In my extensive research to find the most “bang for your exercise buck”. I’ve discovered two significantly superior ways to exercise that take a LOT less time and faster, better, more long lasting results.
By “results” I mean triggering…
- Muscle building
- Fat burning that continues AFTER you are done exercising.
- Both methods carry much LESS risk of injury.
- Both methods take a LOT less TIME out of your busy schedule.
The first one is High Intensity Interval Training or H.I.I.T.
This is typically using a recumbant bicycler or elliptical machine where you do a short warm up, then alternate 90 seconds of easy movements with 30 seconds of full out intensity. Eventually you can work up to 8 intervals. This is a 20 minute workout that should only be done 2-3 times per week because you need recovery time. How cool is that?
No need to FORCE yourself to schlepp off to the gym every single day.
The second way to a much more effective workout is the “Super Slow” or the “Slow Burn” workout where you take away all the momentum usually associated with lifting weights. You use smaller, lighter weights and slow all your movements down so that your muscles have to work much harder. This is my favorite because it is almost impossible to hurt yourself moving so slowly AND you can feel it start to work IMMEDIATELY.
Just do a couple of super slow squats right now… notice how you can immediately feel the “burn”.
If you do a full 30 minute full body super slow work out that’s going to be enough for the week.
Seriously.
You will absolutely need the rest of the week to recover. You can still walk, ride your bike, play tennis or golf, work in the garden, or do whatever physical movement you want during the rest of the week but in this case more super slow is NOT better. 30 minutes once a week. How does that sound?
Personally I’ve modified the super slow method so that every other day I do something like 5-10 minutes of compound movements EXCRUCIATINGLY SLOWLY… doing it every other day gives my body time to recover but it becomes more of a regular part of my day. I also use every opportunity to walk or bike to do my errands. I’ve also gotten rid of my desk chair and use a standing desk… So moving every day is part of the overall plan.
For my slow burn workout, I’ll do a super slow squat with two 10 pound dumbbells in my hands. As I get to the standing up part of the squat I do hammer bicep curls the then press the dumbbells up directly over my head… I can usually do only 4-8 of these. It is a full body movement that is safe (I have some shoulder issues) and effective as well as time efficient. The time I am moving the weights over my head, my legs are resting. and while I am in the squat part of the movement, my arms are getting a little break. So it actually is a combination of both of these methods.
Learn More!
In my new online Weight Loss Course, I’ve taken Dr. Mercola’s recommendations and made them even more friendly for you and your hectic lifestyle.
My approach is to make moving so satisfying and restorative that it requires absolutely no discipline or “will power” to get yourself to do it. Adding the component of effective hypnosis can trigger your unconscious Mind to begin CRAVING movement… and more good things for your body…
Check it out!
It’s Not Just About The Food Online Weight Loss Revolution
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