How To Lose Fat
When You Have No Time To Workout
When I meet new clients, I often get the same
comment: “I
need to lose fat, but I
have so many things going on in my life right now that I
don’t have time to workout.” But is that
true? Is
“not having time” a good excuse for not losing that layer
of blubber that covers your stomach and hangs over your
pants?
Sorry but that’s not a good excuse, not if you
know what you’re doing. And luckily, I can
teach you how to fit an effective fat burning workout
into your crazy, hectic lifestyle.
The first thing you need to do is sit down with
your calendar and see where you can fit 15 minutes, 3 to
6 times per week. This may be over your
lunch hour.
It might be after you put the kids to bed. Or it might be first
thing in the morning before anybody else wakes
up.
Just find the time and schedule yourself an
appointment to workout in that time.
The next thing you need to figure out is if you
can actually make it to the gym for that 15 minutes or if
you can do a home workout.
It’s going to be easier to do the workout from
home if you are really limited on time.
Next, do you have the equipment
needed?
You don’t need a big home gym to get an
effective fast fat loss
workout.
All you need are some dumbbells, resistance tubing, a
stability ball and/or your own bodyweight. All of these things can
be found cheaply and easily at your local sporting goods
store or on the internet.
The next thing you need to do is write out your
program. You
need to have a plan in mind if you are going to
workout. You
can’t just pick an exercise here and there because you think
these exercises work. I’ve seen that done a lot
and what you will end up doing is lots of bicep curls,
crunch variations and triceps exercises.
These yield very little in terms of fat loss…especially if you are limited with
the amount of time you have.
You need to pick exercises that work a lot of
muscles/muscle groups. Exercises like
push-ups, squats, lunges, pull-ups, rows, shoulder
presses, chest presses, etc.
These exercises ensure you are getting the most
bang for your buck in terms of fat
loss. If
you want to lose fat, you have
to use a lot of muscle and doing bicep curls and triceps
kickbacks with soup cans or “pink weights” will not give
you any calorie burning.
Next you need to pair the exercises chosen into
groups called supersets and tri-sets. For a superset, all
that means is that you do 1 set of 1 exercise,
immediately followed by 1 set of another exercise before
resting for 30 seconds and repeating a couple more times
for a total of 3-4 sets. And for a tri-set, you
group 3 exercises together rather than 2.
The last thing you need to do is decide upon
your repetition schedule. Stick to 6-12
repetitions and make sure the resistance chosen makes
those 6-12 reps difficult. You should feel like
you’re working...hard, not like you’re watching
television.
Here’s an example of a workout. 1A and 1B are
supersets, and 2A, 2B, and 2C are tri-sets:
1A)
Push-Up – 12 repetitions, immediately followed
by:
1B)
Bent Over Dumbbell Row – 10 repetitions then rest for 30
seconds and repeat 3 more times
2A)
Dumbbell Lunge – 8 reps per leg, immediately followed
by:
2B)
Standing Dumbbell Shoulder Press – 8 reps, immediately
followed by:
2C)
Mountain Climber – 45 seconds, then rest for 30 seconds
and repeat 3 more times
That’s it. That’s your fast fat loss workout, wrapped neatly
and topped off with a bow. So get to
it! You
don’t have much time before life drags you back in to its
dirty little fingers!
By: Ed Scow, NSCA-CPT, LMT
author, Fat Loss To Go
www.fatlosstogo.com
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