Most people think that training must be long and tiring to be successful. People often find it difficult to spend two or more hours in the gym with the idea that more time spent exercising will result in more (muscle) gain or more (fat) loss. While such actions may be laudable, they are often counterproductive. There will always be a point where going to the gym is exhausting and even spending a few hours there is terrifying. Soon you will be able to stop training and use all the effort you put into it.
However, this should not always be the case. If you want to stick to your fitness routine for a long time, try to use a fast workout which will allow you to spend less time in the gym but still encourage you to keep exercising for a long time. While fast training may not bring you the results you want, it will allow you to maintain the ideal body type that will stay with you for a long time. It's important to keep things simple so as not to find things too tiring and awful, after all, you can add a few extra exercises to spice things up and keep you motivated.
Here are some simple exercises you can do at the gym or at home. Workouts can be completed in less than 30 minutes, giving you more time to do other things.
Strength Exercises
For the shoulders, get two heavy dumbbells or two objects of the same weight for each of your hands. Lift the kettlebells suspended from your arms using your shoulders and hold them for three to five seconds, then relax again. Repeat this step 8 to 12 times depending on the weight you are using. Make up to three of these sets.
Chest Press or equivalent. Lie down on your back on a hard, level surface. Before doing a regular bench press, warm up first by doing a set of 8 to 12 reps, using a third of the weight you normally lift. After warm-up, do three sets of 8-12 reps of regular bench press. Just remember to avoid rounding your back when lifting weights.
For bicep curls, lie on an incline bench with dumbbells of the same weight in both hands. Raise your right arm for two counts and back up for three counts, do the same with your left arm. Repeat 8 to 12 times. Do three sets of this exercise.
For thighs and buttocks with heavy dumbbells on each arm, squat lightly until your thighs are parallel to the ground, then stand upright again. Repeat 8 to 12 times. Do two or three sets of this exercise.
For calves, stand upright with heavy dumbbells in each hand. Carefully raise your toes as high as possible without hesitation or losing balance. Repeat 8 to 12 times and make up to two sets.
The exercises above are so simple and easy that you might think they do not work. But such a simple regiment will be easy to maintain, and the results will come in time and keep so you can enjoy your body. You can replace the exercise above with a 30-to-45-minute cardiovascular workout so that you too can lose fat while gaining muscle.
To get in shape, you do not have to spend hours at the gym. All you need to do is stick to an exercise routine and make it a lifestyle. Of course, you need to eat a balanced diet and do everything in moderation. Over time, you and other people will see results. Soon you will have the body you want.
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