3

votes

Exercise tips: greatest returns on limited timeframe?

Answered on August 19, 2014
Created March 08, 2012 at 2:50 PM

I've eaten paleo inspired goodness for a long time now, but I don't exercise much.

I want to step up to the next level. I'm not unmuscular, but I'd like to increase aerobic capacity, tone up and lose fat.

What are your best tips for making sure you get effective exercise in on a limited timeframe?

3846a3b61bc9051e4baebdef62e58c52

(18635)

on March 08, 2012
at 07:35 PM

Been doing this myself for 12 weeks now. Steady gains every week. And I wasn't untrained when starting either.

77877f762c40637911396daa19b53094

(78467)

on March 08, 2012
at 04:05 PM

You are the "Less is More" gold medalist.

4164a77c7ccf4839ec7f1e665d27cc6d

(1085)

on March 08, 2012
at 03:44 PM

Can you clarify just how limited your time frame is?

537001f30670e73eb0ac45779af649a5

on March 08, 2012
at 02:59 PM

feel free to contact me on the tumblr

537001f30670e73eb0ac45779af649a5

on March 08, 2012
at 02:59 PM

Any questions, feel free to email me at vinneeee at gmail com

Bfddc0ab925c8ea0e0c2e87198514907

on March 08, 2012
at 02:55 PM

Interesting, thanks

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3 Answers

4
C9d4e3a7bece817317f273ac69e6b8eb

on March 08, 2012
at 03:33 PM

I use Doug McGuff's Body by Science weight lifting protocol. It's a form of High Intensity Training (HIT). I lift slow and heavy for 15 minutes 1x per week.

In addition, I include High Intensity Interval Training (HIIT). Three times a week, I do a set of three 20-second all out sprints.

My total workout equates to less than 20 minutes per week.

For fun (and to express beneficial genes), I also like to walk leisurely if the weather is good.

For more information:

Body by Science: http://amzn.com/0071597174

3 minutes per week HIIT: http://www.bbc.co.uk/news/health-17177251

77877f762c40637911396daa19b53094

(78467)

on March 08, 2012
at 04:05 PM

You are the "Less is More" gold medalist.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on March 08, 2012
at 07:35 PM

Been doing this myself for 12 weeks now. Steady gains every week. And I wasn't untrained when starting either.

3
1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on March 08, 2012
at 05:00 PM

Try doing barbell complexes if you have access to a barbell/weight.

My favorite of these is the "Bear Complex"

5 rounds of 7 sets of 1 each

power clean
front squat
push press
back squat
push press

So you do the clean, squat, press, squat, press and repeat the cycle 7 times without setting down the bar. You then rest, put weight on if you can, and go again. Higher weight each workout if possible is the goal. I did this with 2 minutes rest between rounds and it added up to 10-15 minutes of work with me smashed.

More about complexes

You'll get a massive aerobic workout plus you're using all of your muscles and you will gain strength. Boom.

2
537001f30670e73eb0ac45779af649a5

on March 08, 2012
at 02:52 PM

well, i post short, intense workouts 3x a week on my tumblr.

trifit.tumblr.com

they take max 15 mins to finish

537001f30670e73eb0ac45779af649a5

on March 08, 2012
at 02:59 PM

feel free to contact me on the tumblr

537001f30670e73eb0ac45779af649a5

on March 08, 2012
at 02:59 PM

Any questions, feel free to email me at vinneeee at gmail com

Bfddc0ab925c8ea0e0c2e87198514907

on March 08, 2012
at 02:55 PM

Interesting, thanks

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