You can get a great workout in about 25-45 minutes…if you do it right. The old days of long, slow cardio have been replaced by new, short, focused training programs. High-intensity training is recommended now because it burns calories and fat much faster than traditional weight lifting and running on a treadmill. There’s no stopping for long breaks, and you don’t need them, except for an occasional sip of water. And there’s an extra benefit to high-intensity training…you continue to burn fat and calories long after the workout is finished.
The new workout programs have many different names:
- metobolic training,
- H.I.I.T training (high-intensity interval training),
- circuit training,
- dynamic set training
- SSP Training (stabilization, strength, power)
- optimized muscle splits,
- hybrid lists,
- peripheral heart action
They all represent the same thing, and they are sold under many different brands and methods. Here’s a good list, ranked from hardest to easiest, in my personal opinion (and I’ve tried most of them):
- TheZone (utilizing high-tech heart and metabolic monitors)
- Orange Theory Fitness (high-tech monitors and specialized program/nationwide)
- BODYPUMP™ (online, gym class by Les Mills)
- Body Beast (DVD program by Sagi Kalev/Beachbody, LLC)
- P90-x (DVD program by Tony Horton/Beachbody, LLC)
- Insanity & T-25 (DVD program by Shaun T/Beachbody, LLC)
- 30 Day Shred (DVD program by Jillian Michaels; Biggest Loser TV show)
- Brazil Butt Lift (DVD program by Leandro Carvalho/Beachbody, LLC)
The programs range from 25 to 60 minutes of high-intensity resistance training, and you can do it every day, in the gym or at home! Workout at least 3x/wk to see results, for a couple of months…and choose a program you enjoy doing, whether you are outdoors, in the gym, or in front of your DVD player & TV. For fun and variety, throw in a little spin and/or sprints to speed up the toning process…there’s nothing better than sprints a few times per week to drop weight fast.
When you workout, be sure to hit the “growth threshold” or you’ll only make small gains, or no gains at all. Hitting the growth threshold causes “hypertrophy” in the muscles, causing your body to go into overdrive and getting ripped. You’ll get the pump from the extra blood flow causing your muscles to get bigger. You’ll know when you are hitting the growth threshold when your body tells you “can’t do this anymore” and you start feeling physical pain…don’t give up two reps too soon! When/if you hit the growth threshold, your muscles will grow fast. And be sure to take the correct supplements to maintain focus and sustained energy when going for the growth threshold! Btw, if you hit the growth threshold, you’ll also trigger the “afterburn” (aka “continuous burn”) effect that will help continue to build muscles and elevate your metabolism (burning fat and calories at a higher rate) for the next 15 hours. I mention the afterburn effect in my other blog posts. When training hard, be sure to take a day off occasionally to recover.
oh, btw, be sure to modify your diet plan, or you won’t see the results! Kurtis (trainer at 24Hr Fitness) says, “you can’t outrun a bad diet!” So true. Check out my Diet & Food page for more great ideas and links to other great diet sites.