Leaner Is Not Always Better

Is leaner always better?

The fitness world would make you think so.

Scroll through Instagram on Tuesdays for all the transformation Tuesday photos and you sure would think so.

According to Instagram before and after photos, you can’t be happy with a little extra body fat. You should have 6 pack abs. You should constantly pick yourself apart and hate your “flaws” and strive for the perfect body. You can’t be”fit” unless you don’t have an ounce of bodyfat, right? 6 pack abs are always the ultimate goal. Because leaner is ALWAYS better, right?

Well, I’m here to tell you, NO-sometimes leaner is NOT better.

What do I mean by that? Well, let me first say, there is nothing wrong with physical transformations, or losing weight, or fat loss. Getting leaner for many people is great when it comes as a result of changing your lifestyle from one that was unhealthy to a healthier way of living. I’m ALL for that. 

But what about when you’re already healthy, as in you lift weights and do some sort of exercise most days of the week, and you eat your veggies and lean proteins and drink your water and all that good stuff? Is getting leaner always the ultimate goal? Is it ALWAYS a good thing? I don’t think so.

Sometimes leaner is better. Until it’s not. 

Leaner is not better when it distorts your body image.

It is not better when it leads to restriction and hours and hours of cardio, or pushing your body to exhaustion every single day.

It is not better when your health suffers as a consequence(as in losing your period, for one thing).

It is not better when it leads to your energy and strength suffering as a result.

It is not better when working out and nutrition consumes your entire life.

It is not better when exercise becomes more of a a chore or a punishment than something enjoyable and fun.

It is not better when it interferes with your relationships or your ability to relax and enjoy life.

It is not better when it makes you fear foods and think you “can’t” eat certain things.

It is not better when your body becomes the only thing that defines you and what brings you your happiness.

Sometimes the best transformations are the ones that are mental, not physical. Sometimes, gaining some body fat is better than getting leaner. 

Don’t ever sacrifice your health, mental OR physical, constantly chasing after leanness. No matter what the Instagram fitness models say, you do NOT need 6 pack abs or less body fat or smaller thighs to be beautiful or attractive or fit. Remember, the fitness industry is NOT the health industry.

 

Health, not leanness, should be the ultimate goal. If you are healthy (meaning you eat mostly healthy foods and exercise consistently), then you don’t always have to be chasing leanness! If you have been, and you’re driving yourself crazy, take a break from it. Change your mindset. Relax a little. Change your priorities. Doing so doesn’t mean that you’re lazy or not dedicated. It doesn’t mean that you’re not fit or strong or healthy. It actually may lead to being stronger and fitter and healthier!


I want you to know that there is nothing wrong with being content and satisfied(even happy, maybe?!?!) with your body as it is RIGHT NOW. Because you know what? Our bodies are amazing. They can do so much for us, and they should be treated with love and respect, not broken down and starved and deprived of what they need to function and thrive. It’s okay to want to improve your body and to be the best that you can be, but not when it’s at the expense of your health or mental well being.

In a society where women are supposed to hate themselves and their bodies unless they fit the “perfect” ideal(whatever that is), be a rebel and be a woman who is confident, a woman who loves her body regardless of what body fat percentage or scale weight she is. We need more women like that.

Eat To Fuel Your Workouts

Your whole mindset about food changes when you view it as “fuel” for you workouts rather than the enemy.

Many people, women especially, are scared of food-scared to eat “too much”, or scared to eat certain food groups, such as carbs. Which is why often times I find that many women are not eating enough, or just not enough of the right foods.

OR they are restricting themselves and eating very little during the day or throughout the week, only to binge and eat like crap at night or the whole weekend. NOT a great way to get results or have a good relationship with food.

Food is NOT the enemy. If you are active, and especially if you are lifting weights, you need to view food as FUEL.

