Tuesday, 2 October 2012

Exercise - Let's make it more effective Pt2

In my previous post on exercise I explained how the traditional ideas of cardiovascular exercise had proven successful. I had flogged myself to death on elliptical walkers and treadmills for scant reward. Bur after googling I think I've found ideas that might help me to achieve fat burning nirvana.

So running for an hour on a treadmill is out. What I'm going to be doing is short, high intensity exercises. This is to increase my muscle mass...not to bodybuild, but to increase my BMR ( base metabolic rate) and aid fatburning. I will be concentrating on compound exercises (targetting more than one muscle at once) around the major muscle groups. If you don't have access to a gym or freeweights then use your own body as resistance. This is a list for those of us who are not gym bunnys.

Exercise 1


I'm sorry, I know it's an exercise a lot of people hate or think they can't do...well if I can do them at my size so can you. They build chest, shoulders & arm muscles. Make sure you use a full range of motion: arms locked on the way up, nose against the floor on the way down (or chest if you're bulky enough). Put your knees on the floor if you can’t do one push-up. Switch to regular push-ups when this gets easy. Do them to the point of failure. Rest for 2 minutes. Repeat. (You'll probably do less the 2nd time...that's if you managed more than one!)

Exercise 2


This will build up your leg muscles and your glutes. Put your hands behind your head & bend through your knees. Keep your heels on the floor, push your knees out, look forward & squeeze your glutes on the way up. Stretch your hamstrings 3 times a week if you can’t squat lower than parallel. Again, do them to the point of failure, it probably won't take that long. Again, 2 minutes rest then repeat.
That's It!

For now, that's it.  Do this a maximum of 3 times a week. You're trying to build yourself up, not break yourself. If you find yourself in severe pain then stop immediately. A fatigued ache is fine, anything more serious consult your doctor. Do not bother to do abdominal crunches or situps if you have a high bodyfat percentage...no-one is going to see your Abs until your bodyfat is at a very low level.

If you do have access to a gym then use this handy guide (again from the bulletproof exec.) Use fixed machines rather than free weights.. Do the following exercises at about 75-85% of your 1 rep maximum and perform each exercise to the point of failure (when your muscles physically can't do any more). Perform each movement in a slow, controlled fashion and remember to breathe. Only do this once every 7-14 days. Make sure you sleep well.

  1. Seated Row
  2. Chest Press
  3. Pull Down
  4. Overhead Press
  5. Leg Press


1 comment:

  1. Keep your heels on the floor, push your knees out, look forward & squeeze your glutes on the way up. Acupuncture Kansas City