I was in a waiting room recently when I overheard a couple of guys talking about what workout they were doing. The first guy says, “Yeah, I was at the gym for two hours yesterday. Worked on my chest and arms and then rode the bike for about 45 minutes.” The other guy follows up with, “I know what you mean. I'm trying to cut down before summer so I was on the elliptical for an hour this morning.”
After hearing this, I almost had to stop myself from laughing. Neither of these guys were in good shape and the route they're going isn't getting them there any faster. In order to see great results, you have to use your time efficiently. If your goal is to get leaner and lose fat, why waste time on wrist curls? You want to spend your time on exercises that will yield the highest results. Kettlebells do just that. Just ask anyone who's used a kettlebell. They can tell you that within a couple of minutes, you're sweating. Exercises like the swing, snatch, and get up will get you're heart pumping and get you into incredible shape. How long does it take? For a beginner, ten minutes a day is all you need, not to mention all you'll be able to do at first.
Don't get hyped up into the muscle magazine culture that tells you you need to split your workout into each body part. If you don't have access to kettlebells, do full body exercises such as Deadlifts, Squats, Bench press, Pullups and Dips. Get started on these exercises with heavy weights and you'll not only see your body change aesthetically, but you'll also be stronger and perform better. Below is a full body workout I used for awhile that gave me great results. The key is heavy weights. Obviously, don't go overboard, but with a weight that's heavier than you're used to will burn more calories and increase your strength tremendously.
Monday: Workout 1
Deadlift-5 sets of 3-5 reps
A2: Weighted Dip-3 sets of 5 reps
--exercises done back to back--
B2: Kettlebell/Dumbbell Swing-3x20
--exercises done back to back
Wednesday: Workout 2
Bench Press-5 sets of 3-5 reps
A2: Renegade Row (with Kbs or DBs)-3x6
--exercises done back to back--
B2: Kettlebell/Dumbbell Get up (Left Arm)
--exercises done back to back--
(30 seconds jump as fast as you can/ 30 walk around)
Friday: Repeat Workout 1
Follow this workout for a month, alternating Workout 1 and 2 three days a week and along with a healthy diet and a basketball session or two and you will start seeing some major results in overall strength and muscularity, not to mention fat loss. Forget the wrist curls and lateral raises and start hitting your whole body. With these exercises, you'll be hitting all the muscles that you would have with isolation exercises. No need to do curls because heavy pullups will build your arms. No need for lateral raises because the push press will take care of your entire shoulder. You'll build a better body in half the time of a muscle magazine workout. Time is expensive so why waste it on actions that aren't going to give you the most bang for your buck. I doubt you would spend twice as much money for a car you could get for half the price elsewhere. Spend your time wisely and start seeing results!
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