Find out how to get the most out of every minute at the gym.

By Joe Dowdell, CSCS, CPT
Updated: January 18, 2012

Q: Can I work out twice a week and still get results? And if so, what should I do during those two workouts?

A: First of all, I'm going to assume by "results" you mean that your primary goal is to look better-with or without your clothes on. So, before we go any further, it's important to note that exercise is only one part of the equation when it comes to getting lean. Without sounding like a broken record (as I've talked about this in many of my previous posts), proper nutrition and quality sleep are the two most important factors that need to be addressed if you really want to change your body composition. Both of these things help to optimize your hormonal physiology, which controls your metabolism. You can learn about this process in detail in my book, Ultimate You.

Now, if you only have two days to dedicate to training, I would suggest doing a total-body metabolic workout routine on both of those days. What does that mean? Pick 5-8 exercises and sequence them in a giant circuit. I like to use predominantly multi-joint exercises such as deadlifts, chin ups, and pushups because they incorporate a larger number of muscle groups, which will ultimately lead to a greater amount of energy expenditure (i.e. calories burned) during and after the training session.

Try this strength training plan that I suggested in a previous column. It's a challenging, total-body workout that only requires a pair of dumbbells and a small space on the floor.

Personal trainer and strength coach Joe Dowdell has helped transform a clientele that includes stars of television and film, musicians, pro athletes, CEO's, and top fashion models. To learn more, check out JoeDowdell.com. You can also find him on Facebook and Twitter @joedowdellnyc.

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