Maximize Your Workout: Achieve Great Results in Just 30 Minutes!

 

Resistance training, also known as weight training or strength training, is an excellent way to build and maintain muscle mass, increase strength, and improve body composition. In fact, it’s the only way. Getting strong has many health benefits as we get older. However, many people are under the impression that resistance training requires hours in the gym, following complicated routines. The truth is that you can achieve great results with just a few minutes of resistance training per day, and in this article, we will explore how to do all this in less than 30 minutes per day.

The American College of Sports Medicine recommends that adults engage in resistance training at least two days per week, targeting all major muscle groups.

The formula is simple, focus on compound lifts. Compound lifts are exercises that engage multiple muscle groups and joints simultaneously. Examples would be Squats, rows, and chest presses and all the variations there of. Squats, for instance, work your legs, hips, and lower back, and help to strengthen your core muscles. Rows, on the other hand, target your upper back, biceps, and shoulders, improving your posture and reducing your risk of injury. Chest presses work your chest, triceps, and shoulders, promoting upper body strength and stability. Compound lifts also burn more calories than isolation exercises, because they engage multiple muscle groups at once. In addition to building lean muscle mass and strength, compound lifts also help to improve bone density and joint health, making them a vital component of every exercise program.

·       Do 2-4 sets of each lift.

·       Between 8-12 repetitions,

·       Add 60 seconds rest between each set.

Do them all on one training session hitting all major muscle groups in less than 30 minutes.

Now if you start cutting out as much processed foods as possible and instead focus on whole food sources and making especially sure to get quality protein with every meal then your results will blow you away.

You can perform this routine two to three times per week, allowing a day of rest between sessions. Start with two sets of each exercise making sure the weight you select is challenging but not too much that your form breaks down. Do that and gradually increase the number of sets or reps as you get stronger.

Conclusion

You can achieve great results with just a few minutes per day. By incorporating resistance training into your fitness routine, you can slow down the loss of muscle mass and strength that comes with age and improve your overall health and well-being.

George Georgiades | Coach & Trainer



 

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