You may have heard or read somewhere that you need to constantly hit the gym 4 -6 days a week – follow with proper nutrition – to build a nice aesthetic body. While that is true, that schedule of going to the gym 6 days a week may not seem too practical for many people. Especially those who work 9-5 and have a family.
That is why a lot of people give up on their New Year’s Resolution to get fit within the first week of January. But what if I told you that you only had to do 2 weight training days for a better body.
Only 2 Days at the Gym?
Yes, I said it. Many gym rats may not agree with me on this but this workout program was designed with the goal of burning fat and building muscle.
The 2 days spent at the gym will be focused on Full Body Workouts while the other days will be used to do some cardio. This would mean:
- Monday – Gym (Full Body Workout)
- Tuesday – Cardio
- Wednesday – Recovery
- Thursday – Gym (Full Body Workout)
- Friday – Cardio
The cardio workouts can be done in the comfort of your own home. No need to go to the gym. Just find an open space in your home or outside at a park. This program will not only focus on building muscle mass but also building your cardiovascular endurance and just overall fitness.
You will need to continuously use progressive overload in your Gym workouts in order to build muscle mass.
That Doesn’t Seem Too Hard
Now that doesn’t seem too hard to stick to, right? Well the only way you’re going to find out is if you try it. Only YOU know your schedule and only YOU know your body.
Of course, you don’t have to follow that particular order of the training program mentioned above. This program is meant to be flexible. Since you are doing a full body workout, all the major muscle groups are trained in 1 session. So if you happen to miss your 2nd Gym day for some reason, you won’t have to worry too much because your muscles have been trained at least once.
What about the other days?
I would recommend that you do HIIT training on the other days of the week. A short 10 to 20 minute HIIT workout at home will do the trick especially if you don’t have much time after work.
When you follow that principle, you will get to enjoy more time with your family and friends rather than spending most of your time after work at the gym. Keep your workouts intense and effective and make sure to eat good.
What diet should I follow?
I personally don’t follow a specific diet but I do Intermittent Fasting (IF). IF works best for me because I spend most of my day at the office sitting on a chair.
I would recommend that you check with your doctor first before trying IF.
I follow the 16:8 rule of Intermittent Fasting. I have my first meal of the day at 12pm then I will have my last meal not later than 8pm. So that’s about 2 meals a day. IF not only helps you cut back on your calories but you can also save money to because you’re eating 1 meal less. You also save time in preparing meals.
I try to make sure that I eat good healthy meals to maximize results. So I try not to eat takeaways or sugar. I would eat a banana or a rice cake or something before my workout.
Of course, you can adjust your eating times to your own schedule and preference.
Does This Work?
It does work and it has worked for me. But remember, that I am not working towards getting a body builder’s body. To attain that sort of physique will require a totally different training routine and diet.
The goal of this program is to help you if you work a 9-5 and struggling to find time to workout to attain a lean body. HIIT workouts combined with your gym days will help you maintain muscle but still burn body fat.