The No-Excuses Exercise Guide: Lesson 2.1
First: I want to help you get in the right mindset in the way you view exercise.
You need to view it as an appointment in your day. You have to allocate time for it in advance, like it was a meeting with an important client or hot date. Book that time before you start each week, everything else has to work around it.
Once you’ve blocked that 30 minutes into your diary you can break it into smaller components. If you can’t or don’t know how to develop a fitness program, hire a personal trainer for a few sessions, explain what you want to achieve and get him/her to write you a program to follow.
Exercise for 30 minutes, 4 times a week. For example, 20 minutes of cardiovascular training (e.g. jogging/running), and 10 minutes of weights (target 1 muscle group each session, e.g. shoulder/arms; chest; back; legs, etc.)
Exercise for 30 minutes three times a week. For example:
Monday: 20 minutes cardiovascular training + 10 minutes stretching;
Wednesday: 20 minutes weight or resistance training (2 muscle groups, e.g. back and abdominals) + 10 minutes of cardiovascular training.
Friday: 20 minutes cardiovascular training + 10 minutes of weights (two muscle groups, e.g. triceps or chest, biceps or shoulders).
My Free Fat Burning Course has more suggestions.
This is a brief overview to give you some ideas. I intended to go into more detail but Craig Ballantyne has already done the work for me. His workouts are especially good at fitting into a tight time frame and work all major muscle groups for maximum fat burning and muscle toning in the shortest possible time.
Here’s some freebies I normally reserve for my subscribers (if you’ve read this far you deserve them too)…
Inside these you’ll find more detailed training tables, photos and the like to assist you. If you’re really serious, stump up the cash and get the full Turbulence Training For Fat Loss program (that’s my review), it’s a wise investment and will give you a fool-proof fat burning methodology (as well as the knowledge to help out friends and family).
Here’s some more popular workout/fitness video training articles to help you too:
If you read Turbulence Training For Fat Loss you’ll learn that you should slowly and gradually increase both the frequency and intensity of your workouts. Both depend on your base level of fitness. If you haven’t done any exercise for years, you’re going to have to start slow and steady.
The problem is if you’re busy you have to workout at a higher intensity to get the maximum results from the short period of time you’ll be working out. So if you’ve been plodding away on the treadmill at an easy level, crank it up a notch, or start one of the sample workouts from the Free Turbulence Training program (see above).
When you’re pushing weights or doing resistance training you need to keep increasing the weights you’re lifting week by week, or increase the number of reps. But don’t over do it. It’s called the principle of progression.
Be sensible, and set realistic, achievable goals. If you go at it too hard, too quickly you’ll just injury yourself, get disillusioned and probably quit.
You’ve got to vary your training program. It’ll stop you from getting bored, help keep you interested and continually challenge your body. Varying the type of training you do early on will also help you find the types of exercise which you will find fun and enjoyable.
If you’ve haven’t done any training for years or are a complete beginner, a full on workout including cardiovascular training, weights and stretching might sound daunting. Take baby steps first and progress slowly.
Remember you don’t have to workout hours and hours a week, just 30 minutes 3 times a week is enough to get you started.
Next Lesson: Easy Exercise Routines For The Busy Traveller
Yours For A Healthier, Fitter Body,
Author & Editor
P.S. Remember - Almost everyone is dead wrong in the way they try to diet to burn body fat and lose weight. The approach you’re using to lose body fat may not only be ineffective, it might be destroying your metabolism and even making you even fatter. Click here to learn more...
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