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- 3, 15-minute bodyweight workouts: learn how to use bodyweight training to burn fat and build lean muscle mass
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For years, we’ve been bombarded by sleazy infomercial marketers about how we need to purchase their products if we want to lose weight and put on muscle in the comfort of our own homes.
I say, forget the infomercial products. I’ve come up with 8 things you absolutely need in order to design the perfect home fitness program:
#1: Minimal Equipment Necessary – This flies in the face of all those infomercial marketers. The idea is to make things easy for you, not complicate things. Who has room for bulky fitness equipment? How many treadmills and bowflex’s have been stored away in the garage, never to be used? In reality what you need is something that you can just get up out of bed, and go at it right there in your bedroom. You can’t do that with an expensive, noisy machine (no matter what those infomercials tell you).
#2: Extremely Portable – Lets say tomorrow you have to go to a business meeting, or a seminar of some sort. You’ll be away from the home for at least a week. Does that mean you shouldn’t workout for a week? Most people who’ve purchased a home fitness equipment have no idea how to workout if they are away from that equipment. Don’t rely on some equipment to give you a great workout, learn to use your own bodyweight. It’s the most portable piece of equipment you’ll never have to purchase (like that play on words, don’t you?).
#3: Can Be Performed Within Minimal Time – If I don’t have time to go to a gym, what makes you think I have time to exercise for 1-2 hours a day at home? Nope, I need something that lasts under an hour. I need to be in and out as quickly as possible. My workouts need to revolve around my lifestyle, not the other way around. I’m not some hardcore bodybuilder who needs to stay in the gym for 3 hours every day in order to get the right “pump.”
#4: Must be Fun – I’m not going to stick to a program if it’s not fun. Why is it that most people give up a program after a few weeks? It’s because it’s boring. Steady state cardio and lifting weights is pretty boring. Hell, even bodyweight training can get kind of boring after a while. So how do you solve it? You challenge yourself. A workout program needs to consistently be different in the way it pushes you. If you keep doing the same thing over and over, mentally you’ll just wonder, “Why am I even doing this boring thing?” In short, it’s demotivating.
#5: Results Must come Quickly – I don’t have the rest of my life to get into shape. I want to get in shape within a few months. And if I don’t then there’s absolutely no point in sticking to my program. Once again, a lack of results is not only demotivating , but it’s pointless. You need to see results within the first week, even if it’s half a pound to keep you going. If you start a program, and don’t see any results after the first week, either you’re doing something wrong, or the program sucks.
#6: Workouts Must Boost Metabolism – Fat loss isn’t about how many calories you burn during exercise. It’s all about how many calories you burn after working out. The calories you burn while at rest is known as your resting metabolic rate. And so the key to fat loss is to boost your metabolic rate. A metabolism boosting workout must be high intensity in nature. The fat burning zone and steady state cardio does nothing to boost your metabolism.
#7: No More Boring Cardio – If you tell me to purchase a treadmill to burn fat, I’m going slap you in the face (not really, because I don’t want to get sued). But seriously, please don’t even talk about cardio. I hate it because it’s boring and slows down my metabolism. What did I just say about boring workouts and metabolism? Boring workouts are demoralizing. I need something I can stick to. Something that’s fun and challenging. Ok, now I’m repeating myself, but you get the point.
#8: Scientific Evidence – We can’t ignore the science. Science is important. I want to see some practical studies of people who’ve gone through certain types of workouts that have helped them drop fat and build muscle mass. I don’t want to be the guinea pig. I don’t have time or patience for that. Show me the real evidence that a home fitness workout actually works and has science to back it up. Only then will I try it.
From now on, I hope you use my 8 points as a checklist to choose all training programs.