals have straps for the feet, strap them tight and pull up with your legs as they come up so that you work the hamstrings on the way up and the quadriceps on the way down with the opposite leg.
- Return the resistance back to the moderate setting (warm up level) for 60 seconds.
- Repeat steps 1 & 2 four to six more times.
- Cool down: Pedal for 5 to 10 minutes at a moderate pace.
- Stretch the quadriceps, hamstrings and calves very well while they are warm.
Shape Magazine’s Charlotte Hilton Anderson wrote this article on 8 Benefits of High-Intensity Interval Training (HIIT).
Stop focusing on caloric intake. Instead, focus on getting the correct macronutrients (grams of protein, carbohydrates and fats) in your diet. The calories will take care of themselves if you follow this approach. In addition to getting the correct balance, get those macronutrients from the best sources. I use the Zone Diet as the basis of my approach.
It’s really that simple. It’s not easy, but it’s efficient, effective, and healthy. I give you a step-by-step approach to implementing the entire program and guarantee the results. I call it, “Efficiency in Fitness.” Learn more about “Fat Burning Secrets.” Get it on Amazon.