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Weight Loss Exercise

Posted in Uncategorized | September 25th, 2009

Weight loss exercise routine with not much time per day?

I’d like to start a fitness routine to cut down my flab. I’ve got access to a fairly well-equipped gym in my apartment building, but my schedule is very tight and I don’t have much time to invest in working out each day.

What sort of exercises or routines shoudl I focus on to get the best weight loss results when spending 1/2 hour a day or less?

On the diet side. Cut down on your carbs while boosting your fruit/veg/protein intake.
Stay away from fast food/junk food. If you have the time to cook it yourself in a healthy way then all the better, but if you don’t then just make sure you aren’t gorging on fatty pre-packaged foods and sugar.
Keep hydrated, lots of water will help flush toxins and keep your digestive system active. It will also hydrate your muscles to work more efficiently.

If you only have 30 mins a day then you’re going to have to focus on rigorous cardio/core exercises.
Alternate the following from day to day.

Regime 1:
- Perform your warm-up stretches so your muscles don’t cramp up.
- 15 mins running
- Press Ups 10×3 sets
- Sit ups 15×3 sets
- Dorsal raises 15×3 sets
- Jumping Jacks or Jogging for 2 minutes, gradually slowing your pace to a stop.
DO NOT just suddenly stop after the dorsal raises.

Regime 2:
- Warm-up stretches
(Alternate between jogging and running for 30 mins)
- Jog for five minutes.
- Run for five minutes.
(At the end slow to a jog, a fast walk, a walk and then stop)

Regime 3: *If your gym has the equipment otherwise you obviously skip this one*
- Warm-up stretches.
- Cycling at medium intensity for 15 minutes
- Stair Climber 15 mins

Regime 4:
- Warm-up stretches
- 15 mins running
- Press Ups 10×3 sets
- Trunk Curls 15×3 sets
- Plank Position for 10 seconds x3 sets
- Jumping Jacks or Jogging for 2 minutes, gradually slowing your pace to a stop.

Do those exercises for 2 weeks and then increase the amount you do.
Just do 2 extra for each set of exercises.
Instead of 10×3 Push Ups, do 12×3
Then in two weeks increase that again to 14×3 and so on.

Good, basic cardio warm up stretches:

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Also, throughout the day, try and do additional little exercises. Walk where you can, use the stairs instead of the elevator.
- When you’re sat at your work desk or something like that then tense your stomach muscles, pull them in and try to hold them for a minute, relax them and repeat.
- Lift your feet slightly off the ground and try to keep them elevated for as long as possible.
You don’t have to do much, but all these little things will get the muscles working, strengthen them and use additional energy.

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