Are You Working Out Too Much, Too
Often?
by Shawn C. LeBrun
There are a couple questions that
I would like to ask you to ask yourself:
Are you wasting too much of your valuable
time by going to the gym to lift weights?
Are you trying to convince yourself that the
more time you spend in the gym working out,
the better off your results will be?
One of the biggest misconceptions I deal with
each and every day as a personal trainer is
the belief people have that it takes hours in
the gym lifting weights to produce a fit and
toned body. I have some (good) news for you.
What if I told you that only 20% of your total
fitness results will come from the time you
spend lifting weights? What if I told you that
80% of your weight loss or weight management
results come from the time you spend OUT OF
THE GYM!
How much time do you really need to spend lifting
weights to get a great body and be in great
shape? What if I said only three minutes a day,
3 times a week, for a TOTAL of 9 minutes A WEEK!
(Are you scratching your head yet or calling
me names?)
I am willing to bet money that you are spending
a lot more than 9 minutes a week on weight lifting
and I am also willing to bet you are not totally
happy with your results.
Before totally labeling me crazy, let
me explain:
Let's take a visit to the gym for a moment,
and join up with yourself in a workout. Today
is "chest day" for your workout. Let's
assume that for each exercise, you perform the
standard norm of 10 repetitions per set. So,
if you do a bench press, you probably do 10
reps. That, my friend, amounts to about 10 seconds
of time that you are actually physically moving
the weight.
Next time you are in the gym, time yourself
and see how long it takes to perform a set of
10 reps. (Please do not look at your watch while
doing the exercise!) Let me save you the time--it
takes 10 seconds.
If you perform 3 sets, which most people do,
you are now up to 30 seconds (3x10) of actual
lifting movement. If you do 3 exercises for
each muscle group (for the chest we can do bench
press, incline dumbbell press, and dips) you
are now only up to 90 seconds, or 1 1/2 minutes.
So far, so good?
Let's assume you do two muscle groups per workout
(let's say chest and back). You have doubled
your 1 1/2 minutes to three minutes. 1 1/2 minutes
spent on chest ACTUALLY PHYSICALLY LIFTING THE
WEIGHTS and 1 1/2 minutes spent working out
your back, ACTUALLY PHYSICALLY LIFTING THE WEIGHTS.
Total time=three minutes.
All of the other time you are spending can
be put into one of these other categories:
Resting between sets
Wasted time
Waiting between sets, walking around a bit,
getting a drink of water (this should only
amount to 1-2 minutes between sets).
Hopefully, most of the time that you are not
actually lifting is spent in category #1, rest.
So, what does all of this mean? You
have three minutes to make or break your results.
Three minutes to give everything you can give
while in the gym. Treat it like the last three
minutes you will ever have (you never really
know when it will be) and I absolutely bet that
you will have an incredible workout and will
soon be reaping incredible results.
Remember I said at the beginning that 20% of
your results come from the time spent in the
gym lifting weights and the other 80% comes
from time spent out of the gym.
If you are spending only three minutes total
each workout and 9 minutes total each week ACTUALLY
MOVING THE WEIGHTS UP AND DOWN, shouldn't it
stand to reason that most of your results will
come from outside of this 3-9 minute time period,
outside of the gym?
The time you spend in the gym is meant to accomplish
one thing. Muscle stimulation. Period. The time
spent in the gym lifting weights is for muscle
stimulation, which in turn, will lead to muscle
growth and improved muscle strength.
I hope you weren't thinking fat loss. You cannot
burn body fat during the lifting process, lifting
is anaerobic, not aerobic. Don't worry though,
weight training
is probably THE BEST investment for future fat-burning
capabilities!
Your time spent lifting should focus on muscle
stimulation by progressively lifting heavier
weights so that your muscles become stronger
and bigger.
THE OTHER 80% of your results come from:
Proper rest outside of the gym
Proper nutrition to support muscle growth
Intense, yet brief aerobic/cardio exercise
If either of these three areas
is compromised, results are minimal.
All of the weight lifting in
the world will bring about nothing positive
if you are not recovering properly between workouts,
are not eating to support muscle growth and
fat loss, and are not performing aerobic activity
to help the heart and also aid in fat loss.
Focus and direct your efforts on making sure
these three criteria are being met and I guarantee
you will see positive results.
In conclusion, because you are
only spending three minutes of actual weight
lifting time each and every day, do you see
areas in your own routine that can be cut down
to become more efficient? Are you spending way
too much time in search of those elusive results
you're after, all the while unsure if what you
are doing is even the right thing?
I know this much for sure: there
is no universal law that states if you double
your time spent in the gym, you double your
results.
Quite the contrary. I see many
people spend needless hours in the gym, not
changing their physique a bit. I also see people
that change quite dramatically by losing fat
and gaining muscle. I
know for sure that these people are making that
three minutes of each workout the best possible
three minutes they can give.
It's not the time that matters.
It's how well you spend that time. Make your
three minutes of your workout the most intense,
focused three minutes you possibly can and I
guarantee you will start to see better results.
So, the next time someone asks
you how long you work out for each day with
weights, you can tell them, with confidence,
that it only takes three minutes a day to get
a great, muscular and toned physique. Everything
else is either rest or time wasted.
ShawnLeBrunFitness.com is an online weight
loss and fitness site dedicated to helping people
lose weight and gain muscle in the most efficient
time. Click
here to get my free e-book
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