For many, losing weight is not an easy task. As you know, weight loss success is a direct result of a clean,low-cal diet coupled with the proper exercise routine that makes you burn calories and build lean muscle.
……If you don’t know that then you have been living under a rock and I think you should sit down and eat everyday at least 1 box Kellogg’s Special K, a juicy Whopper and a nice big tall glass of orange soda …oh ya, make it diet with lots of fizzy chemicals .
Yet, for those who have been trying to reach their weight loss goal but can’t get there………….here is a weight loss sabotaging myth that i see many fall victim too when trying to drop pounds
#1 Myth:Exercising only 4 days per week, 15-45 minutes per workout leads to your best body.
You’ve probably been told via commercials, Internet garbage, trainers and other non substantial paraphernalia that if you workout just 3-4 days per week for 15-30 minutes per day that you’ll lose massive amounts of fat and you’ll look your absolute best?????
Well, I’m going to tell you that’s garbage. Yep, perform just 20 minutes of cardio 3 days per week and you’ll be running in circles. Yes, you’ll get a blip of energy, little tone but really..c’mon, change your body. I know your smarter than that, I hope.
The only way the 20 minutes of cardio 3 days per week plan will possibly work is if your a genetic freak or if you have the cleanest, low-carb, low-calorie diet and additional 3 day body building program that is at least another 30-45 minutes per workout.
Exception: serious power squatting, power cleans and dead-lifts at maximum weight which is minimum another 30 minutes, twice per week with the possibility of blowing out your lower back added to nice big shoulders and a bulging neck :)
Sure, working out like this is better than nothing. Yet, if your goal is to get lean then Exercising only 4 days per week, 15-45 minutes per workout isn’t the plan for you.
for those who are limited in time, work out at home and can’t possibly workout more than 30 minutes in the morning…. then get up a earlier. Add an additional 10 minutes of intense cardio to your 30 minute cardio routine. Do this everyday. Yes, every day! At night, perform 15 minutes of boot camp, core and weight training exercises. Example, 1 minute of low squats(1-2 inches below parallel) followed by 1 minute of mountain climbers followed by 1 minute of straight punches to a stand up bag followed by 1 minute of push ups ….if your a beginner than try 15-30 seconds of each….I’d like to give you a complete program but don’t have the time.
If your using free weights then try to use a heavier weight (80% max) for 8-12 reps on day 1 of training. On training day 2, perform lighter weights (50-50% max) for 15-30 reps. Don’t be scared to lift heavier. You will get leaner not bulkier if you’re on a great diet and training program.
If you have all the time in the world then train for a 5k, 10k…better yet a triathlon. Add 2 days of resistance training( one high rep, 20-50 reps/1 day low reps,5-12 reps) plus 1 day of 30 minute core training.
Yes, all the above takes work…oh well. If you get going it will all get easier and you’ll feel faster, healthier and leaner .
2 previous post that explain cardio:
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