What many people fail to realize is that what you eat the night before and the morning of can have a huge affect on your workout. It can be the difference between having a great workout and feeling strong, or having a crappy workout.  If you didn’t eat enough calories or enough carbs the day before, then you’re probably not going to have the energy to push hard or to lift heavy. On the other hand, if you ate too much junk food, then you may feel tired and sluggish the next day.

Case in point: I had a client the other day who was really struggling to get through the metabolic circuit portion of her workout after her strength exercises. Come to find out, she hadn’t eaten anything that whole day. Noooo bueno. Needless to say, she learned her lesson.

Now, let me make this clear: I am a firm believer that the food you eat absolutely should taste good! By saying that food is fuel, I’m not saying that you shouldn’t also enjoy it, because you should. But… if you are lifting weights, trying to build muscle and/or transform your physique-the way you eat is about more than just satisfying your taste buds. It’s about eating to support your goals. 

If you want to build muscle, you have to eat slightly more calories than you burn. You have to be eating the right things(namely, protein and carbs) before and after your workouts so that you can push hard in the gym and lift heavy and to rebuild the muscles that you’ve broken down during your workout. You can’t eat like a bird and expect to build muscle.

Similarly, if your goal is to just get really strong, then you have to eat enough, especially before your workouts, so that your muscles have the energy and endurance they need to lift heavy weights. Believe me, you’re gonna have a real hard time getting stronger or setting a personal record if you are not properly “fueled” on a heavy lifting day.

Even if your goal is fat loss, you still need to be strategic in how you eat around your workouts in order to prevent muscle loss as you diet, as well as to give you energy to get through your workouts, especially if you are lifting or doing high intensity interval training.

When you view food as fuel-that is, as something that provides you with nutrients and gives you energy, strength and endurance for your workouts-it totally changes the way you eat. Instead of viewing food as the enemy or restricting it just to lose weight or to get skinny, you start to see it as a good thing. You see it as your friend and NOT your enemy, because you know that if used the right way, it is something that can actually help you by enhancing your workouts and helping you to gain muscle and strength.

Having the mindset that food is only for pleasure or that it’s “evil” are both wrong ways to view food. While you shouldn’t give in to every craving for junk food any time it hits, you also shouldn’t be miserable eating foods you don’t enjoy, or denying yourself the calories that your body needs to thrive and function.

We could all learn a little something from athletes, powerlifters, and bodybuilders-they understand the power of food and how it can support their goals and either hinder or enhance their athletic performance and/or muscle building capabilities. And just because you aren’t an athlete, powerlifter, or bodybuilder doesn’t mean that food isn’t just as important in supporting your goals and fueling your workouts.

Let food work for you, not against you!

30 Things That Are Cooler Than 6 Pack Abs

Abs are pretty cool and all, yeah…but you know what’s even cooler? Well, I can think of lots of things. 30 things, in fact:

1)Having a healthy relationship with food
2)Deadlifting twice your bodyweight

3)Cheeseburgers🍔
4)Making memories with friends and family
5)Having energy
6)Donuts

7)Strong bones
8)A healthy metabolism
9)Doing things for others
10)Pizza 🍕

11)Healthy skin, hair, and nails
12)Not stressing about food 24/7
13)Booty gains
14)A big bowl of cereal 
15)No food guilt
16)Being able to go to social functions without anxiety about food
17)Bench pressing your bodyweight for reps
18)Ice cream on a hot Summer day

19)Being about to travel and eat out at restaurants without stressing 
20)Eating cake on your birthday🎂
21)Not being cold all the time
22)Banging out a set of pullups with added weight

23)Not eating cold fish out of Tupperware containers.
24)Eating peanut butter straight from the jar.
25)Not being defined by how you look.
26)Drinking a Pina Colada poolside.

27)Not having to do an “ab check” every morning to feel good about yourself.
28)Having a life and hobbies outside of the gym.
29)Not being a slave to the food scale.
30)Did I mention donuts? 🍩 🍩 🍩 

These Photos Show That Scale Weight Means Nothing

There are still far too many women out there who are obsessed with the number on the scale. What I wish they would understand is that number actually  means nothing! What does that number even tell you? If you look and feel good, then why does it really matter what you weigh?

