Let’s take it up a notch
I’ve talked about hight intensity workouts before. This going to touch on the same subject, but I’m going to go into a specific workout that you can do to fit into even the busiest days. I’ll assume that you’ve already bout into the power of high intensity workouts for weight loss. If you’re not sure how this will help just search my archives for workout tips and you’ll see the article describing how adding High Intensity workouts to your exercise regime will make all the difference in the world to your weight loss efforts.
Today is a great example of when this type of a workout is great. I have been sitting at my computer for almost 14 hours straight today. There was so much to get done, and honestly there is still a lot more to do. But even in an intense day like this I can still get in a few exercises. HIT (High Intensity Training) workouts can be done in short burst and still retain incredible weight loss benefits.
I have an elliptical machine in my basement, so this is easy for me to do, but if all you have is a stretch of grass or pavement about 100-200 meters long you’ll be able to do the same thing.
Since I have to sit at the computer all day do not want to be sweating all over the electronics, but I do want to get my metabolism up as much as possible. So about ever hour I will so the following.
1 set of all out push-ups
3 sets of curls – with as much weight as I can lift up to 5 reps per arm.
1 minute wind sprint – as fast as I can possible go
1 set of sit ups – as many as possible.
This whole regime will only take about 5 minutes. It will get the heart rate up high enough to make you sweat for several minutes – but not so much that you soak your shirt. So even if you are not at home it is possible to do this and not be embarrassed by unsightly sweat rings. The first several times that you do this, it will not feel like much, but believe me – by the end of the day you will be feeling it quite a bit.
Because you are not burning off high amounts of calories with just the work out (although there is a great metabolic boost to you through the day by doing HITÂ – up to 10% by some estimates) you will need to adjust your eating by a bit to make up for what you will not lose in exercise.
I shoot for a set up 10 on each of these if I am doing them throughout the day. Or you can do them all together in which case I would only do 5-7 sets. It is up to you. But you will find that combining them is extremely intense.
Just for a little inspiration here is a sprint workout video.
VIDEO
Matthew Stearmer
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Comments
Yeah, the meanest mom blog – I am addicted, her stories are so funny. It's funny that we train pets that way – water squirts, newspaper swats, etc. when they do something bad. Immediate consequences – wonder what would happen if we all had someone following us around and squirting us when we were about to do something bad for ourselves?
From a weight loss perspective this blog is an immediate consequence for me.
I know that I have to post my performance on a regular basis, so I modify my
life styles more naturally now that the whole world can see and comment on
it.
Some foods offer the same thing to me. If I eat chocolate I get sick. That
feed back loop ensures that certain things will not tempt me to break my
regime.
As my body has become more sensitive to good foods, I crave the bad much
less, and I can feel the immediate consequence of indulging.
Unfortunately we have modern medicine that helps us cover up the feedback
loops. Here I am thinking mostly of the anti-acid pills we can take to
“enjoy” whatever we want to eat. If we let the body suffer the consequences
I think that we would be more apt to listen to our body's feedback and that,
I believe, is one of the best keys to weight loss that I can find.
I think that I will post on this tomorrow. It is a good topic to continue.
Airborne… yet another great Pub band from our friends down under. Perfect music for workout IMHO, too.
Great post. I have used HIT workouts for about a year now, and have noticed quite a difference in my body composition and endurance. Good info, keep it up!
This video was great and i must appreciate stearmer for undergoing great jobs.To all guys who read this comment i need to say you something
i am a person who does 3 sets of push ups and 10 reps per arm and do jogging everyday..this is a steel body…haha
If we tried and stress of work we can go pub and dance bar and otherwise we can listen to music be for workout because its very easy and simple task.
I found this on a blog that my wife and I really like. The diet is about a cat, but I think that the idea that we need a little squirt now and again to get is going in the right direction would be good.
http://themeanestmom.blogspot.com/2008/09/one-f...
be careful going there – her writing is addictive.