Last week
I helped women's Health magazine on a piece about getting workouts done fast.
Personally, I think you can get a great body-changing workout done in minutes.
How fast?
I'm
talking 10-minutes.
By now,
I'm sure you're asking...
How do you
lose fat in only ten minutes?
or
What about
the rule that it takes 20 minutes of cardio before you start burning fat?
Well,
first of all, as I have said before, the whole idea of a fat-burning zone or a magical fat-burning time period just doesn't fit with the
common sense approach to fat loss.
People can
lose fat without doing any cardio at all - so its clear that you don't have to workout for at least 20-minutes with your heart rate at
60% of your maximum heart rate. Fat loss is far simpler than that - and I'll
show you some basic workouts below that crank your metabolism and help you burn
calories when you are not exercising.
Second,
the results of your training occur outside of the gym rather than during the workout. That's why the before-mentioned "increased
metabolism" is so important. If you put the right "turbulence"
on your muscles in 10-minutes, you can change your body - without even thinking
about doing cardio.
So let's
look at the first fat loss in a hurry workout - a 10-minute bodysculpting workout. Let's say you only have 10 minutes to do your
workout today - what should you do?
In this
case, you need to combine a warm-up, strength training, and interval training all into one. So our efforts are best put forward on bodyweight training.
And you
don't have time for isolation work. Instead, you need to hit three "hot zones" on the body for maximum metabolism boosting:
push muscles, pull muscles, and legs.
By doing
so, you'll hit all the other muscle groups at the same time. So you'll do a circuit of soemthing like:
1A)
Prisoner Squats (advanced option: 1-Leg Squats)
1B) Pushups (advanced option: Spiderman Pushups)
1C) Inverted Rows (advanced option: Pull-ups; easy option:
Stick-ups)
1B) Pushups (advanced option: Spiderman Pushups)
1C) Inverted Rows (advanced option: Pull-ups; easy option:
Stick-ups)
In the
first round of this circuit, you'll go through it easy.
Perform 25% of the maximum number of reps you can do for each exercise. So if you can do 20 pushups, do only 5 in the first
warm-up circuit. That's a warm-up circuit.
Perform 25% of the maximum number of reps you can do for each exercise. So if you can do 20 pushups, do only 5 in the first
warm-up circuit. That's a warm-up circuit.
Then
you'll do as many circuits as you can in the remainder of the 10 minutes. Just
go back-to-back-to-back on these 3 exercises. You can rest after the
rows/pull-ups for 30 seconds if necessary, but that's it.
You'll be
pleasantly surprised with how you feel at the end of the 10-minutes. And your
metabolism will be elevated for a much longer period than if you trained in the
fat-burn zone for 10-minutes.
Okay, now
here's another option, moving into some dumbbell work. The following superset
trains the entire body, and focuses on the 3 hot zones.
1A) DB
Squat (8 reps per set)
1B) DB Chest Press (8 reps per set)
1B) DB Chest Press (8 reps per set)
Use light
weights for one warm-up set, and then do as many sets as possible in 10 minutes
for the rest of the workout.
In any
case, if you find yourself with another 10 minutes, you can up the fat-burning
ante by doing 10 minutes of intervals. This too is far more effective for fat
loss and fitness than 10 more minutes in the "so-called" fat-burning
zone.
Do 3-5
minutes of exercise-specific warm-up.
Then do
your intervals for 30 seconds followed by 30-60 seconds of rest. Repeat 3-6
times. Then cooldown.
Okay, now
let's get greedy and assume we have 30 minutes for our workout. We'll be close
to getting maximum results with this "marathon" duration workout.
First, hit
up the bodyweight circuit mentioned above. Do this twice, nice and easy. That will take 5 minutes off the clock.
Then move
into your strength supersets. Following the lead above, you'll look to train
the entire body with only 2 moves. It's not always easy, but fortunately you
can do 2 supersets in this
workout. The strength training will take about 15 minutes as you'll do 3 sets of 8 per exercise with no extra rest between sets - just long enough to switch exercises.
workout. The strength training will take about 15 minutes as you'll do 3 sets of 8 per exercise with no extra rest between sets - just long enough to switch exercises.
1A) DB
Split Squat (If you have a barbell, use it instead of DB's)
1B) DB Row
1B) DB Row
2A) DB
Romanian Deadlift
2B) DB Incline Press
2B) DB Incline Press
Then
finish with intervals. For this workout, try another program. Start with a
warm-up, then do each "work" interval for 45 seconds, and rest 60
seconds between each interval. Do 4-6 rounds and finish with a cool-down, of
course.
I could go
on and on with these fast fat loss workouts...and of course I do, in the Turbulence Training e-book.
I'll
follow up on this article in the future, passing along some of the exact Turbulence Training workouts that I use with my clients to get the
most results in the least amount of time.
Until
then, train hard, train safe, and train better than everyone
else in the gym.
else in the gym.
Sincerely,
Craig
Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training
Certified Turbulence Trainer
Author, Turbulence Training
"No
time to exercise" is the #1 reason most people don't exercise
consistently. In fact, a lack of time stresses most people out for many reasons
- whether it's a lack of time to prepare good food, exercise, or be with your
family.
That's why
I created Turbulence Training to be the most efficient and effective fat loss
program out there.
The
warm-up is applicable to your workout, not some 5-minute waste of time on the
treadmill.
The
strength training supersets shave minutes off your wait time. And the
intervals cut your cardio in half, or more.
About
the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit TurbulenceTraining
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit TurbulenceTraining
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