How To Get In Shape In Under 3 Hours Per Week

Would you like to get in shape in under three hours per week? 

Is it actually possible?

Yes it is and I want to show you how simple and easy it can be to get into a regular exercise routine with minimal time. 

It's not essential to exercise to lose weight. If you want to improve your muscle shape and increase your fitness, then it's something that you need to do. I personally enjoy weight training and like the benefits it gives me, particularly with enhancing my muscle shape and strength.

I'm going to share with you what I do a s busy Dad of three young kids. I work out for only three days in a week, which is purely weight training. When I was training in my earlier years, as a bodybuilder, I used to do five sessions per week. I'd also do a few cardio sessions when preparing for a contest to lean up even more. 

Now that I’m a Father and have less available time and I want to spend more with them, I have cut back to the three days and that works fine for me. Each workout is between 45 to 60 minutes. If you're efficient, you can get it done easily in 45 minutes. Sometimes I get caught up talking to people and that becomes an hour. So one hour max, three sessions a week is all it takes. 

I split it up over the week, Monday, Wednesday and Friday or Saturday. It allows me to increase my metabolism and keep it elevated for a longer period throughout the whole week. As well as it allows me a day of recovery in between, for my muscle and joints to recover. I also make sure that the muscle groups don't overlap.

My weekly workout routine is pre-framed in my mind, when I will do it and what time and it's non-negotiable. It's planning just like you're scheduling your meetings, your school pickups or your functions, my workouts are scheduled in. I know what to expect and nothing can shake that unless it's an emergency.

For instance, on Mondays, I might do it first thing after breakfast or I might do it before I pick up the kids from school. I spread out on the days of my workouts so my metabolism stays elevated throughout the whole week. 

Because if you do Monday, Tuesday, Wednesday, your metabolism will become higher during those days and maybe Thursday and possibly Friday but then come the weekend, it will drop down and that’s when you want to be burning the most fat.

 Your metabolism increases as you exercise. With weight training, your metabolism increases up to 48 hours afterwards. That's going to help with your fat loss. I don't do cardio, because I've allocated my exercise time just for weights, that's the most beneficial for me. Cardio (cardiovascular exercise) is great for boosting health. It's great for conditioning your heart and your lungs, which has short and long-term benefits.

So I do recommend cardio, but the way I do my weight training, I reduce the time between sets, that way my heart rate stays elevated and it has a slight cardio benefit there as well. I only do one muscle group per week with my weight training, that's all you generally need. You need to activate, stimulate and workout each muscle group once per week.

So that's all it takes guys, three sessions a week for about 45 minutes. If you have that mentality and understanding, seeing it from that perspective, then it's doable.

Remember that you don't need exercise to lose fat and stay lean. I can do all the training that I want, I can work out like an elite athlete, but if I don't eat the right food, if I don't fill my body with the right nutrition, am I going to get results? No, not at all. The biggest part is nutrition.

Even if I stopped training, and I do have weeks where I don't train, whether it's just me resting or on holidays, I don't work out. I am still able to maintain a lean physique. Why? Because I'm adjusting my diet accordingly and I'm not putting on extra fat. 

The exercise is a bonus. Exercise for me is more for health, mobility and aesthetics.

So that's how I get in shape in under 3 hours per week and so can you.

Andrew Jax

Weight Loss Coach

DitchTheDadFat.Com

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