Hard & Time Efficient Workouts
Hey everyone,
I've been interning this summer and have gained an appreciation for how much time work can eat up during the day and how many people working in finance neglect their health. I've made it a long term goal of mine to never become one of those middle-aged guys with a beer gut who hasn't worked out in years. I've started looking into workouts I can do in a short amount of time and burn a significant amount of calories. Recently I've been doing Extreme Kettlebell Cardio by Keith Webber, (found out about it through the Joe Rogan podcast) which is ridiculously hard and a great workout and I recommend it to anyone but I'd be curious to see how other people on here stay in shape and what kinds of workouts you guys do, especially when you're short on time. Thanks
jump rope, swimming, kickboxing
Swimming is my personal favorite. BJJ and kickboxing are also grea. Just gotta make sure to wear headgear so your ears look human still
I've never worn headgear and have never had anything serious happen to my ears. I don't do BJJ as much as I used to as my coaches split and I went from Muay Thai + BJJ to just Muay Thai (I moved with my Muay Thai coach).
I think getting cauliflower ear is somewhat a case of genetics. You get it when someone slams the shit out of your cartilage and there were a few times when I thought I was going to get it for sure. In fact, one time I did get it slightly in an ear and I thought it was permanent (you couldn't really tell, but I could tell) and it kind of went away, but also changed the shape of both of my ears slightly (you can't tell). It was kind of a cultural thing that no one wore ear guards at the BJJ dojo and only like 1 guy wore them. If you got them, it was a badge of pride.
I have a lot of things I worry about in contact sports (including getting a $400 front filling knocked out) and the ears were definitely a concern, but in the end never really developed an issue. I've seen white belts with cauliflower ear and black belts with nothing. Its like the finger tendinitis - some people get it and have to wrap their fingers.
Cheers.
P90X3 or any of the Beach Body series. Kick your butt in 30 minutes. Lots of variety so you don't get bored. 21 Day Fix Extreme, Insanity, etc.
High Intensity Interval Training. Can do it on a stationary bike or running.
That Extreme Kettleball stuff strikes me as bad for the body over the long haul (joints, injury risk), but could be wrong...I only play a Doctor on TV.
I am tired of all these bullshit workouts with fancy names.
Wake up at 6:30am and just lift before work (the only exception being if you are not in bed by 12:30am the night before)
There are only 3 rules you need to follow. Ignore all of the stupid over complicated marketing garbage:
1) Concept of WEEKLY Calories In and Out: Your weekly calories need to be at a defecit if you are cutting and in a surplus if you are bulking. The amount of defecit/surplus will dictate the amount of fat/muscle you lose or gain based on predetermined factors like genetics, workout intensity, and diet macros (ensure you are hitting those deficits/surpluses after hitting 1.0g-1.5g protein per day)
2) Workout hard and fast. My workouts are basically 10 minutes of super intense stair master, 30 minutes of nonstop strength training, and 10 minutes of sprints and jumprope. If done correctly gives you solid gains with a good balance of cardio, HIIT, and type 2 muscle fiber activation.
3) Supplements. Take 2 scoops of whey protein post workout. 1 scoop of casein at night before bed. Also take ashwaganda post workout along with ginseng. BCAAs mixed with preworkout before. No need to count carbs just keep them low, just dont eat stupid shit like pasta on a monday for lunch. Sugar should be non-existent in the diet.
Doing literally just this has allowed me to get through an IB schedule for 3 years and now PE and still maintain sub 10-11% body fat year round with a decent amount of muscle mass.
Explain nonstop?
No rest - just one activity to the next in a speedy fashion - no lollygagging.
I completely agree.
Working out isn’t about doing some bs celebrity program and keep switching to a new one every month, it’s about picking a solid one and sticking with it for the longer term while progressively overloading.
You don’t need to do some hardcore cardio program where you are constantly jumping around. Just research and build a strength program, stick to it, progress, watch your diet (research nutrition) and you’ll be good.
got links to the nonstop workout on YT? Just want to see an example of what that means exactly.
It's all about getting your body to do more with less recovery time. You can take any program (except maybe one made for weight progression like starting strength et al.) and reduce your rest time.
