Two Questions and Two Answers:

This week, I'm taking two questions I received and putting these out there for everybody. The first is the age-old question of getting a goal while sacrificing as little as possible.

"I'm super-busy and don't have more than 45 minutes three times per week to workout. I want to lose weight and get toned. How can I do it without taking away family time and still enjoy my weekends?"

- Fortunately, the most important part of these goals has virtually nothing to do with training and everything to do with planning. MEAL PREP. You have a goal that is based around changing size and shape of your body and that means your diet is the #1 factor. Unlike training, where you may have to travel to the gym and take time away from your family, meal prep allows you to be at home, cook, and spend time with the family. My only concern is when I see "enjoy my weekends" because I have seen people be 100% on point for five days, followed by going completely off the rails over the weekend, completely undoing all the hard work. Some things just make it virtually impossible to reach certain goals.

Now, you still need to train, because, without muscle, there can be no "toned." The best split I have found for three days at 45 minutes per day is a total body split. Training upper pushing and lower pulling on day one; upper pulling and lower pushing on day two; and accessory work on day three. Something as simple as this can work to change your body. You can obviously change the movements, but I always like to alternate an upper followed by a lower.

Day 1 all 3 sets of 8:
Overhead Press
Deadlift
Bench Press
Romanian Deadlift
Push-Up
Hamstring Curl

Day 2 all 3 sets of 8:
Bent Over Row
Front Squat
Pull-Up
Step-Up
Bodyweight Row
Leg Extension

Day 3 all 3 sets of 8:
Bicep Curl
Tricep Press
Lateral Raise
Calf Raise
Rear Fly
Front Raise

When you can complete all 3 sets of 8, increase the weight the next week.

The second question is the one that virtually all nutritionally conscious people struggle with when they first start out; getting in an adequate amount of protein.

"I'm having trouble getting in all my protein. What can I do?"

- My preferred option is adding in protein rich snack foods that are easy to eat and won't fill you up the way a serving of chicken or steak would. Just toss in a few of these around your regular meals and you'll quickly increase your protein.

For me, my favorites are:

• Hardboiled Eggs
• Tuna
• Beef or Turkey Jerky
• Greek Yogurt
• Cottage Cheese

I hate saying take a protein supplement as the first course of action, but for some people, it's the only way. Most powders on the market can be mixed with water, making them extremely portable. The other option is a protein bar, like the B-Up bars that are high protein and totally up-front about what's in their bar (unlike other companies). While the powders may be slightly more work (you need a shaker and it takes some space) they typically come with less of what you don't want (fats & carbs).