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Burn Fat in an hour...a week!!

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Burn Fat in an hour...a week!!

Postby burnnbuild » Wed Sep 03, 2008 6:18 pm

What is the most common excuse that people have for not working out? It's that they don’t have time to workout. An average person works for about 8 - 10 hours everyday, comes home and either crashes on the bed, in front of the TV or runs to the fridge. Usually the people are so tired that they find time to do anything but workout. There are a number of reasons for that, revolving mainly around their diet and the type of work that they do. Instead of getting them to change their job or get disciplined in their eating habits (which they don't want - trust me), we can look for an alternative. Never fear - Usman is here . I have designed a workout plan that is only an hour long. An hour you say, that is just another workout. Actually, no it isn't. I did not say an hour a day, I am saying - AN HOUR A WEEK. Is that good or is that good. 10 minutes a day for 6 days a week in the morning and you will be melting fat instead of burning it. Just think about it, 10 minutes a day, 1 hour a week, 4 hours a month, 48 HOURS A YEAR. That is easy...isn't it? NO, it isn't. The workouts are short but highly intense. It should be done before you breakfast when glycogen stores are at their minimum and if a need is created, the maximum energy will come from fats. You can multiply you effects if you take an all protein breakfast as you will increase your growth hormone (it help you burn fat) to dramatic levels for a couple of hours and then take the carbs. So if you have an all protein breakfast at 8, you can take a snack with carbs at 11 or 11:30. However, this is not necessary.

Ok then, here is the workout:

Monday, Wednesday and Friday

Warm up (1 minute)
10 squats
10 pushups
30 jumping jacks

Strength (5 minutes)
10 pushups – Very slow – 5 seconds up and 5 seconds down, but do not rest.

10 pullups or rows – The concentric movement (coming back to the start position) should be very slow i.e. 5 minutes. If you cannot complete 10 pullups/rows, jump to do the pullup but come back to the start position very slowly.

10 Upright rows – Grab something heavy (a bucket of water would do just fine), stand straight and the bucket towards your chest. Remember the 5 second rule.

12 jump squats – squat and jump as high as you can

Internal Cardio (4 minutes)
15 burpees
30 jumping jacks
15 burpees
30 jumping jacks
15 burpees
30 jumping jacks
15 burpees
30 jumping jacks

Tuesday, Thursday and Saturday

Warm up (1 minute)

The idea is now to have sudden burst of high intensity movements. Imagine there is someone right in front of you and you have to beat him/her up REAL BAD. Here’s what you do:

1 minutes jump rope or jumping jacks
30 seconds just go wild kicking and punching as fast and hard as you can. You want to mutilate the other (non-existent) guy.

Repeat this 8 times and you’re done. Pretty simple, isn’t it? Try this with a healthy diet i.e. drink lots of water, take sufficient low GI carbs and proteins with low carbs at dinner and a few portions of fruits and you’ll be surprised.
Usman P. Siddiqui
Certified Personal Trainer and Sports Nutritionist
Posts: 3
Joined: Wed Sep 03, 2008 6:03 pm

Re: Burn Fat in an hour...a week!!

Postby Freddy » Thu Sep 04, 2008 6:26 am

So basically, you're promoting HIIT here?
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Location: Dordrecht, Netherlands

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