Being tied up on a number on the scale is only going to leave you frustrated and discouraged and will actually hinder your results.

Weight loss is completely different than fat loss. When fat loss is the goal, it’s about maintaining and building as much muscle as possible while losing body fat, which is called body recomposition. Basically, the focus is not on necessarily losing scale weight, but on changing the way your body looks by decreasing the fat and building muscle. Once you get this concept, everything changes. You will finally realize that obsessing over a number on a scale is pointless.

That’s why it’s so important to have other ways to track progress besides the scale. Because if you build muscle and lose fat but the scale stays the same, you may think you’ve made no progress, when you actually HAVE! Taking pictures and measurements can be a much better way to track progress than just relying on the scale.

These photos speak for themselves:

As you can see, the number on the scale doesn’t tell the whole story. It doesn’t tell you if you’ve lost fat and built muscle. It also doesn’t tell you if you’re stronger or fitter or leaner or healthier.

So instead of just obsessing over your body weight, focus on the things that the scale CAN’T tell you. There are many other ways to measure progress and things you can focus on that are much more important than a number on the scale.  Things like:

-How your clothes fit
-Gaining muscle
-Getting stronger
-Progress photos
-Setting performance goals in the gym(being able to do a certain number of pushups, for example)
-Increased energy and stamina
-Eating healthier foods
-Better health(lower cholesterol, blood pressure, etc.)

The scale CAN sometimes be a useful tool, but it’s not the end all, be all. Don’t let a number on a scale have power over you.

You Don’t Always Have to Have a Plan

“Fail to plan, plan to fail.” 

We’ve all heard this quote. It’s a big one in the fitness world, and I’ve used it myself plenty of times. Because for the most part, it’s true. When it comes to training and especially nutrition, having a plan is crucial. I mean, all the fitness “pros” out there plan out their meals and prep their food ahead of time, and then portion it all out into individual tupperware containers, so that must be the only way to succeed, right?

Well, not necessarily.

I am a huge fan of planning. Planning out workouts, planning out meals, and prepping food for the week ahead are all great habits to develop. I do it myself, and it helps me tremendously.

But what about if you DON’T have a plan? What happens when you don’t have all your meals pre-cooked and portioned out?  I was just thinking the other day about how the average person getting started with eating healthier may view “food prep”. To them, it may be overwhelming. They may think it means eating the same boring meals day in and day out. I think it could possibly deter some people from trying to start eating better if that’s what they think is necessary for reaching their goals.

Another downside to feeling that you HAVE to have a plan is that it could be easy for some people to fall into the mindset that if they can’t plan out and pre-cook ALL of their meals ahead of time, then they can’t eat healthy at all. It goes back to the old “all or nothing” mentality. If following the “perfect” plan and having every meal and snack portioned out is the only way to succeed in their fat loss efforts, then when that doesn’t happen and they can’t eat “perfect”, they just throw in the towel.

Let’s face it. Sometimes life is hectic. There are some weeks where you just can’t plan and cook all your meals ahead of time…and guess what? That’s okay. You can still do the best you can with what you have. You don’t have to eat out of tupperware containers for every meal. You don’t have to plan out complicated gourmet dinners every single night. You don’t HAVE to eat perfect all the time. You don’t HAVE to always have a plan. But you DO have to make the best choices you can moment by moment.

Not having everything planned out isn’t an excuse to eat like crap. It also doesn’t mean you can’t lose weight or maintain your physique. There are still plenty of healthy options you can choose from for meals and snacks even when you don’t have foods pre-cooked or when you’re crazy busy and short on time.

