I just got back from helping a friend work out at my local gym.
What I saw was shocking to me.
The people at the gym who were working out were not doing it the right way.
And what’s worse is the ones that had hired personal trainers were the biggest culprits.
The trainers had them lifting free weights and doing various machines at 3 sets of 10 reps each with a 3 minute break in between at a medium amount of weight.
They were trying to help their clients build muscle to burn fat, which makes sense.
But, they spent almost two hours at the gym working out!
I know they were there for that long because after my friend and I finished a far more effective workout in 20 minutes, we played basketball for an hour and a half.
When we came out of the court, I saw the exact same trainers with the exact same clients still exercising on machines.
OK, enough ranting, my point is that no one should have to spend hours at the gym every day to get the results they want. There are much more effective ways to burn fat and build muscle.
I will teach you those ways.
Long workouts are your enemy.
Why do in 2 hours what you could do much more efficiently in 20 minutes?
You may think you’re burning more calories with long workouts, but you are actually working against yourself.
Time consuming workout might be efficient when you first start a diet, but your body is smart. It knows that you are going to try and burn a ton of calories with a long workout, so it starts storing fat away to use as energy when you exercise.
Now each time you exercise, you aren’t burning extra fat, but just burning the reserve fat that your body has stored. This means that your workouts must get longer and longer to become effective.
Now, take those long, boring workouts and reduce the time, but increase the intensity.
Intense workouts are so intense that they leave your body burning calories and fat for up to 48 hours after your workout.
Doing cardio workouts the right way.
Cardio is usually the choice of those trying to lose weight, but running for miles isn’t the best way to burn fat.
High intensity interval workouts are, though.
Intervals are simple: run at a high speed for a short period of time and follow that with very light jogging or rest.
My cardio workout is extremely effective and lasts just 15 minutes. Here it is:
- A 3 minute low intensity jog to warm up.
- 1 minute of high intensity running followed by a 1 minute light jog or walk.
- Repeat 1 minute run, 1 minute jog at least 6 times, no more than 8.
And that’s it; 15 minutes.
If you’re doing interval exercises on a machine do not choose the interval option because it’s not personalized. It’ll be more beneficial for you to choose your own speeds and intensity.
Only do cardio every other day as your body will need at least 48 hours to repair muscle and recover. Don’t worry; your body will be burning calories the entire time.
What is the most effective way to do strength training?
My method of strength training may seem a little weird at first, but definitely don’t brush it off.
First off, reduce the amount of weight that you would normally use.
Now instead of doing a rep per second like you normally would, slow it down to 7-10 seconds per rep.
Slowly lift the weight, pause at the top, and slowly lower the weight down. Repeat until you can absolutely no longer complete a rep.
Notice how fatigued you are in just 60 seconds!
Strength training workouts should not take more than 20 minutes. I guarantee you won’t even last that long.
Like cardio, you are only going to want to do strength training every other day to let your muscles rest. The best idea is to do cardio one day, strength training the next.
Next time you work out, try these methods.
If you don’t believe the methods I mentioned work, try them out.
The next time you go to the gym set a timer for 25 minutes, do your workout, and leave as soon as time’s up. You’d be amazed at how exhausted and sore you feel.
The best part is now you can go home and use the time you saved to do something much more important while burning calories the entire time.
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