So you want to lose fat?
Tired of getting crappy results? Or no results?
Stop doing the workout routines women always do. And shouldn’t.
Let me channel my inner feminine side for a moment.
What do women want? Oh if I could answer that one!
But really, what do you want when it comes to appearance and fitness?
That’s the list. Pretty straight forward.
Women are very social beings and like to be out and about. You want to wear the little black dress and look good in it. The summer is made for shorts and tank tops. Jiggly pale skin just isn’t the vision of health and fitness personified in the western hemisphere.
Good or bad, I don’t know.
But if you want to check off the fitness list this Spring, stop doing all the wrong stuff.
Stop jogging. Yes it is a waste of time.
Now remember, jogging is not running.
If you have a matching Adidas sweat suit and brand new $150 shoes with neon laces, you are probably jogging.
Jogging is where you go out for 40 minutes or so, cover about two miles and never break a sweat.
I do not advocate jogging for two main reasons:
The Results Are In
I just did a survey of people I know about the biggest issue they had with respect to health and fitness (thank you for your responses) .
I asked, “What is troubling you the most in the area of health & fitness?”
“What is the main issue you are struggling with?”
I got a lot of very enlightening responses. Some stuff I expected and some I did not.
But one theme I noticed was the inability to get into a routine. Not being able to consistently find the time to workout.
Life has a way of expanding to fill up all the available time. The best plans often fall apart.
But I know this. You need a fitness strategy that:
And this can be done.
So in honor of all the beautiful women searching for effective, fat burning workouts and
February being the month of love (kind of a pink, feminine thing)
I am planning 28 straight workout routines women should do to get ready for Spring
Now I don’t mean that you should workout 28 straight days.
But here is my thinking:
But I digress. Back to the workout routines women should not be doing.
Don’t lift pink, 3 lb dumbbells. Ever.
If you have a pair of these toy dumbbells, please remove them from your gym stuff and store for future use as a door stop.
You are not so weak that 3 lb dumbbells are warranted.
Why do you lift these wimpy weights? Go back to the fitness list.
This is your toned arm workout. The curls, presses and that triceps kickback thing you sometimes do.
You want toned arms? Work the arms. Work is the operative word.
What is work? The engineering nerd (which I am) would say:
W = work
F = force or the amount of weight and
D = distance the weight travels
so D could be further broken down into
R = reps or the number of repetitions of the each exercise and
S = sets or the total number of sets performed.
What the heck does all this mean? It simply means that the amount of work you do while lifting weights is driven by:
Perform more work, to burn more calories. It’s simple.
Now one of the beauties of weight lifting and why I recommend it to everyone, men and women, young and old, is that you get two opportunities to burn energy.
How do you maximize your weight lifting effectiveness?
Back to formula for work and remember, you want to minimize your overall workout time.
You don’t have a lot of free time.
What do you do?
Lift heavier weights (apply more force) and
move them over longer distances.
For example, a bicep curl moves the weight approximately the distance of your lower arm (from your elbow to hand or maybe 16 inches).
This exercise uses low weight and moves it a short distance. Not very efficient use of time. This is not a fat burner.
Compare this to a Power Clean & Press for example.
First, you can load the bar with a lot more weight and second, you move the bar from the floor to fully extended arms overhead.
Maximize D (or the distance the weight is moved), maximize the work.
Perform, full-body, complex movements for maximum fat burning potential.
Now go do it.
And the last thing I want you to stop doing.
Don’t do that adductor / abductor machine at the gym and while you’re at it, stop doing that kneeling thing that looks like a dog peeing on a fire-hydrant either.
I know you are after the legs, butt and hips. Check the list.
Do this instead.
I’ll give you five exercises that will simultaneously tighten your butt, build shapely, gorgeous legs and shred body fat so you drop two dress sizes before Spring.
Who wants this plan?
These are the only exercises you ever need to do for your lower body and practically your full body.
Now I don’t mean for you do them all together, all the time. Just work them into your routines from time to so that over the course of a month, you have done each exercise 3 to 5 times.
The Squat. Perhaps the single best exercise there is. Using body weight is just fine.
Plus, this is a practical move for everyday life. You want to be able to squat down and stand back up. You will never find an occasion to simulate a dog peeing on a hydrant.
At least I don’t think so.
The Deadlift. Either a close second to the squat or this is the best exercise there is.
Deadlifting is useful when picking up a grand child or a bag of groceries out of the trunk of the car.
Power Clean & Press. Full body magic.
Useful for storing the Christmas decorations up into the attic.
The Thruster. A Full body shredder.
This just gets you strong, fit and ripped. No back fat or jiggly arms after doing the Thruster for awhile.
The Kettlebell Swing. Probably the best thing you are not doing.
Butt, legs, core and aerobic endurance. If you’re thinking shorts and tank tops will look good this Spring, start swinging the bell.
That’s it girls. Keep it simple. Get great results.
Here is the bottom line.
You want to maximize your fitness results.
And you have a minimum amount of time to get it done.
Don’t lift like a girl. Don’t do all the funny exercises from Shape magazine and Better Homes & Garden.
Lift like a man and you’ll be sexier than ever.
Mark aka The Old Spartan and Over-50 Fitness Savior is a 61 year old coffee guzzling father of five wandering the outdoors around Albuquerque, New Mexico. Mark helps Men Over 50 get lean, healthy and strong so they can be cool dads and grand dads using his signature Spartan Method system.
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