There are lots of things you could throw together to make a super easy, quick, and healthy meal or snack in just a matter of minutes. For example:

-Eggs. It only takes a few minutes to scramble or fry them up for a meal with some Ezekiel toast on the side.
-Canned chicken mixed in with some microwave brown rice and salsa with a bagged salad on the side
-Protein shake with a rice cake and peanut butter on the side or a fruit smoothie made with frozen fruit
-A can of tuna with a little low fat mayo and an apple and some nuts
-Greek yogurt or cottage cheese with some baby carrots or cherry tomatoes on the side

You could make sure to have things like fruit, string cheese, Kind bars, Mission1 or Quest bars, baby carrots, and tuna pouches on hand to grab when you need a quick snack. When it comes to  putting together meals and snacks, just think lean protein source, carb, veggies, and a little fat. Easy peasy.

What about when you’re out and about? Well, how about stopping at the grocery store for a rotisserie chicken instead of grabbing a pizza on the way home? You can order a grilled chicken salad or wrap with fruit on the side instead of burger and fries at a fast food restaurant. You could keep your car/purse stocked with things like jerky, nuts, apples, and protein bars, so you’ll have something to grab when you’re on the go. How about packing a lunch for work instead of getting takeout? Not only will you save money, but you’ll save a ton of calories, too. Something like turkey deli meat on whole wheat bread with some fruit and a side salad will take less than 5 minutes to prepare the night before.

So there you have it. Even when you don’t have a plan, you can still choose to do the best you can. Every time you eat something, it’s your choice as to whether it’s going to be junk or something relatively healthy. Are all of those things I mentioned “perfect”? No. Would you want to eat like this ALL the time? Probably not. But they are “good enough” choices, and sometimes good enough is better than nothing. As long as you’re doing the best you can, not having a “perfect” plan or every single meal portioned out ahead of time is NOT a make or break thing. It’s not an excuse to make bad choices.

Protein Packed Breakfast Ideas

When it comes to breakfast, the average person tends to eat a very high carb, low protein meal, if they even eat breakfast at all. They may grab something like a bagel, a muffin, or a banana on the way out the door, all of which are completely lacking in protein and will most likely leave them hungry an hour later.

I advise all my clients to aim for at least 20 grams of protein with each meal and snack. Protein is going to keep you full longer than other macronutrients, and it has a higher TEF(thermic effect of food), which just means that it requires more calories to digest than carbs and fats. If fat loss or muscle building is your goal, you can’t go wrong with protein.

Here are some great breakfast ideas that are all super easy to make and NOT time consuming(a must for non-cooks/lazy people like me!):

-1/2 cup Greek yogurt with 2 hard boiled eggs and a piece of fruit on the side

-Fruit smoothie: blend one scoop of whey protein, 1/4 cup blueberries, and 1/2 a banana with almond milk

-2 eggs + 2 egg whites scrambled with a tiny bit of low fat cheese, spinach, onions and pepper, mushrooms(could also make these into egg muffins/mini frittatas), and a cup of strawberries on the side

-Protein oats: cook 1/2 cup oats in water in the microwave, then mix in 1 tbsp peanut butter and 1 scoop whey protein, adding more water as needed to reach desired consistency

-Breakfast burrito: fill a low carb wrap(Flatout brand is a good one) with two scrambled eggs, 1/4 cup diced sautéed onions, and 1/4 cup of black beans. Then top with a tablespoon of pico de gallo or salsa

-Protein Pancakes: blend 1/2 cup oats, 1/2 cup cottage cheese, 4 egg whites,  and 1/2 tsp vanilla, and cook on the skillet like a pancake. Top with sugar free syrup or desired topping

-Egg “McMuffin”: boil or fry an egg (or 2) and toast a whole-wheat English muffin. Once the egg is cooked, layer 1/2 cup low-fat cottage cheese on top of the muffin and top with the egg

-French toast with yogurt: soak one slice of whole-grain bread in a beaten egg. Cook in a non-stick pan for approximately one minute on each side until lightly browned. Sprinkle with cinnamon (or any other favorite spice) and serve with 3/4 cup of Greek yogurt

-Reese cup “milkshake”: Blend 1/2 banana with a scoop of chocolate whey protein and 1 tbsp of peanut butter or powdered peanut butter. Eat the other half of the banana on the side.

