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The 4 Level Lazy Person's Workout Guide
You want your body to be like lean, toned and fit but you don’t want to get off your comfy bed or couch and head over to the gym so you can end up feeling exhausted, breathless and sweaty. Working out is not as fun as the ads make it out to be and it is definitely not easy, but if you want to get that dream body then daily exercise and a proper diet is necessary. For those of you who are too busy or just too lazy to do it, this is just for you. All it takes is 20 minutes, 3 times a week, which is not hard to fit into your schedule regardless of your commitments and responsibilities for the week. Time management is the key element here because 20 minutes in a day is better than just sitting there wishing and wanting. However, the work you put into those 20 minutes needs to be substantial so that you can reap the benefits with time. If you really want to make the necessary physical changes you will need to find time in your schedule for those 3, 20-minute sessions over a week.
The bare minimum
- Skip the elevator and take the stairs. This might seem like a very minimal change, but you might find that it makes a big difference.
- Park your car further from where your work entrance is or even the store entrance when you go grocery shopping.
- Stay away from vending machine snacks and other unhealthy junk food by bringing your own healthy snacks from home such as nuts, fruits or veggies to work.
- Remove one cheat food from your diet completely.
- Become a breakfast person if you’re not and start your day with a low glycemic carbohydrate option coupled with a protein and you’ll be good to go for the day.
- If most of your days are spent sitting at a computer at work and the likes, stand up to do something after every hour such as going for a walk during your lunch break, get on the floor for some ab work, engage yourself with bodyweight squats or walk the stairs.
- Avoid fancy caffeinated beverages that are pumped with sugar and stick to black coffee
- Drink plain water instead of soda
- Walk a mile 3 days every week
Kick it up a notch!If you’ve started doing the above and you feel like you could do with a bit more then, you could go to the gym for resistance training where you will do several exercises which address all the major muscle groups. All this will be in addition to all the above changes you’ve started making. Get to know the correct exercise techniques so you can do them effectively, learn about more challenging resistances so you can push yourself even further. Hitting the gym twice a week will be a great start. You could also intensify your steady-state walking by jogging or walking faster.
Turn up the heatAt this stage, you could try performing your resistance training in a manner that is more structured while taking minimal breaks as you maximally exert yourself in each exercise. This will activate muscle mass that is metabolically active, enhance the optimal burning of calories because of the high demand you will be placing on your muscles plus it will challenge your cardiovascular adaptation. If you do this 3 times a week for 20 minutes each time you will find yourself to be more dedicated in working out. Step up your walking or jogging routine by increasing your speed and time period. If you are at this point and are active plus you have made the necessary changes to your diet you will start seeing significant results.
Push it to the limitYou are finally here and can’t believe you are the same person who was lounging on the couch making excuses not to be healthy plus you enjoy working out and are more focused, feels good doesn’t it? Well, you can make things even more refined and honed to achieve better results than what you can already see.
- Train 4 days in a week
- Add interval training that is more intense to your workout. The good thing is that there are plenty of options for this element
- Consume healthy protein sources, increase your water intake, up your fruit and vegetable intake and eliminate refined carbs from your diet.
- Take part in a competition. Your dedication to training could pay off in other ways such as challenging yourself via a military training test, an obstacle course or even by running a 5k if not participating in another safe competition.
- Keep on with your circuit strength training but this time, put in more effort so you can safely push yourself through muscular fatigue and take even less time for rest in between exercise sessions.it may be uncomfortable for you temporarily but in the long run, the results will be worthwhile.
- If you want to feel better about how far you have come take results from a workout you did in your lazy days and do it again. Try to do more than what was required of you then and you will be surprised at how much you can do now as opposed to what you were able to do in the beginning. You will find that you can intensify your efforts in terms of total workout time and repetitions performed which indicates great progress on your part.