Can you spare 30 mins a week…then lets get moving!

drdustydc

Can you spare 30 mins a week…then lets get moving!

One of the most common reasons people give for not getting in shape is “I just do not have the time.” Somewhere along the line most people have been led to believe they would need to spend hours every day at the gym to get any results. The truth is any additional exercise and any healthy changes to the diet will start improvement their health. It is possible to get life changes results in as little as 30 minutes a week. And I am not talking about a magical video or device. Simple and short exercises and mild dietary changes can increase energy, decrease fat and increase muscle tone.

Below is an excerpt from Canadian Fitness and Nutrition expert John Berardi, PhD “Two Experiments In Exercise Minimalism”.

http://www.precisionnutrition.com/minimal-exercise

John Berardi’s 30 minutes work out

“Day 1 – 10 minutes

Close-grip push-ups x 10 reps

Inverted rows x 10

Kettlebell swings x 20

Rest 1 minute

Repeat 5 times

Day 2 – 6 minutes

2 minute walk

15 second sprint on treadmill at 8 mph and 10% incline

15 seconds rest (standing on side of treadmill)

Repeat 5 times

2 minute walk

Day 3 – 10 minutes

Close-grip push-ups x 10 reps

Swiss ball crunches x 10

Air squats with hands behind head x 20

Rest 1 minute

Repeat 5 times

Day 4 – 6 minutes

2 minute walk

15 second sprint on treadmill at 8 mph and 10% incline

15 seconds rest (standing on side of treadmill)

Repeat 5 times

2 minute walk

Start with the exact numbers above and with each consecutive workout do one thing to make the workout harder.

For strength workouts, this means doing additional repetitions or reducing the rest time between rounds. And for sprinting workouts, this means increasing the incline, the speed, or the number of repeated sprints.

It might feel easy at first. But eventually, you’ll reach your performance limits and the increases will come slower. Do your workouts every other day if possible, with one day off in between workouts. If that’s not possible, take a day off after two consecutive workouts in a row.”

“As I’ve said many times before, without a good nutrition program, exercise doesn’t really work all that well – especially when body transformation is the goal.

Thus, nutrition was an integral part of Marsha’s transformation. However, like with the exercise program, we kept it really simple.

 

Hunger and Exercise

Intense exercise often makes people hungrier. This leads to overeating and no weight loss. For this reason, the most important thing you can do is pay close attention to your food intake and make sure you’re not eating more than usual. Awareness is the key. (Fortunately, the minimal exercise volume will help keep hunger down too.)

If you’d like to speed things up even more, follow these simple rules.

  • Eat each meal slowly.
  • Eat about 4 meals per day (every 4 hours or so).
  • Eat lean protein, legumes, and lots of veggies w/each meal.
  • Avoid white, starchy carbs (breads, pasta, rice, chips, etc).
  • Avoid fruit.
  • Don’t drink your calories (use lots of water or coffee and tea instead).
  • One day per week, eat whatever you want. “

 

 

Published by drdustydc