40 MEN’S FITNESS APRIL 201701
I don’t have time■It’s an appealing
rationalisation to
make: you haven’t got
a spare hour to spend
at the gym so you
mightaswellwrite
off exercise entirely.
Trouble is, it isn’t
true. Research from
McMaster University
in Canada indicates
that exercising
twiceaweekfor20
minuteseachtime
can lead to “significant
improvements
in fitness”.
The secret is bursts
of high-intensity
effort followed by
minute-long rests.
“Forashortworkout
that’s a brilliant
conditioning tool yet
stillhelpswithmuscle
gain, nothing beats a
barbell complex,” says
strength coach Chet
Morjaria. “A barbell
complexissimplya
series of exercises
done one after the
other without putting
the bar down.”
Do five rounds of ten
repsofthefollowing
barbell moves without
putting the weight
down between
moves: deadlift,
bent-overrow,push
press, back squat.02
Ialwaysfeeltired■When making it
through the daily
commute/work/
TV grind is leaving
you exhausted,
anything else seems
like a Herculean
task. The solution is
almost too obvious.
“Sleep is crucial,
yet often neglected,”
says Morjaria. “And
the quality of your
sleepisasimportant,
ifnotmoreso,than
howmanyhours.
To improve it, avoid
blue lights in the
evening (this includes
TVs, computers and●Game Changers Motivation
It’salltooeasytofindanexcusetogetoutofgoing
to the gym. But while missing the odd session won’t
derail your efforts to build a fitter and healthier
body,makingahabitofitcertainlywill.And
while we are more cash-strapped, time-limited and energy-
drainedthaneverbefore,itdoesn’tmeanworkingoutshould
ever be below catching Pokémon on your to-do list. Follow
these five tips to turn your procrastination into motivation.I
No more cop-outs!
Want to build a stronger,
leaner body? Ditch
the lame excuses and
start making progress.