Back in the 1970’s and 1980’s people thought that marathon type cardio sessions of over 1 hour was the way to go for optimum health and weight loss. We also weren’t as fat as a society back then. But is that the best way for heart health, optimum health, and even weight loss? I’ll tell you how often you should work out for good health.
First, you need to understand that your diet and nutrition are way more important than exercise when it comes to general health and weight loss. It’s not even close. Think about it. Say you run for 45 minutes everyday. Now say you also eat 3 McDonald’s double cheeseburgers everyday. It’s pretty obvious which will have more of an impact on your health and weight loss efforts.
Anyway, I have some good news for you.
For good health and to lose weight, all you need to do is exercise 3 days a week for about 45 minutes per session. However, you need to make these workouts count. You can’t be talking to people or on your phone during these workouts. Quality definitely beats out quantity when it comes to exercise. What you want to do is focus on doing major weightlifting movements that hit the most amount of muscles each session. For that… squats, deadlifts, dips, and chinups work great.
For weight loss, the best way to do these is in a mini-circuit. That is… you do 1 set of squats, rest for 45 seconds, then do 1 set of dips, rest 45 seconds, then do 1 set of deadlifts, rest 45 seconds, and then do 1 set of chinups. You just completed 1 circuit. After that, rest 2 minutes and repeat the circuit 3 more times. That will take you no more than 25 minutes.
Done. Next up…
Now, for the other 20-25 minutes I want you to do high intensity interval training for cardio. What you do is vary your intensity from all-out “oh my God this is hard” to slow and easy.
The best way to incorporate this is on an elliptical machine. Just go as fast as possible for 10 seconds. Then go slow for 20-25 seconds. Going slow without stopping is called “active rest”. You’re resting, however you’re still exercising. Keep repeating that sequence… 10 seconds of very high intensity followed by 20-25 seconds of low intensity. Do this for 5-6 minutes and then stop. Rest and drink some water for 3 minutes.
Then repeat what you just did on the elliptical machine 2 more times. That should take you about 20-25 minutes total for the 3 cardio sets.
So combined… an efficient 25 minutes of weight training and an efficient 25 minutes of high intensity cardio will give you optimum health, heart health, and the weight loss results you are seeking in just 3 days a week for a grand total of 2 hours.
Jennifer Jolan is a popular weight loss consultant and author of the best selling “Ultimate Diet Guide” ebook. She has helped over 3,700 women with her intensive 1 on 1 email coaching.
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