How To Get In Shape When You "Don't Have The Time"
We are giving it to you straight.
We don’t believe that ANYBODY doesn’t have the time to get some productive form of exercise in on a consistent basis.
With that being said, obviously some people that are busier than others.
You may have to take care of your family along with your full-time job, or you may have other time consuming obligations that cut into your free time.
While we typically advise that everyone should train 5x minimum per week, exceptions must be made if you are truly starved for time.
If You Are Super Crunched For Time Then Do Hybrid Workouts A Few Times Per Week
What we mean by "hybrid workouts" are workouts that focus on multiple body parts instead of just one section.
(Ex: Training chest, shoulders, and triceps on the same day as opposed to just training chest.)
These are all supporting muscle groups for pushing style exercises, so if you are absurdly short on time, then it would be wise to clump together workouts into multiple body-part workout sessions.
If you have time to train 5x per week, then you can stick with the isolated focus on one general body area per day.
But if you cannot get in more than 4 workouts per week, it's time to start combining workouts.
A very solid example of a “hybrid workout” split in a week is the famous PPL program, which looks like:
Monday: Push Day (train your chest, front and lateral heads of your deltoids, and your triceps)
Tuesday: Rest Day
Wednesday: Pull Day (train your back, rear delts, traps, and biceps)
Thursday: Rest Day
Friday: Leg day (train your quads, hamstrings, and calves)
Saturday: Rest Day
Sunday (if you have time): Repeat whichever day you are most lagging in.
(Ex. If it is push day, then switch your pull day to Monday instead so you aren’t training it on back-to-back days.)
This above workout split is literally the BARE MINIMUM we suggest to someone that actually wants to work out properly, and should be very easy to get in.
It literally has a time investment of 4 hours out of your 168-hour week.
(AKA 2.3% of your time for the entire WEEK)
Everyone has 4 hours to spare in an entire week to workout and stay healthy.
Oh, You Don’t Have Time To Do Meal Prep Either?
Lucky for you there are portable options that require 0 prep time, and are just as beneficial as quality food.
In a rush out the door and don’t have time to pack up a Tupperware container of some meat?
No problem, throw 2 scoops of your favorite whey protein into a shaker cup and get out the door, diet still in tact.
(A quality whey protein supplement is not only a great breakfast or post-workout shake; it can be used for those with hectic schedules who don’t have time to pack up food all the time.)
High quality whey is probably one of the only real suitable replacements for real food in any capacity.
In many cases, it actually proves more beneficial than cooked meat because of its’ rapid digestion rate, allowing it to start the muscle protein synthesis process quicker than a hunk of meat would.
Working out can suck when you have a million other things going on in your life, but ultimately it comes down to how seriously you take your physical health, and your appearance.
If you want something bad enough, you will make the time for it, and realistically it actually doesn’t require as much of a time investment as most (lazy) people whine about.
You can cover all of your bases by training for 4 hours total per week. That’s it.
If you are just absolutely slammed for time, then lower the volume of your workouts, train with more intensity and less rest time between sets, and do hybrid workouts involving more than one body part.
Also invest in some healthy pre-made food options to cut down your meal prep time.
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After being on Vitality for 4 weeks it would not be unusual for you to feel like you have more energy, more strength, and bigger/more toned muscles by simply following your normal workout routine.
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The choice is yours, friend.