Finding The Best Total Body Workout

I’m busy, you’re busy. The whole world is busy, right? So with a full-time job, a husband, PTA and three kids, how is a girl supposed to find any time to workout? It’s rough but it is possible and you will still be able to have some kind of a social life to boot! This little workout will need fewer than ten minutes per day. Unbelievable, right? No, it’s the truth. Read on, girls, read on.

How To Lose The Most Weight In The Shortest Amount Of Time

interval-training-total-body-workoutKnowing how to do a quick and dirty workout routine will not help you very much if you’re not able to lose any weight by doing it. That’s a recipe for failure right off the bat. The latest research tells us that using something called interval training in either cardiovascular workouts or weight lifting is the best and quickest way to make good use of our time. When I first heard about interval training, though, I have to confess that I was really turned off by the idea because if you don’t at it 100% you might as well not even bother. But I’ll get back to that in a little while.

Interval training is based on stages of effort and stages of rest. Here are two different ideas which I’ve found which deals with this:

  • The first type of interval training deals with stage of effort. So, something as small as five minutes at a rate of 50% effort can have a great amount of impact. Consequently, four minutes at a rate of 75% can have an even greater impact. Now this kind of training is a great way to keep up your heart rate but that’s not the best way to get your body to actually burn fat which is what you want it to do.

  • I now wish to introduce you to the concept of using something called Tabata intervals. This original training methods has you use 20 seconds of effort and 10 seconds of rest. This is the training method that the Japanese speed skating team used in order to improve their overall performance by almost 50% in just one month.

Using Intervals For A Total Body Workout

This article will deal with only using the Tabata method of interval training. Using this method will help you to greatly increase your endurance, build muscle and burn fat faster than just about any other workout routine which is currently in use.

There is no question that cardiovascular exercise is good for your heart and will help you lose weight. No question but a total body workout using the Tabata method will utilize all your muscles. If you use this method you will be able to perform all the exercises at a rate of 100%. This is a much more effective way to exercise than doing the same thing over and over again until you simply can’t do it anymore.

The Ultimate Total Body Workout

total-body-workoutWhen you are doing a workout like this, keep it simple. Don’t let yourself get caught up in all the latest theories having to do with weight loss and working out which proliferate out there. The simplest things are most often the best. If you stick to doing exercises that you know how to do and which you know will work, you will be way ahead of the game. These exercises are simple but they work. You will be able to gauge how much you are progressing simply by looking at the way your body is changing. The differences will be subtle at first but stick with the program and you will see great improvements in as little as one month’s time.

By sticking to three exercises you can make sure that you know how much you are improving.

Do the exercises in this manner:

Warm up: This should take you only about five minutes’ time but you need to get all your muscles warmed up properly. If you are in a big hurry, then simply do a minute or two of jumping jacks or a very rigorous stretching program.

Workout Routine

  1. Running in place for about thirty seconds of more if possible. Be sure to bring  your knees up as high as possible (above your hips).jogging-on-spot
  2. Sumo Squats: do ten repetitions of these. Once you’ve hit the thirty second mark, put your feet a bit wider than your shoulders and point your toes outward. Squat down making sure that your knees do not go out farther than your toes. This is an important part if you want to develop your lower body. Do these as quickly as you can while still maintaining proper form and control.sumo-squats
  3. Burpees: What? you’re asking…. Yes, burpees. Do ten repetitions of these. But what are they, you are asking! Well, you squat down and put your hands on the floor and jump back into a pushup position. After you do a pushup, bounce your feet back into the starting position and jump straight up into the air. This is, believe it or not, an incredible workout in and of itself.burpee-workout

Once you finish your burpees, you can rest for about thirty seconds. Then you start the workout all over again and do four more cycles if you’re able!

Final Thoughts

This workout is a great way to start on your whole body workout. If you’re able to maintain this workout at least three times per week, you’ll see amazing results in no time. Guaranteed!

2 Best Cardio’s for Weight Loss

Cardio exercise is the first thing that most people think of when they think of a workout that will help them lose weight. But what kind of cardio should you do? Now that is a much harder question to answer. Running, biking, swimming, rowing, long and steady, short and fast. Every new study shows that some other kind of workout is the absolute best way to improve your cardio health and help you lose weight. I’ll show you a couple of different methods to help you figure out what is best for you.

Long And Steady

long-steady-cardio There are millions of people who have had a lot of success with heart rate training specifically long, steady cardio workout. An hour jog that gets your heart rate to the right level can do a lot for your weight loss. At about 80% maximum effort, your body will start to burn fat in an effort to create energy, but this can take 45 minutes to even begin. That isn’t easy for a lot of people, so if you can’t make it don’t be too hard on yourself!

To take care of that, you should set aside a good bit of time to workout. An hour long run will burn up to 500 calories but if you are anything like me you are going to have hard time running/jogging that long. However, for the purpose of burning fat it is necessary. Start out slow. Try 20 minutes of steady walking. Once you have worked your time up you can begin jogging and walking alternately. It can be hard to fit this much time into your schedule, but since you are doing a steady pace of exercise, extensive stretching isn’t necessary, which will save you a little bit of time. This is a question of stamina. Now stamina is not something you can build overnight, but persistently efforts will not only help you lose weight but will greatly improve your health and you will feel better because you are a lot fitter.

Another technique to do Long Steady Cardio Workout:

Interval Training

interval-trainingIntervals are the hottest new way to lose weight, especially if you don’t like long workouts. Intervals rely on small periods of time that involve you giving 100% effort to an exercise and then resting for a short period. This is the way that the Japanese speed skating team had dramatic improvements in their endurance in only a short amount of time.

30 second intervals of effort and rest will give you an incredible workout that absolutely melts fat off of you. Four minutes of intervals on a bike, treadmill, or rowing machine will help you more than many hour long workouts. The problem is that you have to go all-out. You can’t chicken out with these kinds of workouts.

Interval training is going to burn fat like nothing else, optimize your hormones and keep you stronger than ever. Rather than breaking down muscle tissue like steady state workouts can. If you are only trying to lose weight this isn’t much of a problem, but anyone interested in keeping the muscle tissue that they have, might want to stay away from long, 2 hour workouts.

How Often?

When you are trying to lose weight, you should shoot for three times a week at least. I have worked my way up to six days a week and many people have success with a similar schedule. You do have to consider your diet and strength training routines as well. If you need extra time to heal after a weight lifting workout, you shouldn’t be doing an interval workout just yet.

Don’t Overdo It!

cardio-and-weight-lossAn important thing that I often overlooked is that you can have too much of a good thing when you begin doing a lot of cardio workout. It is tempting to workout for an hour every day of the week, but you start breaking down pretty quick.

Start with twice a week and move up to three once you are used to it. If you have the faintest hint of pain, you shouldn’t workout that day. As a general rule, give yourself a little bit of extra time to recover if you aren’t sure.

You should also make sure that you are eating enough to make up for your exercise. If you are dramatically cutting calories and also working out hard, your body will go into preservation mode and keep you from losing weight. You have two choices if this is the problem, you can either cut back on the amount of food you are eating or the amount of exercise that you are getting. Many people go overboard and exercise too much in comparison to their diet, so just keep an eye on your nutrients and workout routine. Balance is the key!

Find Out What Works For You

When it comes to cardio and weight loss, your own body is the best judge of what is best. Some people just don’t respond to one kind over another. For the most part, you should look at your goals. For overall weight loss, steady state workouts can work great. However for all around fitness intervals are the way to go. If you are inexperienced, start out with steady state until you are ready for intervals. Never overdo it, pay attention to your body and enjoy the amazing success that you are bound to have.