Add Exercise To Your Diet
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Here’s a unique program to add exercise to your diet. It’s called the Japanese 4 minute exercise and dieters have had notable success with it.
If you have heard that there is NO effective exercise that you can do in less than 30 minutes a day, then you have been wrong.
Study at Yale Univeristy has shown that a short, high energy work out is up to 9 times more effective than a normal workout when there is no difference in the level of intensity.
The focus is on simplicity and it’s a very effective way to kick your metabolism sky high, enabling you to lose weight without gimmicks or a dreadful 60 minute exercise. Pushing your metabolism higher is the right way to effectively drop weight. Let your body do rest of the work while you do this for only 4 minutes a day.
Your body will adjust to whatever that is presented to it. This means not only to eating but also to exercising. Don’t spend 60 minutes on a tread-mill when you can get the same results or even higher 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 just 1 hour. As for the other 23 hours of the day, it simply stays low. Instead, a short, intense workout will be more effective and has a longer lasting “after burner” effect.
The workout 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 working out during that time.
THE BASIC PLAN:
Be sure to warm up! (at least 5 minutes, optional but strongly recommended. Your body’s muscles become more pliable, and this reduces the chance of injury)
Step One = 30 seconds:
Intense workout = 15 seconds
Pause = 15 seconds
Multiply by by 8, so your workout time 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. Best results are accomplished with a 20 second intensive workout.
This exercise can be done with any machine, strenuous running or anything that is truly intensive and which you can do 10-20 seconds bursts in a row. Remember, you must be aware that these 10-20 seconds must really be the toughest workout you can imagine and you need to do it with intensity. Some half-hearted, self-deceiving workout is not going to get you any results. This truly all comes down to what you put into your exercises.
After you finish a 4 -minute workout you should be extremely winded, with sweat streaming down your face and barely able to stand. 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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