Rapid Weight Loss Training Sessions for the Busiest of People
By: Brett MacPherson
Before I start, I have to warn you, this style of exercise is a long way from what most people would have tried before and it may result in you getting dramatically leaner in a matter of weeks, your friends may not recognise you.
Ok, maybe I went a bit too far with the "friends not recognising you" bit, but this style of exercise is exceptional for people who use the excuse that they are too time pressed to go to the gym, or even for the normal gym rat to try out for a few weeks to break out of a plateau.
It is important to keep your mind open however and you may need to block out some of what others in the gym may say to you as you may get dome funny looks, but this exercise is ultra effective and you will have the last laugh. As this is such a unique way of exercise, most people will be too self-conscious to try it, but that’s their loss.
This is what you do:
Instead of doing the normal thing of going to the gym 3 to 4 times a week doing cardio and weight training for an hour at a time, with this routine, we are simply going to exercise for about 2 minutes at a time, a few times over your day, 5 days a week.
This program is going to consist of movements using your bodyweight for 2 to 3 minutes, and you will do this 6 to 8 times each day. For those of you who work a normal office job you cant be shy about having the people around you watch you exercise, in fact its sure to start people talking and you may get them to join you, of course, if you have a private office you wont have to worry. If you work from home, or are a stay at home parent, there's no reason why you can’t use these workouts throughout your day. If you happen to have a time pressed day filled with meetings and such, and you can only fit in a few of these 2 minute sessions, that’s ok, simply try to fit in as many as you can over the day.
If you have a normal 9-5 office routine, try doing your 2-minute workouts every hour, on the hour, with the exception of lunch. For example, you could try 9 am, 10 am, 11 am, 1 pm, 2 pm, 3 pm, and 4 pm.
Try to focus on movements like:
-bodyweight squats (and variations)
-pushups (and variations)
-forward, reverse, or walking lunges
-up & down a staircase if one is available
-floor planks (holding plank position from forearms and feet)
-floor abs movements such as lying leg thrusts, ab bicycles, etc.
-one-legged bodyweight Romanian deadlifts
This is not a complete list as I'm trying to keep it simple, if you know any other good body weight movements you can add them to your day as well. To keep it really simple and if you don’t want to spend all your sessions on the floor, just using squats, lunges, and pushups may still get you good results.
These workouts are great as in 2 minutes you should do enough to get your heart pumping, raise your heart rate, work your muscles and to raise your temperature but 2 minutes is usually not enough to get you sweating and stinky in the office.
Here's an example of a workout (adjust the repetitions up or down based on your ability):
Mon/Wed/Fri
9 am - 10 pushups/15 bodyweight squats, repeat 1X for 2 sets
10 am - plank holds (hold the planks as long as you can taking short rest breaks for a total of 3 minutes)
11 am - 5 pushups/10 bodyweight squats, repeat for 4 sets
1 pm - plank holds (hold as long as possible in 3 minutes)
2 pm - 8 pushups/12 bodyweight squats, repeat for 3 sets
3 pm - plank holds (hold as long as possible in 3 minutes)
4 pm - max pushups/max bodyweight squats in one set (no repeat)
Tues/Thurs
9 am - 6 fwd lunges each leg/6 rev lunges, repeat 1X for 2 sets
10 am - one legged bw Romanian deadlifts (RDL) 6 each leg/floor abs for 20 sec, repeat 1X for 2 sets
11 am - 3 fwd lunges each leg/3 rev lunges, repeat for 4 sets
1 pm - one legged bw RDL 3 each leg/floor abs for 20 sec, repeat for 4 sets
2 pm - 5 fwd lunges each leg/5 rev lunges, repeat for 3 sets
3 pm - one legged bw RDL 10 each leg/floor abs for 30 sec (no repeat)
4 pm - max fwd lunges each leg/max rev lunges in one set (no repeat)
So you can progress through these workouts, you can add a repetition or two to each set every week, Or by using more difficult variations of the movements you can add some progressions (for example, close grip pushups, one leg raised pushups, squats with arms raised straight over head, etc.).
These workouts are just a couple examples of how you can use this unique style of exercise. Use your creativity and come up with your own. Think about what you've accomplished with these "mini" workouts completed throughout each day... You've increased your heart rate and pumped up your muscles 6-8 seperate times throughout each day, burning many extra calories and stimulating your metabolism. Even though each "mini" workout was a very short duration, you've accumulated many repetitions for almost every muscle throughout your entire body, and you didn't even have to break a sweat during any of the "mini" workouts. In addition, there's hardly any excuse for not being able to take a 2-minute break once per hour and do a couple of movements. Another benefit of this style of exercise is that now you don't have to devote any time before or after work to going to the gym because you already got your workout done little by little throughout the day. You now have some extra free time on your hands!
Try this style of program out for 3-4 weeks and then go back to your normal gym routines. I think you'll find that it was a great way to break out of a plateau and stimulate new results in your body. You can try mixing in a cycle of these "mini" workouts every couple of months to keep things fresh.
Remember that this style of exercise is only one method your should try, variety is important and you shouldn’t stick to this forever. exercise too long with any method will get you to a plateau eventually. So try rotating it into your exercise methods arsenal. Too often, we don’t have to courage to try something unique through fear of what others may think but with exercise often, the most common methods everyone uses are not the best ones. Having the courage to try something a little unique in this case may get you far better results while those who question you are left behind.
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