January in a new year means one thing for most people: resolutions! Whether it’s a resolution to sleep better, cut out fast food, or spend more time in the gym, January tends to be a good month for folks to “start again”. At Resilient Fitness (RF), we understand that starting (or re-starting!) takes courage and we’re excited to see a lot of our folks back in the gym! But what if you only have an hour to workout? Is it possible to get an effective workout without spending hours in the gym? Absolutely– and we’ll tell you how.
Focus on Full-Body Workouts That Use Compound Movements
Instead of isolating specific muscle groups with long workouts, do full-body exercises. This approach targets multiple muscle groups at once, burning more calories and promoting muscle growth. Movements that target more than one muscle group at a time are called “compound movements” and are very effective in burning more calories and building muscle in a shorter amount of time. Some effective compound exercises may include squats, deadlifts, lunges, kettlebell swings, and/or HIIT movements and classes. Spending some time outside of the gym planning your workout will help minimize the time spent in the actual gym. That’s why, at RF, we take all the guesswork out of planning for you!
Rest & Nutrition Matter!
By putting in some time to actively rest and eat well, athletes can maximize their time in the gym. Rest and nutrition are critical for muscle recovery and fat loss. Skimping on rest can lead to physical exhaustion, impair muscle recovery, increase hunger, and negatively impact your metabolism. Athletes should aim for 7-9 hours of sleep per night. It’s also crucial to maintain a healthy diet to make the most of your time in the gym. Healthy foods– proteins, healthy fats, complex carbs– are the best fuel for your body to move the most efficiently in the gym. For example, to build muscle, aim to consume 1.6–2.2 grams of protein per kilogram of body weight daily. Good sources include lean meats, fish, eggs, dairy, tofu, and legumes. To lose fat, you need to be in a calorie deficit, meaning you burn more calories than you consume. This can be done by reducing your intake or increasing activity (or both). include healthy fats (avocados, nuts, seeds, olive oil) and complex carbs (vegetables, whole grains, legumes) to support energy and muscle growth.
Incorporate Progressive Overload
Gradually increase the intensity of your workouts by adding more weight, increasing reps, or adding sets over time. This helps your muscles adapt and grow, improving both muscle mass and strength. Aim for small, consistent improvements rather than trying to lift significantly more weight every session. For example, if you’ve been doing the same movements for two or more weeks, you should be able to progress in some way, be it adding heavier weights, adding an extra set, or moving faster through the movements. The good news is that there are a variety of different ways to achieve progressive overload, so it just depends on the athlete’s goals.
Consistency Over Time
Changes take time and it’s important to focus on being consistent with your workouts, nutrition, and sleep. Progress may be slow at first, but with patience, results will come. Keep track of your progress to stay motivated, but keep in mind you can track your progress in more than just weight on the scale! You can use body measurements, strength levels, or even how clothes fit to track progress. Remember– progress takes time and it’s not always going to be a linear progression. The most important thing is to stay consistent!
Ultimately, by putting in some time outside of the gym– making sure to rest, recover, and strategize– athletes can spend less time in the gym and maximize their time. At RF, all our class sessions and one-on-one appointments are an hour long so our members can get in, get their workout, and get out. All planning is taken care of for you and we’re happy to explain why we program what we do.
If this sounds like a schedule that’ll work for you, contact us for a Free No-Sweat Intro Session!
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