Help me with a Workout Plan (Weights only, or mix) - Busy father of 2

tonyt_1982

Hi all,

I've been reading some posts on the benefits of strength training and wanted to ask the community for some help/advice. I used to be a swimmer so had a good cardio background. However I don't have the time for it right now and prefer to work out at home.

So as the title says I find myself to be quite busy most of the time. I work full-time (desk job) and nights/weekend are pretty much dedicated to our two children (1 & 3). I've been working out from around 7:30-8:30 on nights that I am not exhausted. I've changed my diet to be at a deficit (after years of bad eating) and hope I can continue this as I realize that is the #1 thing.

However after reading about strength training I feel like I should be doing more of that in order to lose the weight and look a little leaner or stronger while I hopefully shed the pounds. In the past before kids I would lift weights 3 times a week and then 2-3 days a week for cardio. With the two kids I feel accomplished if I get 4-5 workouts done a week so I want to make them count.

My biggest concern on strength training is that it takes longer (or at least it does for me). I try and do about 6 sets of 6 different exercises and find it takes me around an hour to do. In the past i've felt if I only have 20 or so minutes that I should just do cardio and try and sweat as much as possible. Is it possible to do strength training workouts 4 to 5 times a week (not much cardio) and make their duration around 30 minutes?

Just curious if someone out there in a similar situation has a type of program they wouldn't mind sharing.

Thanks!

manders500

I have the same issue but I have no cardio background. I have started taking resistant bands with me to work and will do a few quick sets at my desk. I have created a circuit at home with bands, pull-ups, curls, shoulders and squats, for now, and do as many reps as I can in 20 second intervals with 10 seconds of rest. In only 2 weeks I actually see and feel a difference. I even wear them around my neck as I play with my 4 kids, 2.5 year old twins, 7 year old daughter and 10 year old boy, to help get in some reps. The older kids like it and join me with light bands. I have the twins, one at a time, sit on a band and I do lifts with them on the bands, not very high though. I will randomly start doing pushups anywhere in the house even. My wife looks at me strange sometimes though. Having very little time or energy at the end of the day makes it tough so I figured lets just try doing it whenever I can whenever I can.

kikicooks

You don't need to do 6 sets, try just doing 3. If you are lifting heavy you don't want to do more than that and you won't be doing a ton of reps, probably anywhere from 6-10. You don't need to strength train 4-5 times a week. You want the muscles to have at least a day of rest between anyway, so just aim for 3 times a week. You can still do cardio on the other days if you'd like.

GauchoMark

Convict training only takes about 30 minutes to get through and is easy to do at home.

Depending on what equipment you have available, if you work out 4-5 times a week, you could just focus on one body part per session and try to choose a compound movement. That would likely just take bout 30 minutes. Like maybe:
Day 1 - Chest - Flat Bench Press
Day 2 - Legs - Squat
Day 3 - Shoulders - Standing Military Press
Day 4 - Back - Deadlift (actually works just about everything, but back and legs will get hit hard)
Day 5 - Biceps & Abs - Dumbbell Curls & Leg Lifts (Triceps will get worked by bench and shoulder press)