Time for a Tone UP!

N

NoTime

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Help!!
Hi all, I have enjoyed reading the helpful comments left for others and was hoping that I could pick the
communities brains.

I need help with a workout schedule as my job has changed and I no longer have the time I would like
to go to the gym.
I have 1 hour for lunch Monday to Friday and this is really the only time I can get to the Gym due to other family
commitments.

The Gym is 5 mins away and I need to be able to grab a shower before leaving so I have about 40mins to play with.
I have been going to the Gym for the last couple of months but just end up doing whatever takes my fancy and don’t think it is actually doing me much good.
I have in the past spent time following programs etc and now fell that they are the only way I can train.
Although the gym I go to is well equipped the staff are not all that helpful when it comes to training programs.

I consider myself to be fairly fit and play football 2x a week but I still feel that I would like to tone up and
bulk up. The only thing that I have been sticking to is a 15min ab workout 3 times a week and would like to keep this going.

I am currently 15st and 6foot 3inch, if you need to know any other details let me know.

Any help would be much appreciated.
Thanks

** Didn't know whether to post this here or weight loss, Thanks
 
If you want an exercise program, I recommend ditching the 15min of ab-work, and check the stickies for a program. There's plenty of good information and good programs here in the weight training stickies. There's also the stickies of my threads in the young athlete development section. The information in there is geared towards teen athletes, obviously, but is applicable to any able-bodied humans looking to start out or get back into action properly.
 
40 min is all you'll ever need to train, but first I think you need to choose if you're going to bulk or to cut, after that you need to adjust your diet and train hard. 40 min is enough, you just got to train with intensity and heavy, face every train like a challenge and try to improve your lifts.
Hope this has been helpful.
 
Your situation is the same as mine. I would do what Goldfish suggested and ditch the ab workouts, maybe put in one a week but if you include exercises like front squats and snatches then your core will get a lot of work anyway.

I alternate days so I'll focus on a heavy push on Monday (supplimented by support work like dips and flys) either a squat or deadlift on Tuesday then upper pull Wednesday etc... That way I find I can train 5 days a week without suffering localised fatigue.

Not saying that way is perfect but when you only have a lunch break to play with including getting there and showering then I find it's a good way to fit everything into a week
 
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