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