How to get results when you have limited time

Welcome to 3 Easy Ways, my weekly newsletter where I share simple and actionable tips to get you moving, maximise your output and improve your overall week.

Each newsletter includes a short video demonstration of a workout or mobility routine, a health hack and a discussion of the latest industry trends.

What’s in store today:

• A super efficient upper body workout

• How to get results when you only have 3 hours per week to exercise

• An insight into the world’s most advanced cognitive training

1. An upper body workout to help build muscle 💪 

This week’s workout is perfect for building upper body mass, focusing on a mixture of unilateral and bilateral movements for a balanced body.

In the video, you’ll find 6 exercises in the format of 3 supersets. Complete both movements one after the other.

Supersets are amazing for those short on time as it makes the workout extra efficient by cutting down rest time & raising the intensity.

If you only have 30-45 minutes in-between meetings to get your workout done — this one is for you!

The workout: 

1. 

A) Dumbbell military shoulder press x 8

B) Close grip lat pulldown x 8 

2.

A) Alternating SA chest press x 8 each

B) Seated cable row x 8 

3. 

A) Supinated dumbbell curls x 10 

B) Single arm tricep extension x 10 each


 Aim for 2-3 sets on each.

Give the video a watch for a full demonstration of each exercise.

Enjoying this newsletter? Click the link below…

2. How to get results in 3 hours per week ⏱

A question I get asked all the time by my clients is…

“Will I see progress if I only workout 3 times a week?”

My answer: YES.

I train London’s top business leaders and professionals. They have high-pressured jobs. They tend to work 10+ hours a day and when they aren’t working, they usually want to spend their precious time with their family, friends or winding down.

So, they don’t have time to go to the gym 5-6 times a week.

But as I tell them:

All you need is 3 hours a week to see progress.

This is how…

1️⃣ Focus on bigger workout splits

For example, full body or upper/lower body workouts — similar to the one I’ve shared in this newsletter. This will give you maximum stimulus for growth and helps you stick to a consistent routine.

2️⃣ Prioritise compound movements

Compound movements are exercises such as squats, deadlifts, presses or rows. These movements work more than one muscle group at once. They’re great for fatiguing the body quickly and getting maximum output from an exercise.

3️⃣ Do more supersets

As mentioned above, supersets are two exercises you complete back-to-back with little to no rest in between. Supersets will make your workouts efficient and are great if you have limited time.

4️⃣ Prioritise progressive overload

Increase your weights or reps over time so your muscles are put under enough stress to help them grow. Be intentional with every rep and push to failure. That is how you’ll really see results.

➡️ Want another top tip - Consistency will be your ultimate way of seeing progress.

Regardless if you have 3 or 6 hours… be consistent, stick to a routine and when you are in the gym, put in maximum effort.

3. A masterclass by Lovebrain 🧠 

A couple of weekends ago, I attended a masterclass by Lovebrain, a programme scientifically designed to boost your memory and focus and unlock your brain’s potential.

If you’re interested in high performance, which I expect you are given you’re reading this 👀 I strongly recommend going to one of their masterclasses.

I’ve always been amazed by the brain but wow it was eye-opening to see its full potential… particularly on improving working memory and focus.

This was demonstrated right in front of us, as one of my clients memorised 20 random words and sequences on the spot.

That’s all for this week team.

Stay strong!

If you’re interested, here are a couple of ways I can help:

1. If you have a question about health, wellness, exercise or nutrition, reply to this newsletter and I’ll try to answer it in next weeks newsletter.

2. When you’re ready to get healthier and maximise your output, I can help you get there. I offer private 1:1 Personal Training in central London as well as Hybrid and Online Coaching. If you’re interested, sign up here. 

3. Want your organisation and employees to have access to a healthier lifestyle and increase productivity? We’ve got wellness initiates and programs to solve that. Visit www.peakonic.com for more info.