When I meet new clients, I often get the same comment: "I
need to lose this fat, but I have so many things going on
in my life right now that I don't have time to workout."
But is that true? Is "not having time" a good excuse for
not losing that layer of blubber that covers your stomach
and hangs over your pants?
Sorry but that's not a good excuse, not if you know what
you're doing. And luckily, I can teach you how to fit an
effective fat burning workout into your crazy, hectic
lifestyle.
The first thing you need to do is sit down with your
calendar and see where you can fit in 15-20 minutes, 3 to 6
times per week. This may be over your lunch hour. It
might be after you put the kids to bed. Or it might be
first thing in the morning before anybody else wakes up.
Just find the time and schedule yourself an appointment to
workout in that time.
The next thing you need to figure out is if you can
actually make it to the gym for that 15-20 minutes or if
you can do the entire workout from home.
It's going to be easier to do the workout from home if you
are really limited on time. Next, do you have the
equipment needed?
You don't need a big home gym to get an effective fat
burning workout in. All you need are some dumbbells,
resistance tubing, a stability ball and/or your own
bodyweight. All of these things can be found cheaply and
easily at your local sporting goods store or on the
internet.
The next thing you need to do is write out your program.
You need to have a plan in mind if you are going to
workout. You can't just pick an exercise here and there
because you think these exercises work. I've seen that
done a lot and what you will end up doing is lots of bicep
curls, crunch variations and triceps exercises.
These yield very little in terms of fat loss...especially
if you are limited with the amount of time you have.
You need to pick exercises that work a lot of
muscles/muscle groups. Exercises like push-ups, squats,
lunges, pull-ups, rows, shoulder presses, chest presses,
etc.
These exercises ensure you are getting the most bang for
your buck in terms of fat loss. If you want to lose fat,
you have to use a lot of muscle and doing bicep curls and
triceps kickbacks with soup cans or "pink weights" will not
give you any calorie burning.
Next you need to pair the exercises chosen into groups
called supersets and tri-sets. For a superset, all that
means is that you do 1 set of 1 exercise, immediately
followed by 1 set of another exercise before resting for 30
seconds and repeating a couple more times for a total of
3-4 sets. And for a tri-set, you group 3 exercises
together rather than 2.
The last thing you need to do is decide upon your
repetition schedule. Stick to 8-12 repetitions and make
sure the resistance chosen makes those 8-12 reps difficult.
You should feel like you're working, not like you're
watching television.
Here's an example of a workout. 1A and 1B are supersets,
and 2A, 2B, and 2C are tri-sets:
1A) Push-Up - 12 repetitions, immediately followed by:
1B) Bent Over Dumbbell Row - 10 repetitions then rest for
30 seconds and repeat 3 more times
2A) Dumbbell Lunge - 8 reps per leg, immediately followed
by: 2B) Standing Dumbbell Shoulder Press - 8 reps,
immediately followed by: 2C) Mountain Climber - 45
seconds, then rest for 30 seconds and repeat 3 more times
That's it. That's your fast fat loss workout, wrapped
neatly and topped off with a bow. So get to it! You don't
have much time before life drags you back in to its dirty
little fingers!
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