Your Exercise Routine is Making you Fat
Lets be honest, we are all looking for the best exercise routine to shift that stubborn fat, if there was a miracle routine we’d all be using it, and reaping the benefits. I’d be using it that’s for sure.
I hate to break it to you – it doesn’t exist, but I have something that will definitely help, and make your workouts far more effective.
How many people think that long drawn out cardio is the best method to shift the flab? quite a few I bet. Steady state cardio does nothing for your Fitness, other than….
Reduces muscle tone
Leads to bordom
May lead to injury and fatigue
Is one of the reasons so many people fail to stick to a training regime
Do you want to liven up your training regime? do you want to really kick start fat loss?
In this post I will outline not only the type of exercise you should be doing but also a full workout plan that will see you shifting fat in under 20 minutes per day.
My Story
I am speaking from experience here. About 18 months ago I wanted to get in shape, like most I jumped on the nearest treadmill and pounded out the miles. Starting off at a steady 30mins, but quickly upping the level and intensity. Initially I was really into it, but within a few weeks I was seriously lacking motivation, the drive to work out and losing sight of my goal. I mean who looks forward to running on a treadmill for 50 minutes. I even tried running outside to mix things up, but just got shin splints!
My new training routine lasted 2 months………I was so bored, very little in the way of progress to show for my efforts. Sure I’d lost a bit of weight but it was mostly muscle. I looked drawn and like I needed a good meal. I couldn’t face working out. I was shattered. I needed something new to really get my mind back on exercise. Something to make it interesting, something that wouldn’t take over my life.
That is when I discovered Body Weight Interval Training
Body Weight Interval Training is essentially Interval Training but without the equipment – You Are The Equipment. So no excuses, you can do this anywhere, at home, outside or even at gym. No equipment required and very little space.
There is significant evidence that interval training is far superior to traditional cardio. There is even a study, Laval University performed a comparison of interval training and traditional aerobic training – the findings? well over a 12 week training period, subjects that followed an interval training regime had far better results. They burnt more calories, lost more fat, retained more muscle and basically felt and looked healthier. Tick in the box for interval training.
A typical workout would involve an interval of work, followed by an interval of rest, then repeated for a complete set. Training in this way will cause metabolic turbulence. Due to the high intensity nature of intervals there is greater level of turbulence applied to the muscle. Intervals of work, followed by rest ensure you keep the body guessing. It has no chance what so ever to get used to the level of intensity, and is completely outside it’s comfort zone – Another tick in the box for interval training.
A few benefits of Body Weight Interval Training, if you’re not convinced yet!
- High Metabolic Turbulence
- Retain Muscle
- More Calories burnt
- Higher levels of Fat loss
- Less time in the gym
- more interesting workout sessions
- The Body Weight Training Routine
I have outlined a typical workout for beginners, all you need is a stop watch. Remember to warm up and do some light stretching before beginning this or any other workout.
20 Seconds of Work, followed by 10 seconds of Rest.
- Body Weight Squats
- Rest
- Push up
- Rest
- Front Lung
- Rest
- Mountain Climbers
- Rest
- Reverse Lung
- Rest
- Jumping Jacks
Rest for 3 minutes and repeat a further 2 times.
A full Metabolism firing, Fat Burning Body Weight circuit. As a starting point I’d suggest following a simple 3 days per week training program. Giving yourself plenty of rest.
Making it your own
The beauty of Body Weight Interval Training is you can adapt it to suit your goals, experience and Fitness levels. As you progress, you could try increasing the intervals of work or decreasing the intervals of rest. The choice is yours and the possibilities are endless…..Just remember less is most definitely more
keep your body guessing and give Body Weight Interval Training a place in your regime.
Author bio: I am a self confessed gym aholic! I have been training on and off for well over 10 years, and made some steady gains. I have learnt a lot, and failed a lot, and only within the last fews years have I made what I believe to be real progress. Fitness Blog will hopefully allow me to share my experiences, highs and lows! and give you an insight into my training…..