There is a long standing myth that aerobic exercise,
otherwise known as cardio in the inner sanctum that we call
the gym or fitness center, is the absolute Holy Grail when
it comes to losing weight.
It's very unfortunate that this MYTH is still being
perpetuated since it is quite possibly the worst way to
lose fat, other than camping out on the couch eating bon
bons.
On top of that, an exercise program consisting solely of
cardio or aerobic exercise is a nearly certain path to a
plateau, frustration, and, in many cases, failure.
Although it all started with good intentions, let me paint
you a little picture on why aerobic exercise by no means
the end-all and be-all for weight loss. Imagine one of
those mammoth, jacked-up, diesel-guzzling behemoths of an
SUV being driven around your neighborhood by the
stay-at-home mom with a single child.
Inefficient and quite possibly downright wasteful, right?
Now imagine one of those goofy-shaped, 80-mile-per-gallon,
quiet, metallic lime green hybrids sneaking up on you at a
more rapid rate driven by your Birkenstock-wearing,
ultra-liberal neighbor.
A picture of efficiency, right?
The latter is exactly what slow, steady aerobic exercise
program turns the body into when it comes to burning fat.
When the name of the game is fast fat-loss, we want to be
as inefficient as possible, a big 'ol diesel SUV with 35"
wheels on it just for good measure.
So how do you safely dive into the world of fast-results
exercise when you aren't exactly sure what to do and
definitely don't want to get injured? Simple, really.
Move your body. Yup! Move in lots of different directions
and angles. You will be surprised at how much effort it
takes just to move your body. I do have a caveat, however.
Bodyweight exercise is a great tool, but if you are
severely overweight (+50 lbs or more) the exercise circuit
described below may be a little too challenging. You
probably should use a very specific regimen that is
customized to your needs and orthopedic conditions.
That being said, let's get into the good stuff. This is a
little circuit that you can use and get a good sweat going.
It can be performed on a daily basis and will provide an
excellent beginning exercise stimulus.
- Planks - Start by lying on the floor. Lift your body up,
and with forearms and feet as your points of support, hold
this position by pulling in your stomach.
- Lunges - Take a step forward. Stop all forward momentum
and lower yourself by bending the knee and hip of your
front leg, trying to lower the front hip straight down.
Concentrate on keeping your trunk centered over your hips.
- Push-ups - Start with your hands directly underneath your
shoulders. From here lower your chest towards the floor,
ideally reaching a level where your upper and lower arms
form a 90 degree angle. Be sure not to sag at the hips or
lower back as this will make the push-up impossible to do
correctly.
Women, if you cannot do full push-ups, start in the same
position but with your hands elevated on something like a
countertop or chair. Gradually reduce the elevation as you
become stronger.
- Inch worms - Squat down as if you were having to use the
facilities in a foreign country. From this position, lean
forward, place your hands on the floor, and walk out until
your body is parallel to the floor.
- Get-ups - Start by lying on your back on the floor. The
goal is to move into a standing upright position without
having to use any other objects for assistance.
General instructions:
Complete the circuit 2-5 times.
Depending on your fitness level, spend 20-60 seconds on
each exercise.
Be sure to increase the number of times you repeat each
exercise or increase the amount of time spent performing
each exercise every 2 weeks.
This little program can be done every day. And if you
don't take the easy way out by continuing to do the same
amount week after week, you will make consistent progress
with both your level of fitness and amount of fat-loss.
hich, of course, is much better than the same hours spent
on the treadmill or in aerobic classes, only to be rewarded
with plateaus and frustrations.
So press on the gas and let the engine roar. Smoke the
tires and watch your fat-burning machine speed down the
fat-loss super highway with total body exercise.
----------------------------------------------------
Troy M. Anderson is the owner of Anderson Training Systems,
LLC,a fitness coaching business based in Tempe, Arizona.
Troy is often referred to as "the MacGyver of coaching" for
his unique ability to build effective fitness programs
using only the most basic equipment.
For more articles and instructional video , visit
http://www.atscoaching.com
Fitness Ain't Pretty-RESULTS ARE!
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