It's not the same for everyone but as long as you look like you just got out of the washing machine you're doing it right. One caveat is that you do have to swallow your pride and accept that you're gonna struggle to move 'light weight' in public, although it ain't nothing but a peanut.
pick up something heavy and do thrusters till you pass out
Start a push/pull/legs routine. (Chest/tri, Back/Bi, Quad/Calve, Shoulder/tri, Back/Bi, Ham/Glute) Hit dropsets on every lift, going 5 sets per lift. 1 compound lift to start followed with 2 or 3 isos. Should be able to completely deplete the muscle group in under 60 minutes. Push day example: Flat barbell bench, incline bench, tricep extensions, cable fly's, dips. Hit cardio instead of lifting on days your short on time, recommend stairmaster or incline treadmill, both in sweats + sweatshirts. Just throw abs in at the end of a day when you have a little more time, shoot for once or twice / week and call it good
This is roughly what I was doing before I got fucked by an unrelated surgery, and was really liking the increase in strength and relatively rapid increase in lifting weight. This one on reddit is what I used as a basic template. +1
Big dick energy is to tuck everything in down to your socks
Learn to hit the heavy bag properly by constantly moving and throwing various combination and varying power. 5 3 minute rounds at high intensity combined with pushups/situps/pullups is a great workout.
Definitely
This. The heavy bag may be the single most fun workout you can do by yourself (I'll admit, shadow wrestling ain't what it was). I'd focus on having like three really good combinations like, jab cross, hook. cross, hook, cross, and jab, cross, slip, cross. Putting up the 5 piece with fries and a drink is sexy AF, and it might be a better workout because you're just throwing punches to exhaustion and calling it a day, but it's really satisfying to develop good technique.
If you're looking to maximize calories per hour I think just kicking it until you puke would be the optimal path. This will also allow you to knock over small-medium vegetation like Buakaw which may be useful, you never know.
Make sure to buy lots of Affliction clothing and drink monster or the above won't work.
Also- diet is way overlooked. Keep it simple too.
I just discovered the Pasadena salad at Trader Joe's. It is a filling lunch, $4, and 160 calories. Aside from making your own salad, probably the best bang for your buck.
I just ran a 18:58 5K on the treadmill. 6:07/mi.
9.8mph avg, 9.0mph - 11.2mph.
That's fucking efficient. Come at me bro. :P
4.4km in 17:30, I'm coming for you bro.
I don't know how you guys don't get bored on the treadmill anyway. Running outside is much better.
Nice job.
I ran 5mi outside last night. I also did indoor cycling for 50min after this morning’s 5K treadmill. I’ll probably run 5mi outside later and then another 5K treadmill after the sun sets.
I hit 18:02 tonight on a treadmill 5K.
5:49/mi avg pace. Pretty solid for me. So efficient.
there’s an app called 7M workout with different HIIT programs, do 3 cycles each morning for cardio and flexibility and then hit the gym for strength at least once a week where you hit 5 sets of deadlifts, squats and benchpress each
time is so not whats keeping you from working out. im running a business and a family and i recently ramped it up to two-a-days. probably because i'm clinging to control as my life slips away but still whats your excuse all you do is sit at a desk and play warcraft anyway
too easy to avoid a gut, no need to do all these fancy things
can bang these out no matter where you are and in a short amount of time
/done
Running
Rowing is fantastic. A stroke engages 86% of your muscles. It's also low impact, so better than running for your knees. Having an erg is obviously not the same as rowing on the water (that was wonderful), but it's still great and you avoid the blisters.
step 1: buy an erg, preferably a concept 2 step 2: watch a couple of videos on the proper form - easy step 3: crush it step 4: win the Head of the Charles step 5: leverage that into MFPE or Citadel/Fortress offers step 6: profit.
This?
bingo. concept 2 is legit
Exactly. You can also get the Endurance R300, but it's not the same caliber.
I also highly recommend getting the Hydrow app on your phone/tablet and streaming it (potentially to your TV) while you row. They have fantastic classes and scenic rows.
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