ANYTIME you have a lack of self-confidence, it’s because you’re focusing on what you don’t want instead of what you DO want.
Have you ever gotten that sinking feeling in the pit of your stomach about what exercises you should or shouldn’t do? Do you find yourself wasting hours upon hours upon hours of your valuable time going to the gym and not getting ANY results from it? Working out properly and truly transforming your body requires knowing where to start. Read on for some hints on the ideal ways to exercise that have been proven to get you rock solid results.
How Much Time For Your Workout?
One of the main reasons a person’s body remains the same is basically due to one person…YOU. Anything worth doing requires a certain amount of commitment. Most people “say” they want to get into shape, yet there are always some explanations why they don’t. Some people try to justify their reasoning but I just say they are excuses.
One of the easiest ways to eliminate the biggest excuse…NO TIME…is to realize that it doesn’t take 60-90 minutes to have an effective workout. I don’t know about you but, the thought of spending that amount of your free time doing anything; especially something that might not be initially pleasurable, is definitely a good reason to try to avoid it.
In no time flat you’ve missed a workout. Then that missed workout turns into a few more. Soon you start to realize that you haven’t even attempted to exercise in over a month. And sadly, it shows.
A continuation of these bad habits will only lead you on an uphill battle where you’ll struggle more and more with all kinds of unhealthy consequences.
Surprise…Surprise – Shorten Your Workout!
Have you ever given any thought as to what’s an ideal amount of time to exercise? Or have you been just lead by the nose by your personal trainer through your workouts? Or worst yet, have you relied on all the misinformation given to you in the health and fitness magazines?
The truth is that an effective workout doesn’t have to take an hour or an hour and a half to complete anymore. Believe it or not, if you shorten your exercise routine and put more intensity into that workout, you can actually see better results than doing the old, tried and true bouts of low intense exercise.
You might even find that you will suddenly have the time to exercise again. And I bet that you’ll have a better chance of sticking with your program for a longer period of time too because you’ll start seeing your body change.
Give up on the idea that you need an entire evening or early morning to have a fantastic workout. It just doesn’t have to be that way. Here’s an example of a quicker, more efficient workout.
15 Minute Fat Fighting Workout
- Dumbbell Straight Leg Deadlift: Stand with your feet shoulder width apart and hold two dumbbells in your hands. Engage your abdominal muscles and while keeping your legs straight, bend at the waist until you are parallel with the floor. Make sure your back is flat. Exhale as you stand back up.
- Running In Place or Jump Rope (:30 seconds)
- Dumbbell Squat Press: Stand with your feet shoulder width apart and hold two dumbbells in your hands at shoulder level. Lower your body into a ½ squat, making sure that your knees do not go lower than 90 degrees. Exhale as you press both dumbbells overhead while you stand back up. Return to the starting position and repeat.
- Renegade Pushup: Place your body in a push-up position with your hands shoulder width apart and your feet just as wide, or even wider. With straight arms, engage your abdominal muscles and slowly bend one arm pulling it into your body. Make sure the inside part of your arm brushes against the side of your body and you squeeze the muscles in your back. Return the hand to the ground and switch arms.
- Running In Place or Jump Rope (:30 seconds)
- Knee Tucks: Sit on the edge of a chair or bench and lean back slightly. Exhale as you bring your knees towards your chest, engaging your abdominal muscles. Inhale as you bring your legs back to the starting position. Try not to fully straighten your legs.
- Running In Place or Jump Rope (:30 seconds)
Try out this 7 exercise circuit and repeat it twice before resting. Each workout station last for 20 seconds with 10 seconds allowed for rest and transition time. 3.5 minutes of work doesn’t sound like much until you try it. Then repeat that three to four more times.
Stop putting borders around the time you feel is needed to have an awesome body. Could you squeeze in 15 minutes in the morning, spare a little time after work, turn off the “idiot box’ for a short time?
Doing something NOW is better than NEVER getting started. If I was to bribe you with millions and millions of dollars for every minute you spent working out, do you think you could find the time? If you say “No”, you’re a lost cause. You’d probably end up exercising more than you ever intended.
Try shortening your workout time and increasing the intensity level and the excuse about having no time won’t be a factor anymore.
Let’s face it, it’s now time to take action.
Will you choose to flatten out your sofa with your ever widening ass or will you get on your feet and finally make a change for the better? Will your health slowly begin to deteriorate or will you start making heads turn noticing how good you are beginning to look?
Make changes not excuses!
© BCFitness, Inc 2010 All Rights Reserved
“If you’ve become frustrated with how your body is looking, contact me today. I’ll put you on a fat burning, body toning program – no gimmicks, guaranteed.”
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Tags: Exercise, Fat Loss, Workouts