How Can 15 Minute Workouts Be Enough?
Q: Hi Holly
I have been receiving your emails for several months now and have been using some of your tips in the gym – my membership has 6 months left. I am still not getting the results I would like. How can doing your system at home work when I am not seeing improvements at the Gym, working an 1hour a day, 4 days a week.
Regards
L.
A: Placing your trust in a workout system that is significantly shorter than what you are used to doing can be difficult.
While the information I have is not nearly enough to asses your exact workout routine, I can give you some guidelines on what works and the mistakes to watch out for.
The most important workout tip I can give you is…..
Choosing a more effective workout plan is.
You are seeing first hand that working out for 1 hour a day, 4 days a week is not getting you results. Time to reassess what you have been spending your time doing.
** Reassess Your Resistance Training Routine
My suggestion – based on the fact that I am not sure what it is you are doing – is to reorganize your time to instead focus on an intense and challenging resistance training workout that is completed in a reasonable time – about 15-20 minutes- that focuses on a total body approach.
Resistance training is the most effective way to reshape your body and the ONLY way to increase lean muscle.
If you Want Fat Loss Results You Must Improve Your Muscle
Muscle is your Metabolism
Muscle is your Metabolism
Be sure to include full body workouts – targeting your upper body, lower body and core. Dedicate at least three total body routines a week.
Get the most out of your workouts by keeping the intensity high, meaning that you want your muscles to be challenged with 3 sets of 8 – 12 repetitions. This can be easily accomplished with short burst resistance training.
Resistance training can come in the form of body weight moves or using a variety of equipment such as bands, balls and dumbbells. For more workout examples, be sure to take a look at the Fit Yummy Mummy YouTube Channel Here >> “holidayjoi”
You also want to be sure when you include resistance training, to allow a days of rest in between each workout for recovery. Your body must have a chance to repair itself in order to respond in a positive way – increase lean muscle, increase strength, boost metabolism, shed more fat.
** How Much Cardio Are You Doing?
Cardio is the main culprit to stalled fat loss results. Hopping on a treadmill is simple enough, you Feel like you are working hard, plus you get immediate feedback on your progress….250 calories burned! Totally understandable that this is the choice of many women who start a workout plan and want to lose weight.
Long Cardio Sessions are completely ineffective. Not only do long bouts of cardio prevent you from losing body fat, these sessions actually slow your metabolism and cause your body to store more fat!
The shorter, more-intense your session, the more you will burn more overall calories and preserve muscle, which will not only boost your metabolism but help you created that tight and lean look as you reach your ideal body.
Begin by alternating short periods of high and low intensity. For example – if you are used to walking on the treadmill at a 3.8 pace for 45 minutes – try this instead. Begin walking at 3.4 for one minute, then increase the intensity to 4.2 for 30-60 sec. then return to 3.4 for 1 minute – just long enough to catch your breath before increasing the intensity again.
When you “do” intervals – you dramatically cut the amount of time it takes to workout and see results twice as fast.
The shorter, more-intense your session, the more calories you burn and you preserve lean muscle, which will make you look tight and lean as you reach your goals.
So the answer to your questions is Yes!
Yes you Can get more out of doing less….
Short Burst Resistance Training + Interval Training = the complete Fat Loss Solution – 15 minutes a workout!
Please Note:
Once you are challenging your body, increasing your lean muscle and boosting your metabolism you will lose fat when you are in a caloric deficit…..and the only way we find ourselves NOT in a caloric deficit is when we are taking in more calories that we are burning.
(i.e. What and How Much are you eating?)
As a final note to “L”…
I know you are making an effort to try something different…..but I really want you to think about the 4 hours you spend each week, getting nowhere, and how the majority this time could be spent on things that do give you a return, that do enhance your life. ~
Next week
Yes I will be in the Bahamas, but I have mapped out some great posts to help you make progress on you fat loss goals!
Stay tuned for next week I will uncover the some of the most common nutrition habits that are standing in the way of your ability to see results.
