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Steve:
As we get older our bodies will go through a number of changes. Our metabolism slows down, we become less active and our testosterone levels begin to decrease. All of these factors make it muck more difficult to stay in shape. Add daily responsibilities such as family, work and spending time with friends. Throw in a little stress and you have a recipe for failure. It becomes much more difficult to maintain muscle mass and strength.

I can honestly say I know how you feel. When I turned thirty everything changed. It was as if I hit a brick wall. I was no longer in the shape that I had once been in. When I was in my early twenties everything seemed to work. All I had to do was show up at the gym and work hard. My body was young and could bounce back from just about anything. I had no problem spending 2 hours in the gym. The fact of the matter was I had plenty of time on my hands.

As I got older I realized things had to change. Instead of making the gains I deserved I ended up fatigued and over trained. I now know that sometimes you have to work smarter not harder. Those long 2 hour workout sessions were taking away from my personal life. They were also less effective because I was breaking my muscles down faster than I my body could build them back up. I also found it much easier to skip the part of the workout that I found least enjoyable. In my case it was always the cardio that never got done.

In the past seven years I have developed much more efficient ways of getting in shape. I don’t spend 2 hours in the gym. My workouts are quick, intense and to the point. It usually takes me about 60-75 minutes to get everything done. This includes weightlifting and cardiovascular training. I spend twenty-five to thirty-five minutes lifting weights and about thirty-five to forty-five minutes doing some type of cardiovascular training.

I no longer take three to five minute breaks between weightlifting sets. Instead I keep rest periods brief. I vary my workouts so rest periods can span from fifty seconds to no rest at all. My cardiovascular workouts are more productive. Instead of withering away muscle mass with long drawn out sessions I burn fat with short intense ones.  A typical week consists of four 60-75 minute workouts. That’s not much to ask.

Reducing the time I spent in the gym has been much more effective. I have more energy, my body responds better and my personal life is more fulfilling. I am much more likely to complete all parts of my workout if it only takes a little over an hour to get it done.  Remember: workout to live don’t live to workout!