This is a question I get almost every day. HOW MUCH should one work out, to lose fat as fast as possible?
Three times per week? Four? Five? Six?
20 minutes per day? 30? 40? 50?
The answer is not as simple as you might think.
See, it’s kind of a double-edged sword. Too much exercise, and you’ll end up destroying your muscle and joints. If you don’t exercise enough, you’ll bring your fat-burning metabolism to a halt.
Studies are showing that right around 20 minutes is the “sweet spot” for burning fat, without getting burned out.
But … most programs FAIL to include strength and a new and improved cardio in one workout … until now thanks to some new research …
My good friend Kate Vidulich (you remember her, right?) has put together a new program based on this research … and best of all, it can be done with ZERO equipment, in about four 20 minute workouts per week:
PLUS, her breakthrough allows you to burn 500 calories in one workout. That’s enough to burn:
– 2 slices of pizza
– Half a pint of Ben & Jerry’s Ice Cream
– 10 chocolate chip cookies
Not bad at all! And just in time for the holiday season
Let’s take a sample from Kate’s Bodyweight Cardio 500 manual …
– Start with an approx 3 minute dynamic warm up
– Then, go to:
1A: Push ups
1B: Alternating prisoner curtsy lunges
1C: Toe taps
Repeat for 3 rounds
For the Push Up, you’ll choose the hardest variation you can do for the time period. Make sure you’re working full range of motion, and squeezing your glutes and abs tight. If you can’t continue for the entire set, choose as easier variation, like the Incline Push Up.
By keeping constant tension in your glutes, abs and chest, you’ll fire up more muscle.
Here’s the Alternating prisoner curtsy lunge… Point your right toe, and imagine making a semi-circle as you take a big step back.
– FINISH strong with the following Interval Accelerator
Accelerator 500 – AMRAP 7 minute time limit
Do as many rounds as possible in seven minutes, resting only as necessary. If your form gets sloppy, you must take a break.
Your goal is 2 rounds = 500 reps!
A) Squats x 50
B) Jump ropes x 50 (with the invisible jump rope)
C) Push ups x 25
D) Split shuffle x 50 (each leg)
E) Cross body mountain climbers x 25 (each side)
F) Jumping jacks x 50
Check out how to do the interval accelerator portion of the workout below!
So there you have it. How to find your “sweet spot” for optimum fat loss – and a 500 rep workout to help you get there.
Enjoy that one, and talk soon –
– Forest Vance