It’s Never Too Late

I was talking with one of my personal training clients the other day, and that conversation inspired me to write this post.

People are often surprised to hear that the majority of people I train are in the 55-70 age range. I don’t know why, but I just seem to “connect” well with older women, and over the years I’ve really grown to enjoy training them the most.

I think one of the reasons is because with younger women, they usually just want weight loss, or a flatter stomach, or to get more “toned”. Nothing wrong with any of those things, but they aren’t really in the place in their lives where they’re thinking about health or their future quality of life -they just want to look better. Now, of course, this isn’t always the case, but it is what I’ve found to be true of most of the younger women I’ve trained.

Older women, however, often come to me with the initial goal of wanting to lose weight, but because they are at a different stage in life, they’re also usually at the point where they realize they have to focus more on their health. They are losing muscle, everything is sagging, they don’t the have energy or stamina they used to have, and their bodies are stiff and achey and not moving like they used to.

So what usually happens is that even if they initially come to me with weight loss as their main goal, after a few months, they start to realize how strength training is good for them in so many ways, which is what I was talking about with my client the other day. She hasn’t lost a ton of weight on the scale, but she now realizes the importance of strength training and maintaining muscle mass at her age. She was telling me how her stamina has improved, and how her posture and core strength is so much better, how things are getting firmer that used to be flabby.

The thing is, most older women know they may not ever have a 6 pack or be “skinny” like they used to be, but that’s no longer what they’re striving for. They just want to feel better and get stronger, and that is what is so great about training them. I love seeing them get stronger and begin to move better! Being able to take someone who has never lifted weights, or who can barely do a bodyweight squat, or maybe even can’t get up off of the ground on their own, and have them squatting with weight, doing pushups, deadlifts, and lunges, is a really cool thing to me. That’s really what it’s all about!

And I don’t train my clients like they’re fragile beings who can’t do anything. No, I have them lifting heavy. Of course, “heavy” is relative, but what I mean when I say that is that they are lifting what is heavy for THEM.

This fitness thing? It is so much more than 6 pack abs. It’s about:
preventing osteoperosis
-maintaining and building muscle
gaining the strength you need for every day activities
-increased stamina
-future quality of life
preventing diseases
-staying flexible and mobile
-decreasing risk of falls and injuries

And the awesome thing is, it doesn’t matter what age you are-it is literally NEVER too late to start. It’s never too late to reap the benefits of strength training. You CAN get stronger at any age. You CAN build muscle at any age. You CAN improve the way you move and feel and look at ANY age. I know because I’ve seen it.

Don’t just accept that your body is going to fall apart and wither away because that’s just what happens as you get older and there’s nothing you can do about it. There ABSOLUTELY is something you can do about it! It’s called strength training.

Five Exercises That Are Better Than Crunches

I see people at the gym on a daily basis, doing endless crunches and ab machines in hopes of having a flat stomach. It amazes me that there are so many people out there who still believe in spot reduction-the idea that doing a certain exercise that targets a specific area of your body will burn fat off of that area. I just wish I could tell them: if your goal is fat loss, it’s not going to work. Stop wasting your time! 

I never have my clients do crunches, with the exception of reverse crunches occasionally. Why? Well, because they are not effective, especially when it comes to burning belly fat. NO amount of crunches will give you a flat stomach. It just WON’T work. But what about strengthening the core? Well, in my opinion, there are much more effective exercises to use for that than crunches.

Crunches come in very LAST PLACE in strategies for getting a flat stomach or revealing 6 pack abs. Since you can’t target where you lose fat, it’s simply a matter of losing body fat all over. And losing body fat mostly comes down to your NUTRITION-more specifically, through lowering caloric intake. This should be the number one focus when it comes to losing body fat. With proper nutrition, you can actually achieve a flat stomach without doing a single crunch.

