subject: Combine This Workout With Your Diet To Lose Weight [print this page] Combine This Workout With Your Diet To Lose Weight
This program to help you lose weight sounds interesting. It's called the Japanese 4 minute exercise and people have had notable success with it.
If you believe that there is NO effective exercise that you can do in less than 30 minutes a day, then you are mistaken.
Research at Yale Univeristy has established that a short, high energy work out is up to 9 times more effective than a regular workout when there is no difference in the level of intensity.
The emphasis is on simplicity and it's a very effective way to kick your metabolism higher, enabling you to lose weight without gimmicks or a dreadful 60 minute exercise. Pushing your metabolism higher is the right way to effectively lose weight. Let your body do the work while you do this for only 4 minutes a day.
Your body will adjust to any situation that is presented to it. This means not only to eating but also to exercising. Why spend 60 minutes on a tread-mill when you can get the same level of effectiveness or even greater metabolism results in just 4 minutes?
If you're running for 60 minutes, then your body adjusts and it's going to be high metabolism for only 1 hour. For the rest of the day of the day, it simply remains in low gear. Instead, a short, intense workout is much more effective and has a longer lasting "after burner" effect.
The routine itself takes 4 minutes.
By following these steps you can get your metabolism raised and keep it raised for 24-48 hours, even if you are not exercising during that time.
THE PLAN:
Warm up (at least 5 minutes, optional but highly recommended. Your body's muscles become more flexible, and this reduces the chance of injury)
Step One = 30 seconds:
Intense workout = 15 seconds
Pause = 15 seconds
This all is multiplied by 8, so your workout length is 4 minutes.
If you are beginner, you might want to take 5 seconds off the workout length so you get 10 seconds of intense exercising and 20 seconds of pause. For those of you who are in a good physical shape, you can add 5 seconds to each intensive interval, so you get 20 seconds of intensive workout. Optimum results are reached with a 20 second intensive workout.
Your exercises can be done with any machine, uphill running or other exercises that are very intense and which you can do 10-20 seconds bursts in a row. Remember, you must be aware that these 10-20 seconds need to be the most difficult workout you can imagine and you need to do it with intensity. Performing some half-hearted, self-deceiving workout is not going to get you the results you want. This truly all comes down to the level of your performance.
After you complete a 4 -minute workout you should be extremely winded, with sweat pouring down your face and barely able to stand up. You can do this program with regular cardio-equipment, or common items such as skipping ropes. The main thing to ensure is that the workout is extremely intense and you do it for thetotal time interval.
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