How I gained strength, lost fat and feel better overall while working out less!
I’m not going to lie; I want to spend more time at the gym.
I enjoy it.
Why do I enjoy it so much?
It has saved my life.
I started out as a 300-pound 22-year-old to a shell of a man.
It did not happen overnight. Now, I am a strong and confident athlete.
I’m approaching forty.
Back then, like now, my time in the gym wasn’t fun time.
It was time for work.
Time to get better.
Time to change.
It was the work that I couldn’t get enough of.
I was young, and in school so I could spend more time at the gym.
After I graduated, I was still young and had a work schedule, so I worked my gym time into my weekly routine.
I went on to work at a gym, so I could be there all day.
Now, as I am older, I run my own business, love my fiancée, and find that life is calling me to be more present elsewhere.
I fought this battle for a year before making a final decision.
It was about nine months ago when I decided to shift away from CrossFit as my main style of training.
I went from training for a competition to training for longevity.
What is CrossFit anyway?
CrossFit is define as Constantly Varied Functional Movement Performed at High Intensity.
I went from focusing on strength, skill, hypertrophy, and stamina-based workouts.
And shifted my focus on strength, skill, hypertrophy, and stamina-based workouts.
Hmmm? 🤔
I guess I still do CrossFit, in a sense. 😉
I will explain what’s different below.
How can two types of training be so similar yet so different at the same time?
The difference, for me begins with the volume of movement and time allocated to training.
Back then, I was at the gym for two to three hours a day, six times a week.
Looking back, I would say that I overtrained.
Sometimes I even worked out two times per day.
Now I’m in the gym for one hour a day, four times a week.
I take the same sections of strength, skill, hypertrophy and stamina based training and instead of focussing on how much I can do everyday, I focus on being intentional with what time I have.
I am 37 years old and feel like I’m just getting started with the rest of my life.
My body may not be fit for the CrossFit Games or a bodybuilding competition, but I look and feel damn good.
And on top of that I have been able to spend more time with my loved ones, and my work.
I want to feel continue feeling amazing while doing it all.
And you can too!
Your plan begins when you can understand the following. ⬇️
A lack of time for exercise equals a lack of priority for one’s health.
How can you fit exercise into your busy schedule?
Odds are that you’re on the opposite end of the spectrum.
Instead of pulling away from spending hours at the gym, you are likely trying to fit in one hour at the gym.
Whichever side you are on. I wanted you to understand this.
First, you don’t need a gym.
If going to a gym isn’t going to work for you when making your life changes, then don’t go.
For real?
For real.
Please be aware that you will be working out at home instead of going to the gym.
If working out at home isn’t an option, then you need to choose the lesser of the two evils.
Choose the gym, or your home.
Decide right now.
How do you do this?
Prioritize
Ask yourself what is most important right now?
Having your “me time” in the gym, and being ok with commuting to the location.
Having time with your family or at home, and investing in equipment to see the changes at home.
Either way works, but you must decide which one works for you today.
Invest
Ask yourself what you’re willing to invest in?
You can invest in a gym membership, which can range from $20 a month to $500 or more per month.
You can invest in equipment, which can range from a few dollars to tens of thousands of dollars.
You can always adjust where you train or what equipment you have. Make a choice and invest today.
Take Action.
For the gym-goers:
Set a time to drive to the gym, and take a tour; walk on the treadmill, sit in the sauna, or complete a workout.
The idea is to get there so you know that you will survive and be able to return again the next day.
Home Workouts:
Set a time to work out at home. Put it on your calendar.
Communicate this with your family, and then take a dedicated period of time.
A 15- to 20-minute workout is ok to start.
If you feel good, keep going. If it’s hard, stay in your workout area for the allocated time for training.
Use this as a starting point, and make it a part of your weekly routine.
Learn how to optimize your gym time for greatest results.
You are a busy professional.
You’re one of three things.
You face the challenge of keeping a consistent workout regimen.
You are burnt out from the program you are on.
