Exercise Part 1 – Yup. It’s got to be done..
You may not like the idea at the moment, but you really do love to .. love it as you see changes.
Believe me, when I was at school I hated hated! Exercise with a vengeance.
I remember many occasions being picked 2nd to last with my friend being picked last purely because I was so fat and unfit.
So I know many of you maybe thinking, I really don’t want to do it but again, believe me it makes a hell of a difference when done right when loosing weight but many people do it wrong.
Many people join the gym, slog it out and lose a few lb then give up or do the same routine every time and get nowhere fast.
They may go every day and do the same routine and not see any results. As I mentioned before, you see so so many people doing the same speed on the treadmill, cross trainer for half an hour at a time.
Slow state cardio which what it’s called is the totally wrong thing to do, complete crap and will get you nowhere fast. Which is maybe why many of you are reading this?
Also, as soon as they get off the machine, their heartbeat goes back down and you stop burning calories.
Learn how it’s supposed to be done, and you will feel the complete difference, see a difference in such a short period of time and best of all.. people will SEE a difference in you .. so read on..
How to Exercise Properly and Feel the Benefit To!
Many do the exercise but then have a cappuccino or muffin afterwards (I have seen it myself in the gyms I goto ) I have gone from disliking exercise so much I avoided school classes to doing cardio pretty much everyday and loving it.
Exercise per week boils down to 3 rules for men and women! which may come as a shock to many women reading this.
- Weight Training 2-3 times a week
- Cardio Interval Training 2-3 times a week for 20-25 minutes
Now I can hear most women reading this.. oh no.. I can’t do weights, that’s just for men and I will bulk up.
That’s a pile of even bigger kitten crap so keep reading! If you have time and exercise 3-5 times a week, you can easily burn 200-500 calories off per session when done right with even more calories over the next couple of days even if you are not in the gym.
Over a few weeks, this add’s up but so many do not keep up with it. If you find motivation a issue, classes like circuit training and boxfit are good to get going.
You will lose weight but as you get good at cardio, you will find it stagnates. Which is where you learn how to do it properly whereas everyone else is wondering why they can’t lose bodyfat.
The better way.. So does 2-3 times a week of cardio sound better? 20-25 minutes a time instead of 40 minutes or an hours class?
That’s how much cardio I do now, and 20 minutes a time max. None of this slow, borrrrrinng ZZZzzzz same speed cardio you see people doing and look utterly depressed to.
This is where you want to look at HIIT which stands for High Intersity Interval Training.
All it consists of is taking a cardio exercise, and slogging it out as hard as you can for a short period of time. Then rest, before you go again. Repeat this 10-15 times and you get the following benefits -
- It’s damn quick to do – 5 minute warmup
- 15-20 mins max of interval cardio instead of 30-60 minutes of slow steady boring cardio
- 5 minute warmdown
- It gets the heart rate up and burns fat very efficiently
- You burn fat for hours, if not a day or so later and that’s just doing cardio right.
Bear in mind, your leg muscles as a example, will be pushed harder so you will find you become toned up more, and burn more calories as your muscles tone up.You can do this in the gym on the cross trainer but even better is a bike with the best way by far is the rowing machine!
- 2 minute warmup
- 20 seconds full pelt
- 40 seconds rest
- Repeat this 10 times – Sound easy? give it a go..
If you don’t want to do this in a gym, run down your road for 20 seconds, turn around and jog back, then sprint again. So you now know what most people are doing wrong in the gym – I will write a seperate article on interval training on this site. So here is the even more vital part for anyone male or female, who wants to shed bodyfat -
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