So, if crunches aren’t effective for burning belly fat, they don’t burn a significant amount of calories, and they aren’t the best exercise to strengthen the core, then WHY do them? Yes, you should train your abs to have a strong core and/or if you are seeking to build more defined abs. But if it’s fat you’re trying to get rid of, get your nutrition in check first.  Then, rather than wasting time doing crunches, here are five exercises you should be doing instead:

1)Pushups

What many people don’t realize is that pushups don’t only work the chest, arms, and shoulders, but the core as well. Any exercise that works multiple muscle groups will burn more calories than just isolating the abs.

2)Farmer’s walks

Grab a set of heavy dumbbells, walk for a minute, and see how high your heart rate goes up. Not only are you getting your heart rate up, you’re also highly engaging your core muscles, along with your forearms, shoulders, and upper back. Once again, the more muscles you’re engaging, the better, especially where fat loss is concerned.

3)Goblet squats

These are a great compound movement that basically works your whole body-legs, upper back, and core. Because of where you hold the dumbbell or kettlebell, your abs are forced to engage to hold your body upright.

4)Sprints or prowler pushes.

If fat loss is the goal, you can’t beat sprints or prowler pushes. Not only do you burn calories while doing them, but with short burst, high intensity cardio, your metabolism will continue to be slightly elevated after your workout.

5)Single arm movements(landmine press, single arm dumbbell press, single arm cable row, etc.) Any time you use only one side of your body, your core is activated in order to stabilize your body.

With each of these movements, your core is being worked along with other muscles in the body at the same time, which is best for burning the most calories. These are the type of movements that should make up the majority of your workouts, along with other compound movements, if a flat stomach is your goal. If you MUST, you can add in some ab isolation exercises into your workouts, but only if you have done these exercises first.

If you truly want to transform your body and get a smaller midsection, crunches are not the answer. Utilizing the above exercises, in combination with proper right nutrition will get you much closer to a flat stomach than crunches ever will.

My Favorite Training Splits

I’ve been weight training since I was 13 years old…which means I’ve been at this for a LOOOONGGG time. It also means that I’ve experimented with many different styles of training and training splits. I’ve done bodybuilding workouts, CrossFit, and powerlifting.

If you aren’t familiar with what a training split is, it’s simply how you split up the way  you train your muscle groups throughout the week. The most common splits are the typical “bodybuilder” splits, where you train one or two muscle groups each day, usually training each muscle group once a week.

While this can be fine for “enhanced” bodybuilders, I’m not a huge fan of that type of split for the general population. For one thing, most people don’t have 6-7 days to commit to the gym, and for most people wanting to lose fat and gain some muscle tone, there is no reason to hit just one muscle group with a million different exercises.

Instead, I prefer training splits that hit multiple muscle groups in one workout and a higher frequency, meaning that you train each muscle group multiple times per week.

Here are the training splits that I use most often for myself and for my clients:

Full body (2-3 day split)
This is the split I recommend for people who only have 2-3 days a week to train and is what I use most for my clients. You are training every major muscle group in your body during every workout. To ensure that you’re training everything equally, you want to do a lower body movement, an upper body push, a lower body pull, and a core movement.

Upper body /Lower body/Full body(3 day split)
This is a another great option for someone who can only commit to 3 days in the gym. With this split, you get 2 days to focus a little more on specific muscle groups with a day devoted to just upper and just lower body, and then a full body workout later in the week so that you hit each muscle group 2 times a week.

Upper/lower/upper/lower (4 day split)
This is my favorite split and the one I use most for myself. It’s the perfect balance of working multiple muscle groups, but it’s also split up enough that you can isolate individual muscles if you want a more bodybuilding focus. I also think that it’s the perfect split for the goal of increasing strength and what many powerlifting programs utilize. It also allows for 3 days of rest and recovery, so that you don’t get overtrained or burnt out.

