There is an awesome fitness guy out of Ohio that gave this to (me) that I want to share with you as you decide how you are going to tackle this weight issue. This is a continuation of the “How to lose 20 lbs.”
513FIT Training Guide: 20 Minute Solutions to Two Hour Problems
Travel, missed workouts, and simply wanting to get in extra sessions up are a fact of life. My goal with this guide is to give you a basic template of how to train in a way that is time efficient, effective, and will get you moving like a ninja.
The outline is simple and can be used whether youʼre working out at home, outside, or a basic hotel gym.
Letʼs talk quality of movement before we get too far because this too often gets overlooked.
The goal is to train your body to work together and move well. Thatʼs one of the main secrets to getting great results. Not “confusing” your muscles, or elaborate choreography, or anything youʼve seen broadly marketed.
This doesnʼt mean that itʼs easy. Itʼs not, but this level of effort is similar to an athlete who, while theyʼre putting out some serious work, still makes everything looks effortless.
The takeaway: Get your whole body engaged and working prior to each rep, be quick and powerful on the lift or “up” part of the movement, and then work the lowering part of the movement with control for about 3 seconds.
Getting The Entire Body Lined Up And Cleaning Up Movement In Five Cues Glutes tight. This will get your legs and core lit up and working.
Elvis hips (push them forward slightly) – this applies to push ups and any time you feel your back getting too much arch, especially in the lower back.
Ribs closed – this will help with your core and shoulders. Just as itʼs easy to overarch the lower back due to tight hips, itʼs easy to overarch the upper back because of tight shoulders.
Squeeze the handle/grab the ground – if holding a weight or doing a push up, or extend your fingers, (if empty handed). This is to engage the bigger muscles of the upper body and keeps you from dissociating the arms and shoulders from the rest of you. Which is a big reason that a lot of people struggle with upper body strength.
Press your tongue to the roof of your mouth and look down slightly. This takes out any unnecessary impingement and keeps your neck lined up with the rest of your spine.
Or you can disregard it like this guy.
All of these contribute in a big way to stability and improving strength, so I recommend that you run through all of these cues as you set up for each movement.
How to make training a part of your life
This training template should only take 15 – 20 minutes to perform. Time and willpower are at a premium so put away the distractions and get after it with some intensity! If the weather is good, then get outside. Do whatever you can so that you can channel your focus into a great training session and have fun while youʼre at it!
And donʼt let the perfect get in the way of the good, either. So many times I have an ideal workout planned, but you know what? Something comes up, I have to take a call and now Iʼve got less time. Or the weights or equipment I had planned on having access to are being used and arenʼt available.
Instead, I go with the movements that take less set up time and go with whatʼs available NOW. Sure, itʼs not my first plan, but it keeps me on track, I donʼt get bogged down in “perfect workout world” and often times, it ends up being better than what Iʼd originally written.
A Simple Five Movement Framework For Training
Pick one movement from each of the five categories and pick a weight or variation you can perform for up about 10-12 reps. If you can hit 15 reps, then itʼs time to move up. You can keep mixing it up every workout or repeat it and try to do better – more reps, more weight, more time under the weight, better quality of movement. Thereʼs no wrong way to do this template.
Set a minimum of two rounds. A good goal to shoot for would be to hit four to five rounds in about 20 minutes.
How many times per week? To really see results, whether thatʼs fat loss or building a stronger, more resilient body, you should aim for four sessions per week. You might need to build up and start with three. (including classes at the dojo)
In addition to this, I am a huge fan of walking. Preferably outside. Do this a lot. In fact, you can do this everyday.
Five Movement Categories:
Hip Hinge (Hamstrings and Glutes)
Romanian Deadlift , Single Leg Romanian Deadlift, Side lunge, Hip thrust, Swings, Bridge, Hip Thrust A short compilation of The Best Dang Hamstring & Glute Dominant Exercises
Push (Chest, Shoulders)
Push Ups, DB Bench Press, DB overhead press, Pike Push Ups (AKA Push Back) More Push Up Variations
Knee Dominant (Quads and Glutes)
Split Squat (rear foot up to advance) lunge, squat, Compilation of The Best Dang Quad Dominant Exercises
Pull Up progression, 1DB Row, strict curls, suspended row (can sub cable row), band pull apart variation.
Pallof Press, RKC Plank, Side Plank, Russian Twist
*Key note: practice “vacuum packed abs” on all of these for tightening your waist
Efficiency: Ideally, I like each round to take right about 4-5 minutes to perform, so if you can use the same bench, weight, etc. with minimal transition time, then go with it. Also, while I love single side training, donʼt let it slow you down.
A Sample Workout:
Total Body, Abs, Mobility:
DB Side Lunges (alternating sides)
DB Overhead Press
Split Squats (perform all reps on one side, then switch) Pull Ups/Lat Pull Down
Pallof Press :30 – :40 per side (my favorite core movement)
These are all pretty standard movements so youʼre not going to look weird. However, I would encourage you to keep pursuing heavier weights, tougher variations, and better quality of movement. So, when someone asks what youʼre doing you can reply:
Having An Example
Seeing behind the scenes at how other trainers get after their own workouts has been a huge help to me, so here are a few of my favorites that either follow a similar template to the one I just set out in this guide, or are just a great picture of how to get after it with the magic ingredients of intensity and quality of movement.
Molly Galbraith – demonstrating a conditioning circuit
Hopefully this guide has given you some ideas for staying on track and making some serious progress towards your goals. Get after it early and often and make moving every day a habit, and ideally one that is rooted in self care, not in beating “trouble spots” into submission.
Been there, done that, got the t-shirt, cut off the sleeves, now I cut the grass in it. I donʼt recommend it.
That was one of the worst things I did and I approached fitness that way for a long time. Itʼs not just a mental approach or something amorphous. It has real world consequences.
It affects everything from the way you do the workouts, to how you eat, to how you carry yourself, to any number of other things that can contribute to your success or hold you back. And really, to get a different set of results, you have to become consistent with the outcome youʼre aiming for.
So approach your training wisely and get after it!