Since you don’t have much time to exercise, diet will be essential. You want to make sure you’re getting essential nutrients in your meals throughout the day. To keep track of this, you can download the free MyFitnessPal app and create a profile that will tell you exactly what nutrients you need in your daily diet. On days you don’t exercise, you’ll want to cook at home instead of eating out. Preparing the meal the night before will benefit you. You want to eat a meal every 4-5 hours so that your hunger is satisfied. Don’t forget to drink water as much as possible. You need at least half your body weight in ounces of water per day, so keep that water bottle close by!

For your two-day training regimen, you’ll want to spend two days in the gym for about 1-2 hours per workout. In this way, you will be able to exercise the six main muscle groups in addition to the cardiovascular exercise. The six major muscle groups are the chest, back, shoulders, legs, arms, and abs. I’ll go over example exercises to make sure you hit all muscle groups. The first day will be chest, back, and arms, and the second day will be shoulders, legs, and abs. I’ll name exercises for your routine, and if you’re not sure what they are or how to do them, there’s a free app called fitness buddy that shows you exactly how to do all the exercises. Bodybuilding.com is another helpful resource for how to perform specific exercises.

To start every workout, it is very important to stretch. This will allow you to get the most out of your body, and also prevents injuries. It’s often taken for granted, but flexibility is a very important part of fitness and shouldn’t be ignored. Stretching after training is also important. This will help your muscles recover faster and help them get stronger. I would also recommend doing some form of cardio before or after a workout if you have the time. This will help the body lose weight as well as recover in much the same way as stretching. If you’re not sure whether to do cardio before or after, sooner is fine, but later is better. That way you can avoid burnout during training and save it for later.