One of the most common reasons people have for not going to the gym or not eating a proper diet to help them achieve their goals is that they don’t have enough time. They don’t have enough time to get to the gym. They don’t have enough time to cook enough meals. They don’t have enough time to recover. The list goes on and on.
Now the reason for the lack of time is usually work commitments. This is something that cannot be avoided. So where you cannot make time there is no reason to say that you can utilize the little time you have more effectively. You can cut your workouts down in length (not volume), you can prepare your meals more efficiently and in advance, you can make more time to chill out and de-stress (this will have a huge effect on achieving your goals).
So here is how to do it:
The most important thing about diet is pre-planning. Make sure your diet is written down for every single day of the week. When you have done that you can see which meals you need each day. You can see which meals you can cook weekly and which will have to be cooked every day. For example a lot of my diet was made up of chicken and rice the last time I was mass gaining. On a Sunday night I would make 5 days worth of chicken and rice (10 portions). I would put 2 days worth in the fridge and then freeze the other 3 days worth. Then after the 2 days I would defrost the rest and put them in the fridge. This meant that 2 of my meals every day were ready for me every morning. That meant at work I just had to open a Tupperware tub and quickly eat my meal. It took no more than 10 minutes to eat. Combined with 2 protein shakes and 2 protein bars I had enough food to last me the full day at work. If you then add in your breakfast and 2 meals after work you have your full days diet without having to prepare food in a morning and waste time at work cooking food or going to the shops on your dinner. If you are able to cook all of your meals for the full week in one sitting then that will save you masses of time and get rid of any reason for you to not be able to follow a perfect diet. It would take me less than an hour on a Sunday night so there is no excuse not to.
Many people with jobs and a family find it hard to find time for the gym. You may only have 3 x 45 minute sessions per week spare to train. This is understandable and does not mean that you wont be able to get results in that time. All you have to do is make your training efficient. You can get great results even with a relatively small amount of time spent in the gym. If you waste those 3 hours walking on the treadmill you wont get anywhere but if you want to maximize the small amount of training time you have you must train hard. A great programme to lose fat and tone up in a short time frame would be something like this.
10 minute warm up – incline walk on treadmill at 140BPM heart rate
25 minute weight session –
Bench press supersetted with barbell row – 3 sets x 15 reps (no rest period)
2 minute rest
standing barbell push press supersetted with dumbbell curls – 3 x 15 reps (no rest)
2 minutes rest
Wide grip pull ups (assisted) supersetted with dips (assisted) – 3 x 15 reps (no rest)
10 minute HIIT cardio –
Treadmill – 12 degree incline – 8mph – 30 seconds on sprint followed by 30 seconds gentle walk x 10
This is an example full upper body routine. You could then do another day where you hit legs and abs and then go back to this on day 3 and repeat. There are many combinations of routines to choose from. The point of this is to show you how to really make the most of your time. Keep rest periods short and keep the volume of the workout high. In 25 minutes you will be performing 270 reps. That is a large volume workout for such a small period of time so is going to be tough. However it is far better than standing around for 2 minutes in between each set and only getting 50 reps done in 25 minutes. If you follow a plan like this you can see great results even when you have little time to give to the gym.
Supplements are a fantastic tool for saving time and making your dieting life a whole lot easier. Protein bars are a great way of getting your nutritional requirements without having to prepare a full meal. For some great options on protein bars check out my top 3 protein bars article. Protein shakes are also an extremely useful addition to your plan if you are out on the go. Protein shakes allow you to get your vital protein and take less than a minute to make and drink. Shakes like:
Always have a place in my supplement plan due to their extreme usefulness as part of my diet.
So there you have it. If you are using the excuse of not having the time as to the reason why you aren’t achieving your goals then try my tips to save time and reap the rewards.