Weight Training for Busy People

"The simplest things are often the truest"

-Richard Bach

As I was deliberating what to cover with regards to weight/strength/resistance training for people with busy schedules-I became overwhelmed because it's such a vast topic.  That's when it hit me-keep it simple! Busy people don't have time for complicated, the simpler the better so here you go :)

FOCUS ON THE BASICS

Because it may be difficult for many of you to make it to a gym as often as you'd like I want to highlight some very basic exercises that you can do at home with little to no equipment that can absolutely help you launch an attack on unwanted fat so you can start losing inches! Some of you know what these exercises are, if you're unsure click on each one and you'll be taken to a youtube video explaining them (I'm aiming to make my own videos within the next 2 months!)

Push Ups (can be done on knees for beginners or those with limited upper body strength, work your way up to "man push ups" as many of my clients call them)

Planks (challenge yourself to hold this longer than 10 seconds like she says in the video, get up to 1 minute +)

Bent Over Row (she uses plates in the video but you can also use dumbells or a barbell depending on what equipment you have)

Plank Row (ask any of my clients, this is one of my FAVORITE exercises, works the back and core)

Squats (please if you have knee or lower back pain pay close attention to these areas when squatting so as not to exacerbate any existing condition-my tip is to squeeze your glutes on the way up-kind of like you're trying not to pass guess, not the best example but you all know EXACTLY what I mean.)

Lunges (I really like his elevator not escalator analogy!)

SIDENOTE... for people who are not in the habit of doing squats and lunges regularly, I've had clients tell me after a few weeks of incorporating them into their programs 2-3x/wk their booties have lifted......yesssss! fighting gravity is sweet (guys you may not care if your booty lifts, but you may want to share this w/ the ladies in your lives :) )

Side Leg Raises

Bicep Curls (you can go ahead and FF through the first 30 seconds of this one)

Tricep Dips 

Shoulder Press (in the video his palms are facing each other-you can also face your palms out)

Sit Ups (I'm not attaching a video, because I couldn't find one I like.  When it comes to sit ups you may need to find something to tuck your toes under to keep your feet down so you can sit all the way up.  Cross your arms over your chest and sit ALL THE WAY UP.  When you get to the top really squeeze your core and bring those elbows over your knees so you feel that work all the way down through your lower abs, lower ALL THE WAY DOWN one vertebrae at a time and repeat!)

Bicycles

I recommend doing as many exercises as possible in a standing position (obviously this doesn't apply to push ups, planks and etc) versus sitting because many of you spend a lot of time sitting on your commutes in your car, on the train or at your desk all day-please don't sit when you work out!

Need more of a challenge or want to be more efficient? 

Combine some of the exercises. For example:

squat to shoulder press

lunge to bicep curl

do side leg raises while holding a side plank and etc.

*most of the videos I posted are the most basic forms of the exercises, there are progressions when these get too easy-but that's not really something I can cover in a blog!

Standards of Good Form

-Keep your shoulders back and pressed down away from your ears

-activate your core (contract your abs, squeezing your belly button towards your spine whether you are seated, standing or laying down)

-If you're in a laying down position, back should be flat on the ground

-Hips are under you giving you a good center of balance and preventing back from arching

-Exhale against gravity i.e.-during a push up on the way up, during a bicep curl as you raise the weight.  Why? because your core contracts when you exhale anyway-giving you a little extra umph during the hardest part of the exercise :)

Really strapped for time??!!-remember this. 

 Train your larger muscle groups first-chest, back and legs.  

Here's why-the smaller muscle groups and your core all assist and are technically working during exercises for your major muscle groups.  For example during a push up-your shoulders are stabilizing your arms.  During a squat your core stabilizes your body and keeps you from falling backwards (if you're squatting properly).  During a bent over row your triceps, shoulders and biceps are involved in helping you raise and lower the weight and etc.

As always, I'm here if you need me elizabeth.dialto@gmail.com