Let's face it, our health and fitness usually sits low on our priority list when we're juggling things like work, our relationships and our leisure time.
Since recently becoming a father myself, I understand just how little time you can have during the week to put yourself first.
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Imagine if you could still get fitter despite having less time each week. The only way to achieve this is by having a well designed training plan that is tailored to your specific circumstances. Whether you'd like to get stronger, gain muscle or lose fat, there is always a solution out there to make that possible.
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In my experience, people get much better results when working with a plan that is designed around them rather than the other way around (trying to fit their life around a cookie cutter template they grabbed off the internet).
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Here are the top 5 things you need to consider in your training plan in order to maximise your results with limited time.
1. Start With A Clearly Defined Goal
Getting 'fitter' is too broad of a statement to be legitimate goals. If we have nothing to aim at we are setting ourselves up for failure before we even start. Specifying our goal means we don't waste our time on things that don't matter and also gives us more chance of sticking to the plan since we know the purpose of everything we do. Think about what you would specifically like to improve whether it be to gain strength, build muscle, lose fat, improve cardio, improve mobility, reduce pain etc. Go one step further and define what achieving that goal might look like and when you would realistically like to achieve it by. To make a goal even more powerful you might also add 'why' that goal is important to you.
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E.g. I would like to lose 5kg of fat and gain muscle so that I don't feel anxious at the beach.
2. Create A Well Designed Program Based on Your Schedule and Goals
Great, now that we have a goal to get excited about, the next step is to make sure your exercise program is designed so that you are not wasting any time doing unnecessary things.
A well designed program will take into consideration the amount of days you can realistically dedicate to training, the amount of time you have each session, your key focus areas, your training experience, the equipment you have available or any injuries you may have.
This will cut out all of the junk and ensure that you have a well balanced program that is efficient and effective for the time that you have. There is no use doing a 5 day training split if you only have 2 days a week to train.
3. Nailing Your Nutrition
Nutrition plays a huge role in your results especially when it comes to any fat loss goals. In fact, most people grossly overvalue their workouts and undervalue their nutrition when trying to achieve fat loss.
The truth is that if you have experienced consistent weight gain or struggled to build muscle, there is a fundamental flaw in your nutrition that is preventing you from doing so.
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Most people need to have a general understanding of calories and macronutrients before they can start seeing great results. Most of the time your diet isn't inherently 'bad', it might just need some minor adjustments to bring it in line with your daily caloric needs. We would want to achieve either a caloric deficit for weight loss or caloric surplus for weight gain.
4. Performing Exercises Effectively and Safely
If you don't have much time to train, then you'd better make sure you're getting the most out of your exercises by performing them well at sufficient intensity.
Making sure you are doing things with good form, tempo and intensity are crucial when maximising your gains from your program and preventing injury.
Sometimes you are better off reducing the weight and performing the exercise correctly to maximise the stimulus on your muscles. As a general rule, if you can't feel the muscles you are trying to target, then you are likely performing it incorrectly. Fix your form first before adding load.
5. Weekly Review and Plan Optimisation
Life rarely goes 100% according to plan. Reviewing how you went each week with your plan ensures you can make appropriate adjustments to stay on course. Some things we might consider include:
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Were we able to stick to the initial plan?
Are we tracking in the right direction towards our goals?
How were our hunger and energy levels?
Are we ensuring progressive overload each week to allow for adaptations?
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This ensures that the plan is always optimised to suit what is going on in your life and to make sure you are still on track towards your goals.
Implementing all these things when coming up with a training plan will put you in a great position to finally achieve your goals despite being time-poor. Perhaps you suspect you've been falling short in a few of these areas but don't know how to fix them. Don't worry, I'm here to help.
I'm Roger
an experienced PT you can trust
I've spent the last 6 years as a face to face personal trainer helping busy professionals achieve their fitness goals.
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I offer specific, tailor-made plans to suit your lifestyle, schedule and experience level and systematically build you up towards your dream body. I believe each individual has distinct obstacles that need to be overcome and that there is no one-size-fits-all approach that exists. I'm confident I can pinpoint exactly where you have gone wrong in the past and give you solutions within the first 10 minutes of a consultation.
Want to book in a free, no-obligation strategy and troubleshooting session to see where you are going wrong?
Benefits You Can Expect
Expert Advice
Never look lost in the gym again. Your customised workout delivered straight to your smartphone with videos to assist you on technique.
Nutritional Mastery
Learn about all the tools needed to achieve your dream body while still eating the foods you love.
Accountability
Weekly check-ins and review to keep you accountable and to troubleshoot any issues in the initial plan.
Nigel. M
"The results speak for themselves."
"Roger provides a great bespoke training and dietary program which was tailored to my fitness goals (and training limitations)."
Testimonials
Maria. W
"He genuinely puts his clients first before himself
"He has done an amazing job helping me boost my self-confidence and shed fat, all while building lean muscle"
Suzie. T
"He has kept me motivated to follow a routine"
"He's provided excellent advice and helped me gain more confidence at the gym. I couldn't be happier with what I've achieved in just a couple of months."
Step 1: Fill out the enquiry form
Tell me all about yourself and what you need help with. I will get back to you within 24 hours to book you in for your 20 minute phone consultation.
How it
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Step 2: Attend the initial consultation
I will formulate an individualised plan to suit your current lifestyle and needs. There is no obligation to continue if you are not 100% convinced on what we have discussed however if we have a time booked in please ensure you can attend as my schedule is limited.
Step 3: Start your training!
Use our smartphone app to execute the training plan and stay in contact throughout the week. Start feeling stronger, happier and more confident both in and out of the gym.