I've eaten paleo inspired goodness for a long time now, but I don't exercise much.
I want to step up to the next level. I'm not unmuscular, but I'd like to increase aerobic capacity, tone up and lose fat.
What are your best tips for making sure you get effective exercise in on a limited timeframe?
I use Doug McGuff's Body by Science weight lifting protocol. It's a form of High Intensity Training (HIT). I lift slow and heavy for 15 minutes 1x per week.
In addition, I include High Intensity Interval Training (HIIT). Three times a week, I do a set of three 20-second all out sprints.
My total workout equates to less than 20 minutes per week.
For fun (and to express beneficial genes), I also like to walk leisurely if the weather is good.
For more information:
Body by Science: http://amzn.com/0071597174
3 minutes per week HIIT: http://www.bbc.co.uk/news/health-17177251
Try doing barbell complexes if you have access to a barbell/weight.
My favorite of these is the "Bear Complex"
5 rounds of 7 sets of 1 each
So you do the clean, squat, press, squat, press and repeat the cycle 7 times without setting down the bar. You then rest, put weight on if you can, and go again. Higher weight each workout if possible is the goal. I did this with 2 minutes rest between rounds and it added up to 10-15 minutes of work with me smashed.
You'll get a massive aerobic workout plus you're using all of your muscles and you will gain strength. Boom.