The idea is that you'll be doing High Intensity Interval Training (HIIT) first thing in the morning so that it speeds up your metabolic rate, which means that you will keep burning fat throughout the day when you're not exercising. This is the way to lose fat quickly and surely!
You'll do this on an empty stomach, first thing in the morning. You can have half a cup of coffee for the quick caffeine boost, but NO SUGAR. Sugar will make you conk out half way through the workout once the sugar is used up. You can have sugar in the form of half a cup (4 oz) of grape juice or OJ instead of coffee.
THE WAY IT WORKS:
You'll be doing intervals of 30 seconds, alternating between High Intensity and Low Intensity exercises. For the Low Intensity intervals, you'll simply run in place in a calm, let-me-catch-my-breath-so-I-don't-die pace. Start with a Low Intensity interval.
For the High Intensity intervals, go through this list, one by one, preceding each with the low intensity runs:
1. Pushup Dumbbell Rows (better with hexagon dumbbells so that they don't roll. use a weight that's challenging for the rows but not so much that you can't do 30 seconds of it. i use 20#)
2. Squat Jumps (all the way down, ass to ankles)
3. Crunches (fast, but really 'crunch' it at the top and don't hold your breath)
4. High Jumps (knees to chest, way up high. one mini hop in between)
5. Reverse Crunches (thighs don't go past 90° on the way down)
6. Sprint In Place (super fast, raise the knees high, and don't forget to crank your arms too. think 'flash dance')
Rest one minute and REPEAT once! Try to beat the number of reps for each exercise the second time around. That's six high-intensity exercises plus six rounds of low intensity jog in place. Do the whole circuit twice and you have 12 MINUTES OF HELL, I mean; Happiness.
The only equipment you need are a pair of dumbbells and a 'countdown timer' that repeats so you can set it to 30 seconds. You can use a phone app or what I use is a cheap Timex wristwatch that I got at Target. If you don't have dumbbells, switch the first exercise to Burpies until you get some. Burpies: perform a pushup, then bring both knees to your chest and do a squat jump. But Pushup Rows are better since we already have two jumping, leg exercises.
If you absolutely have to take a rest, or two 30 second low intensity sessions back to back before you complete all six exercises, go ahead. But try not to; that's what the low intensity intervals are for. Hopefully after a few days you won't have to.
You're going to do this every morning. Even on weight-training day. Let me rephrase that; ESPECIALLY on weight training day. You'll double up your fat burning activities on these days, which can only turbo-boost your fat loss along with your muscle gains.
When you're done, have some protein and a cup of juice. Preferably grape. Why juice? Juice has simple carbs in the form of natural sugar that will help deliver the protein to your muscles. And your muscles are also hungry for carbs after a workout. Quick and easily digestible protein sources are Greek yogurt, cottage cheese, or a protein shake preferably in 2% milk. You can have eggs and ham but the ones I mentioned get absorbed faster and are more convenient. Don't neglect this, if you don't eat protein you're liable to lose muscle as well as fat, and that's not good for men OR women.
Do this for one week, with only one day off and you'll see improvement for sure. Do it consistently for 4 weeks, and you can definitely lose 10 lbs! NOW, don't be a silly bear and scarf up like it was the end of the world for the rest of the day. You need to eat sensibly and keep your daily calories low.
For more info on just how many calories you should be eating, and what to eat, check out my site mentioned down there. Ask me anything you weren't clear about. I love to talk about fitness.
I'm also giving away a piece of highly valuable fitness equipment to one winner of the first 30 that join my free forum before June 30!
http://www.10in30.com/?p=1361
- BUM
Doland Ruiz "BUM" is the author of 10in30 dot com, a site that gives free info on losing 10 pounds of fat in 30 days, and also Gain 10 lbs of Muscle in 30 Days, based on the principles in this article.
Lose 10 lbs in 30 Days, for Free!
He is an avid gym rat who enjoys working out and trying new equipment and techniques. He posts tips and reviews regularly in his blog and in Twitter.
Join the forum at http://10in30.com to interact with others doing this free program. You'll get motivation by logging in daily or weekly after your workouts and posting how it went!
Also follow BUM on Twitter for daily tips, motivation, etc.
@10in30muscle
or click the Twitter button on the site.
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