Friday, August 14, 2015

10 Minutes to Fitness

You see them at the gym every day. Men and women on a cardio machine for 30 minutes, 45 minutes, 60 minutes or more. They might be reading, listening to their iPod or just daydreaming while they pedal or walk at a steady pace. How boring, and worse than that- how unproductive.
The only good thing is that they are moving rather than sitting on the couch.

They could gain a higher level of fitness, and health in just 10 minutes if this time was spent better.

Here is a plan for you to try - 10 minutes to strength and fitness. Give this plan 5 or 6 weeks to work for you.. You can choose to alternate body areas daily for 4 to 6 days a week, or do two days of split upper and lower body work then rest.

Start with whatever cardio you are comfortable with. I choose a stationary cycle. You could walk..or run,

Warm up for 30 seconds to 1 minute at a comfortable pace. At the 30 second mark, go all out as fast and hard as you can for another 30 seconds.  Then drop back to the slow steady pace for 30 additional seconds. Rinse and repeat.
Once you have done this 4 time in total...STOP. You have just used the first 4 minutes of workout time.
Now go to your strength training...Machines, dumbbells, free weights, cables WHATEVER you like.
Start with a moderate weight to warm up the muscle. For example on a chest press machine - do about 8 reps at moderate weight to get blood flowing into the muscles.

Then raise the weight significantly. For me I start with 70-80 lbs, then go to 130-140. ( 140 is my body weight)

Now do as many reps as you can until you simply cannot do one more rep. This should be only 4-6 reps. If you can do more the weight is too light.

Then move onto another machine or movement. If you were on the chest press, go to a shoulder machine or movement. Do the same sequence.
Continue onto other exercises until you have used up about 5 minutes of steady work.

Now go to the  shower!
This 10 minute plan will force your body to evolve and create muscle, eliminate fat and increase cardio fitness.
One caveat- here it comes; you must eat right... Lower carbs, preferably little or no grains or sugar. Eat whatever you like that is not highly processed and as close to fresh food as you can. Vegetables, meats, fruits, dairy with full fat.

Remember to Monitor your progress, and raise the weight whenever it becomes too light...

Tell us how you do on this program.

Any workouts you do are at your own risk and we assume no responsibility for your safety. Use common sense and caution when starting any new program.