Bodybuilding is a sport that you can pursue even when you have a limited amount of time to work out. Bodybuilding experts recommend short workouts with two to three days of rest as the optimal workout frequency to see results in a few weeks. Each session takes no more time than 30 minutes to one hour.
Step 1
Divide your workout into three parts and perform each once a week. Separate the workouts into sessions that either target upper- or lower-body muscles. On every workout day, plan five to six different exercises and perform at the highest weights you can lift for five sets at five to six repetitions.
Step 2
Concentrate your routine on large muscle groups for faster results. Strength and bulk come faster when you use machines that target a whole group of muscles at once. Pair up exercises to activate opposing muscle groups for balanced growth. Combine chest with back exercises, abs with lower back, glutes and hamstring with quadriceps workouts.
Step 3
Supercharge your cardiovascular exercises by changing up between the treadmill, elliptical trainer and stationary bicycle. The same cardiovascular exercise for months causes your muscles to get used to the motion and start working more efficiently. Every six to eight weeks, move to a different cardiovascular machine to keep it fresh.
Step 4
Promote muscle growth by eating within the first two hours after each workout. Weight-training athletes who consume a meal containing ½ g of carbohydrates per pound of their body weight and protein have the best recovery rates and are able to lift more weight in consecutive training sessions.
Step 5
Eat a diet balanced in carbohydrates, protein and fat. Your muscles need glycogen from carbohydrates, which is their fuel. You need to have 60 percent of your daily calories to come from carbohydrates to ensure your body does not break down protein for energy. Eat ½ to 1 g of protein per pound of body weight. Eating more protein has no additional benefits.
Tips and Warnings
- Eat every two to three hours to give your muscles a constant supply of building material.
- Consult a physician before starting an exercise program.
Things You'll Need
- Gym
References
- "Sports Nutrition"; Anita Bean; 2004
- "The Men's Health Gym Bible"; Michael Mejia, M.S., and Myatt Murphy; 2007
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