HOW TO STRUCTURE WORKOUTS AROUND YOUR LIFESTYLE

Hey guys, I’m excited to finally write this article for you as I know that there are a lot of people out there who struggle with finding the time or balancing their time training and recovery ratios and I’m here to help!!!

First, you have to decide what your training goals are. Whether you are looking to build muscle, burn fat, become more conditioned or athletic. Whatever it is, the range is massive and you need to get some sort of goal written down on paper. Yes paper. So pen out and put this at the top of your program sheet.

Next we need to determine what and where our time is being spent and more importantly, our free time. So now it’s time to be honest with yourself and write down your schedule during the week. Hour by hour if you have to or block by block based on time devoted to specific things.

Once you have all of that written out you can clearly see where you have time blocks and or places where you need to clear up junk time and repurpose it. For my super busy people, sometimes we sacrifice sleep, sometimes we sacrifice being their for others to be there for ourselves. Whatever the case, just know I myself have trained for five hours a night after working ten hours a day an hour away from home for months on end. Three months to be exact. While I don’t recommend those extreme training methods, I do recommend fighting for what you want and believe in and allowing yourself to sacrifice some things in order to accomplish bigger goals…this is how you will win the mental battle and be more satisfied by it when the job is done.

At minimum we want to find 3 days a week to get 45 minutes-3 hours of gym or exercise time in. Every other day training can be very effective as it allows for more recovery and better workouts because of that. If you are looking to giant muscle and think you need to be in the gym lifting weights for 2-3 hours every day. Take my advice and try out the every other day split doing push pull legs to failure and going heavy. The rest days can be annoying but you will become stronger faster and with controlled diet you determine when you cut or bulk very effectively. You can also make up for lost sleep if you have to grind out the three minimum workouts a week. Sleep is important, very important. Make it part of your training and recovery program for better results. there is a difference between sleeping 5,7 and 9 hours a night in terms of recovery, stress levels and mental clarity.

Once you have your goals and your free time made clearly visible in front of you, its time to list out all the things you know you need to do to accomplish your goals. Literally list it all out. Then we need to find the time in the week to make it all happen. Meal prepping, supplements, learning how to diet on the road will allow you to become a more flexible eater and you owe it to yourself to make that happen. GDA pills by Chemix are a great product to use when struggling with junk food, fast food or on the go food that is high in carbs or sugars. Balancing your blood sugar will help you maintain control over your metabolism and keep burning fat or building muscle deepening on how your base diet and training is structured.

Write out your week with your goals given their due time, your responsibilities listed and organized and make what time is left for expanding yourself in other ways or recovering:). It may seem simple to some people but to others, this is a huge struggle and many people believe in methods that lead to overtraining and blowing up of the metabolism. Stay in control, be efficient, waste no time.

Some of the Supplements I’m currently using and recommend in my Supplement Shop when it comes to balancing blood sugar, replace meals, burn fat and recover faster are listed below!

Extreme Mass by Nutrabio - A super tasty and nutrient dense mass gainer that is low in blood sugar and packed with calories. It mixes incredibly well and the strawberry pastry is my go to for a quick meal replacement pudding or shake.

Quattro by Magnum Nutrition - An isolate based protein with added egg protein for a more efficiently absorbing and muscle building protein low in calories and high in flavor. Magnum crushed it with this one. My favorite flavor is the chocolate!

GDA by Chemix - A fully dosed glucose disposal aid that helps balance the blood sugar in response to a high flux of carbohydrates and or sugars. What it does is shuttles the nutrients from the food to the muscle instead of allowing the body to store surplus calories in the fat, this will help put the excess in available muscle instead. Great for burning fat while keeping calories in, cheat meals or for building muscle faster by more efficiently utilizing your food.

Adrenolyn by Blackmarket Labs - My favorite high stim pre-workout that hits fast and hard every-time just like a pre-workout should. This is one you don’t really need a full dose for and will absolutely force you to get your ass in the gym!

Primer by Magnum Nutrition - A fully dosed multivitamin pack with not just multivitamins but minerals, brain cognition boosters, healthy fats and more. Most of the food nowadays has such a low dose of actual nutritional value that most people get a huge energy and mental boost from taking these. Welcome to not feeling deficient in microminerals all the time. It’s amazing, I know.

R & R by Hypd Supps - An amino acid based powder drink with essential amino acids, watermelon powder, glutamine and s7, a healthy nitric oxide booster blend from vegetables. This product also has tryptophan which is normally talked about in turkey and in higher doses can promote restfulness and calmness. This is perfect to drink at the end of the day after a grueling work and training period when you just need something refreshing that will actually help you feel better. My favorite flavor is Blue Ocean

All of these products are available on the Supplements tab of this website as well as many other amazing products! Use code RETROGANG at checkout for 10% any of my line of handpicked supplements!