Is it time to step up your game before summer?
Do you still need to trim a few inches off your waistline?
Do you feel like you haven’t had time to get enough “workout time” for yourself?
You need to prioritize, simply and maximize your time.
Set your alarm 15 minutes earlier 4 mornings per week to take advantage of the huge benefits of morning fasting resistance training.
Since there is no sugar floating in the blood stream, a quick, high paced workout will force the body to look for fuel quickly.
Studies show that your body uses the highest percentage of fat:muscle ratio first thing in the morning on an empty stomach.
That sounds like a good thing right? Umm YES!!
Nobody wants to burn hard earned muscle and everybody wants to burn fat as efficiently as possible.
That word “efficiently” is important.
By using your own bodyweight as resistance, you already have the best tools and equipment that you need for fat loss. You don’t need a treadmill. They are a waste of time. Anytime you add resistance training to your muscles, it takes hours (and sometimes days) to recover. That entire time your body is burning additional calories to expedite the healing process. Your muscles don’t like to be sore 🙂
When you jump on a treadmill, you are only burning calories when the hamster wheel is moving! Since our bodies are used to walking and moving on a daily basis there is no muscular skeletal benefit. As soon as your heart rate returns to normal, the benefit is over.
You need to combine the two and get the best of both worlds!
Keep it short and sweet on an empty stomach as soon as you wake up. Have your shoes, sweat pants and a long sleeve shirt ready to go. Have your plan written out ahead of time or use one of the two examples below:
Workout A
If it’s good weather and you want to get outside, use this workout:
- Using the sidewalk or side of the road, jog to the next neighbors mailbox.
- When you get there immediately drop into a lunge position and begin walking lunges until the next mailbox.Â
- Walk to the following mailbox immediately begin a sprint to the next mailbox.
- At this point you will reduce to a jogging speed and begin the cycle over again.Â
*repeat this cycle for a period of 10 minutes, followed by a walk for a few minutes to cool down before starting your day. Each week, add an additional minute to continue to challenge yourself.
Workout B
If you prefer to stay inside, use this workout:
- Pushups- 5 repetitions  (do from knees if unable to do a standard pushup)
- Wide Stance Squats-10 repetitions (spread your feet beyond shoulder width. sit down to a chair if you have bad knees)
- Feet Up Overhead Crunches- 20 repetitions (lying on back, straighten legs over your eyes and your arms extended over your head. reach up and exhale and return to the starting position to complete each repetition)
- Jumping Jacks- 30Â repetitions
*repeat this cycle for 10 minutes, resting as little as possible. count your total rounds completed each workout. attempt to beat your previous total or increase workout time by 1 minute each workout.
So again I repeat….Set your alarm 15 minutes earlier 4 mornings per week to take advantage of the huge benefits of morning fasting resistance training!!
Your body, your tummy and your confidence will thank you this summer 🙂
Committed to your fitness success and the next phase of your journey,
Derek
Try the ultimate fitness experience of my fitness bootcamps. Every night is a new challenge of athletic and explosive training for all ages, previous injuries and ability levels, https://derekkuryliw.com/
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