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Jump Start Your Summer By Losing 10 Pounds In 5 Weeks
By Michael Collins
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Now is the time to scrap your old routine
and start fresh. Here we are; the cold weather has passed and all we have
is wide open road on the way to summer time- bathing suit season.
Whether you’ve stumbled through the landmines
we call Thanksgiving/ Christmas (or fill in your choice of Holiday)/ New
Years, or you stealth-fully flew past them, a change in routine right now
can do wonders. A new routine can spark new interest, new motivation, and
ignite a fire under you that takes off 10 pounds in 5 weeks.
Now, at first glance, some of you may think 10
pounds in 5 weeks is too much. Well, it’s not too much, and it’s very
doable. In fact most experts agree that 2 pounds per week is a healthy rate
of which to lose weight, and is easier to maintain that weight loss after
the target weight has been reached.
As you know, the bottom line in
weight loss is
creating a caloric deficit. Everything you can do through exercise, diet and
simply having
more muscle fiber on your body (passive calorie burn) will
help create your calorie deficit. Think of these things as adding money to
the bank.
The more effective you are taking action on
each one will add more money to the bank. Except in this case, the calories
are going out rather than in! So, in our quest of chasing out the
calories...
4 exercise strategies to take you to the 10 pound
Promised Land
1) Weight Training-
In terms of exercise, here’s where you get the biggest band for your buck.
Lean muscle fiber is the backbone of your metabolism. Muscle fiber generates
the most calorie burn throughout the day, even if you’re just sitting down
at the computer or TV, or even sleeping. Muscle fiber of course is
increased most effectively by weight training.
So is this the only caloric benefit of weight
training? No. There are many of variables that add to the
caloric burn of
weight training. During the exercise itself, you’re burning calories to fuel
the muscles, which add to the total caloric burn for the day. Also, the
weight training itself does not actually build muscle, it breaks it down.
The muscle fiber is actually built after the workout, during your
post workout nutrition
recovery intake and the next 48-72 hours. This recovery phase
also drains calories because the process of rebuilding takes energy.
Action Plan:
Follow Eugene’s program in
Weight Training For Fat Loss: The Holy
Trinity
2)
High Intensity Cardio- Weight training is the
first piece of the puzzle, cardio is the second piece of the puzzle. Cardio
comes in all shapes and forms. Low, moderate and high intensity cardio.
They can all be useful in certain situations, but the most effective and
efficient form of cardio is high intensity intervals. These shorter, more
intense bursts of cardio do more to increase EPOC (Post-exercise
oxygen consumption), and metabolism than any other form of cardio.
I
don’t know about you, but I’d rather get my cardio done in under 20 minutes
than hang around for 45 minutes or longer- especially when you’ll be burning
more calories and deriving more benefit from the 20 minute style. Also,
think about how much that adds up over time. If you’re hitting cardio
consistently over this 5 week period, you’ll want to get in and out.
Action Plan: Implement my
Down and Dirty High Intensity Cardio Secrets consistently for the
next 5 weeks.
3) The 7.5 Minute Workout.
Yes, that’s correct, 7.5 minutes and you’re done. Hey, there’s going to be
times when you just don’t have much time to spend at the gym. Also, being
that it’s New Year’s resolution time, it’ll be flooded with all the people
who are going to quit in 2 weeks anyway (unless they’re reading
MCNewsletters of course!).
Just
because you don’t have time (or space) doesn’t mean you can get a kick- ass
intense, calorie burning workout. In 1996 Dr. Izumi Tabata performed
research on some brutal workout exercise routines and the results were
astounding. Eugene has taken Dr. Tabata’s research to a new level and formed
the 7.5 minute workout. (We gotta come up with a cooler name for it).
The
7.5 minute workout can be done at home, or at the gym and can be done with
or without weights. These factors combined with the fact that the total
workout is only 7.5 minutes= no excuses for you!
Action Plan: Implement the
BEST 7.5 Minute Fat-Burning Workout You’ll Ever Use anytime
it fits your schedule.
4) Make full use of our “How to Video Series”
If
you aren’t a member of a gym, here are some of the best bodyweight exercises
you can do at home.
How To Video: Trunk Rotations
How To Video: The Squat Thrust
How To Video: The Pushup
How To Video: Lunge/ Split Squat
How To Video: The Bodyweight Squat
How To
Video: Crossover Push Ups
How To Video: The Jump Squat/ Jump Lunge Variation
Action Plan:
Watch each video and practice the form of these basic exercises
Now
that you have your new program mapped out, it’s time to get to work on it.
The bottom line is if you follow this program, you will lose weight. Those
10 pounds will be off before you know it, and you’ll look and feel better
for Summer 08’.
If
you feel you want a
comprehensive diet and exercise program that covers
everything A- Z, get our
Black Book of Secrets. The book includes tricks and techniques
that make everything easier, and you won’t find these things anywhere
else. It can be
purchased and downloaded immediately, here.
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