Upper push/lower/upper pull/lower (4 day split)
If you want to further split up your muscle groups you can divide your upper days into “push” and “pull” days. So on the first upper day you would do all the pushing movements, or if you want to think in terms of muscles, you’d be working the chest, shoulders, and triceps. On the pull day, you are working back, rear delts, and biceps. There are still two lower body days as well, and you could even split those days into a hamstring and glute focus the first leg day and a quad focus the second leg day. I switch to this split occasionally just for a change of pace, or if I want to focus a little more on hypertrophy.

Back & chest/Lower body /Back & shoulders/Lower body (4 day split)
Another way to split up the upper body workouts is by having a back and chest focus one day and then a back and shoulder focus the next. I like this split because you can pair movements into opposing muscle group supersets, which I love to incorporate into my workouts. It keeps the intensity high and the workout fast paced.  I also just really like to train back more than once a week, which you don’t get in the push/pull split. You could add arms to either or both days. As in the above example, you could also further split lower body days into glutes/hamstrings and quads.

Upper body heavy/Lower body heavy /Back & shoulders/Lower body hypertrophy/Chest & arms (5 day split)
For those who enjoy focusing on strength but also like to have more bodybuilding/hypertrophy work and more days in the gym, this is a good option. You have 2 days devoted to strength-a heavy upper body day and a heavy lower body day. This is when you would focus on the main lifts in the lower rep range. Then later in the week, you split up the muscle groups a bit more and focus on hypertrophy, with more isolation movements and higher reps. This is about as “bodybuilderish” a split I would recommend for most people who aren’t training for a bodybuilding or fitness competition. It’s something I would use for a month or two out of the year just for a change, but not something I would do year round for myself personally.

Hopefully this has given you some ideas for how to split up your workouts in the gym that you may not have thought of. Remember, there is no “perfect” training split. There is no “right” or “wrong” way to train. The most important thing when coming up with a split that works best for you is, first, what works with your schedule, and then, what you actually enjoy. You’re not going to be excited about going to the gym if you don’t enjoy what you’re doing. Like for me, I do NOT enjoy the typical one muscle group per day bodybuilding split, because it is just BORING to me. But other people may love it!

Also, there’s nothing wrong with sticking with the same training split if it’s what you enjoy, what works best for your schedule, and what gets you the best results. But it is a good idea to consider switching it up every now and then. Most of the time I stick with an upper/lower split, but occasionally I will do a push/legs/pull/legs split or even do full body workouts here and there. It’s okay to experiment with different training splits until you find something that works for you!

Tell me, what is your favorite training split? Do you utilize any listed here?

Three Exercise Only Workouts

Let’s face it, sometimes it’s hard to squeeze a workout in, especially around the busy holiday season. But the good thing is, you don’t need to spend hours in the gym to get an effective workout.

Trust me, no matter how busy you are, I’m certain that most anyone can find time to get in a 15-30 minute workout a few times a week. You can make it happen. And if you choose the right movements and watch what you eat, you can most definitely get results with short but intense workouts.

The key to short workouts is to stick to basic, compound lifts that will work multiple muscle groups. And if you have to choose between lifting weights and cardio…always choose the weights! Each of these workouts are set up so that they are working every muscle in your body. There is a lower body movement, an upper body push, and an upper body pull.

Make sure to get in a full body warm-up and then a few warm-up sets of each movement before you get to your working weight. When choosing what weight to use, it should be challenging, but keep the reps 1-2 short of failure. This is not the time to max out on a lift, but you don’t want it to be easy either.

 

Workout 1

As many rounds as possible in 20 minutes:

Barbell or dumbell push press x8

Dumbbell chest supported row x8

Goblet single leg reverse lunge x8/leg

Workout 2

As many rounds as possible in 15 minutes:

Barbell deadlift x5

Pushups x10

Band pull-aparts x15


Workout 3

4 rounds, rest as needed:

Barbell front or back squat x6-8

Dumbbell chest press x6-8

Pullups(or inverted row) x4-6

 

Bonus: 3 exercise “finisher”:

Ball slams x10

Kettlebell swings x12

Squat jumps x15

3 rounds as fast as possible

Next time you’re short on time, give one of these workouts a try!