You are in a sweet spot and feel great
No matter who you are, investing time in your health may feel overwhelming. It may also feel exhausting.
You have a demanding job, a family commitment, and personal obligations.
Squeezing in workouts at the gym proves a daunting challenge.
But, the good news is that you can improve muscle and performance a few times per week.
Why CrossBuilding?
I created CrossBuilding to show that men and women can get strong and look better.
The mission was to train for no more than one hour in the gym, a total of four times a week.
I did not know it would work.
But I set out on a journey to test this theory.
Remember, I was having a difficult time balancing my work and my health.
If I trained “the way I wanted,” my business suffered.
If I worked on my business more, I would not feel fit.
And nine months later, we’re here.
If you want to learn about my program, you can click HERE.
That is not the aim with this article.
The goal is for you to set a goal, form a plan, and take action on your health.
The Power of Progressive Overload
Discover the power of progressive overload and learn how to make every workout count.
Progressive overload is simple but powerful.
It involves gradually increasing workout intensity to keep challenging your muscles.
This can be achieved by increasing weights, repetitions, or changing exercises.
The goal is to ensure that your body is always adapting to new stressors. This leads to muscle growth and better performance.
Here’s how to make the most of your limited workout time:
Focus on Compound Movements. Do exercises that work many muscles at once, such as squats, deadlifts, and bench presses. These movements offer a lot of benefit. They ensure you target big muscle groups well.
Use supersets, circuits, and HIIT to train efficiently. These methods boost workout intensity in less time. These methods keep your heart rate up. They keep your muscles engaged. They deliver a thorough workout in less time.
Consistency Over Perfection: Consistency is key. Even if you can only do three 45-minute sessions per week. Sticking to this routine will give better results than longer, sporadic workouts. Make each session count by focusing on quality over quantity.
Track Your Progress: Keep a workout journal or use a fitness app to log your exercises, weights, and reps. Tracking your progress helps you stay motivated and ensures you’re continually challenging yourself.
Have a well-rounded program. Remember when I said earlier. I train for strength, for skill, for hypertrophy, and for stamina? These are all segments of my weekly total. Not necessarily my daily total. This allows me to focus on different areas throughout the course of the week. When I do this properly, I can see progress over time.
Join the Community
If you’re looking to optimize your gym time, at home or in the gym, CrossBuilding is now live.
Tips: Maintain a steady pace; don’t start too fast to avoid early fatigue.
Exercise 2: 15 Burpees Over The Rower
Instructions: Drop to the floor where your chest and legs are touching the floor. Jump or Step up and jump over the rower. Repeat on the other side. See howhere.
Tips: Stay low. You do not need to stand up fully. Breathe at the top and the bottom of the burpee.
Exercise 3: 9 Thrusters 115/80#
Instructions: With the barbell in the front rack position, complete a squat then a press. See howhere.
Tips: Lighten the load to complete these reps unbroken.
Target and Approach
The goal is to complete as quickly and efficiently as possible.
Strategy:
Using the Rower, keep a steady pace. Start strong, but not 100%. This saves energy for the burpees and the thrusters.
Burpees Over The Rower: Smooth and fast. Whatever you do, get right to the burpees. Go slow if you need to, but do not stop.
Thrusters: The most challenging part will be picking up the bar. Take 1-2 breaths and begin. Breath at the top of the thrusters, not the bottom. Stand up quickly, extending your hips fully and arms fully overhead.
Optimizations
Adjust the workout to fit your fitness level. Use the equipment you have.
You can substitute a rowing machine with a 200m Run. Or, 100 double-unders.
If you do not have a rower, complete lateral burpees over the barbell.
Choose a barbell weight that is appropriate for your skill level.
Conclusion
This workout blends muscle endurance and strength. It aims for consistent performance in all rounds.
Share Your Progress
Share your progress. Also, share any optimizations you’ve made. Be sure to tag me @cavantv_ so I can cheer you on! Remember, it’s not only about pushing hard. It’s about making sustained effort and progress.
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