How to get better results with less exercise
The phenomenon of exercising less and getting better results can be understood through the concept of smart, efficient training. Here are a few key factors that contribute to this:
Quality over quantity: Instead of long, grueling workouts, focusing on shorter, more intense sessions can be more effective. High-intensity interval training (HIIT), for example, alternates between intense bursts of activity and periods of rest or lower intensity. This can lead to greater calorie burn and improved fitness in less time compared to steady-state cardio. But TRUE HiiT can not be done daily. Doing so weakens your performance, increases stress and inflammation and won’t produce the results desired.
Muscle recovery: Overtraining can be counterproductive. Giving your muscles enough time to recover between workouts allows them to repair and grow stronger. This means you don't have to exercise as frequently to see results. Focusing on recovery is also going to decrease inflammation, which is going to further help you see the results you are looking for.
Efficient exercises: Choosing exercises that target multiple muscle groups at once, such as compound exercises like squats, deadlifts, and push-ups, can be more effective than isolation exercises. These exercises can help you build muscle and burn more calories in less time, because you are working multiple muscle groups at one. Compound exercises are what you are looking for here. Efficient compound exercises are also going to need a longer recovery period in order to be effective.
Progressive overload: Gradually increasing the intensity or volume of your workouts over time can help you continue to see improvements without needing to increase the duration of your workouts significantly. This is often the MOST overlooked aspect. If you constantly use the same weights you will not see progress. Muscle must have stimuli or it will not grow. It adapts very quickly if your nutrition is on point and you must challenge it with load in order to see change. There are several ways you can increase load. Weight, reps and tempo. You would be surprised how challenging you can make an exercise simply by slowing it down. And when you can do that effectively you won’t be able to zoom through your workout. You’ll need those 2-5 minute breaks between your sets. That my friend is an applied effort and that is progressive overload.
Balanced approach: Incorporating rest days, proper nutrition, and adequate sleep into your routine is crucial. These factors support your body's recovery and overall health, which can enhance the results of your workouts. Training every single day is only contributing to your inflammation and keeping you stuck. Your body has to have time to recover.
Overall, the key is to work smarter, not harder, by focusing on the quality of your workouts, allowing for proper recovery, and maintaining a balanced approach to fitness.
