How to handle time performance?

Ideal theory: Reasons why your body shape doesn't change with diet and strength training, and countermeasures: Table of Contents
Practical application: Training records one year after onset
*This does not recommend the exercises described; it is merely a personal experience, so please exercise according to your own medical condition and physical state, and under the guidance of a doctor.
*Omitted in the text Glossary

How are you managing your time performance regarding training?

This does not mean skipping warm-ups or stretching.
Of course, it also doesn't mean skipping a bath to shorten the time spent at the gym.
It is about how to shorten the time that gets in the way of training.

Before that, what happens if you improve your time performance?

You can increase your training days (time).

Assuming you go to the gym three times a week, if you can shorten each session by 20 minutes, you can secure a total of 60 minutes.
If you manage your time around this, there is a possibility that you can go to the gym for one more day.

Conversely, instead of increasing the number of training days, it becomes possible to increase the training time by 20 minutes per session.

In other words, it can be said to be a way of thinking for those who do not have time to go to the gym.

Targets to cut for time performance

The goal is to secure training time, so it is not just about the time at the gym.
It is about what can be cut in daily life.
I repeat, this is not about cutting out "necessary things."
Housework must be done, sleep cannot be cut, and time to relax is also necessary.
If you cut these and lean too much toward training, your life will likely collapse before your body shape changes.

Travel time to the gym

This is the most difficult, but the most effective.
For example, if it is a 10-minute walk, you can save 50 minutes each way compared to an hour by train.
Of course, since you can go to the gym after returning home from work, there is no stress of carrying gym supplies to work, and no worry about replenishment.
Also, it becomes possible to choose to go home once during the downtime at the gym mentioned later.
Moreover, if the gym is far away, it becomes that much more troublesome to go, and it will also be affected by weather and climate.

Preparation for the gym

Let's make the preparation for going to the gym a routine and schedule it.
Since you have to leave at a certain time, if you decide to take protein, etc., 1.5 hours before, and then put shoes and wear in your backpack, you can shorten the time and reduce forgotten items.
Since the optimal shoes and wear depend on the training content, it is a good idea to decide on this set for which day of the week (though stylish people might not be able to stand it), or to decide on the laundry day assuming indoor drying.
(As a measure against forgetting things, it is safe to keep one set of towels, underwear, and socks for the return trip/socks for training on the way there in your backpack.)
Of course, organizing and deciding where to put things (protein shaker is here, protein is here) is also effective for this.
Furthermore, access to them (not storing protein in a place that is hard to reach, not putting a spoon inside the protein to avoid getting your hands dirty, etc.) is also important.

Downtime at the gym

Depending on the composition of the studio program, there may be a gap of more than an hour before the content you want to participate in.
If it is about 30 minutes, time will pass with a light break, preparation, and stretching, but if it is more than an hour, you will have time to kill.
For example, there is an option to do muscle training or cardio in the meantime, but if you cannot perform in the later program due to that fatigue, it is counterproductive.
This also raises the issue of how to handle replenishment.
Go home once.
Or, you can think about not planning such training.
Deciding the priority of training and participating in the lower ones on a different day might prevent muscle loss due to catabolism and allow for fat burning through aerobic exercise.
Honestly, I don't see people who lounge around at the gym having good body shapes or physical abilities.

Separation of mechanical tension and metabolic stress

For details, please read "How to break the habit that hinders muscle hypertrophy", but the method of breaking the "habit" of mechanical tension that people who participate in body makeup competitions do is to perform dozens of sets of muscle training (using multiple machines, etc.) for one body part and push it to the limit.
In other words, it takes 1-2 hours for each body part (5 body parts × 1.5 hours = 7.5 hours/week).
Since this pushing = metabolic stress, there is also a way to break the "habit" in 2 hours/week for the whole body by introducing strong metabolic stress separately.

Before and after training

As mentioned earlier, coming to the gym more than an hour early to get a numbered ticket to participate in a program, going home once, or lounging around is meaningless if you have time to kill and cannot perform due to fatigue.
Also, even if you occupy the stretch mat for a time long enough for your body to cool down afterwards, blood circulation will decrease, and if you don't replenish, catabolism will only progress.
If you use time for long baths or saunas just because your body got cold, it is a double waste.
In particular, saunas promote dehydration or reactivate the sympathetic nervous system that was in recovery mode.
(There are probably few places in a gym sauna that can provide an environment and time to just make the parasympathetic nervous system dominant, and masking the feeling of fatigue makes it harder for the person themselves to feel the need for recovery.)

Cooking

If you are consuming the same PFCs, shorter cooking times allow you to use that time for other things.
Even with the same heating method, using a stove means you cannot leave the area, but with a microwave, you can do other things.
Of course, if you enjoy cooking and find it relaxing, that is fine, but that is for those who cook occasionally; many people find daily meal planning, cooking, and washing dishes to be a burden.
Naturally, you also need to weigh and record food for calorie and PFC calculations.
There is also the option of cooking white rice (it took me about three years to be able to digest brown rice properly, and even now, my digestion and absorption vary depending on my physical condition, so I switched back to white rice for stability) and sticking to a fixed menu.
If you do that, you won't have to worry about shopping, and if you can use an online supermarket, you won't need travel time, and you can just repeat your previous order.
(Choosing Japanese sweets to eat before a workout at a physical store can sometimes be a stress reliever, but it also carries the risk of triggering a binge-eating episode.)

Skincare

After bathing at the gym and returning home, you can't just leave your face as is.
Sheet masks (followed by gel) take only 3 minutes, and you can tidy up your gym gear during that time.
In the morning, a face wash mask takes only 1 minute and covers moisturizing as well.

Meeting Optimization

It may depend on the workplace, but extending meetings is considered bad.
Of course, small talk is necessary for gathering and sharing information, but you should be thorough about finishing within the set time and keeping the scheduled time to a minimum.
Let's prevent situations where you can't go to the gym because work didn't finish due to meetings running over.

To reveal the secret, I am using the Toyota-style 'Seiri' (Organization) method.
Naturally, it is also useful for work, so if you are interested, please look it up.
You should be able to customize your organization even further to fit your individual life.