[WORKOUTS INSIDE] – Short, Frequent Workouts = Stress Reduction AND Faster Results??

Yeah, yeah, I know what you’re thinking – that just cannot
be right.

Well, it is.

I’m currently collecting results from a rapid fat loss program
I’ve been testing that does just that – includes short, frequent
training sessions.

The results?

So far we’ve seen people lose 17-23 pounds in 28 days.

But that’s not why I’m writing you.

Not about the rapid fat loss beta test program.

Why not?

Cause this is the absolutely dumb-diddley dumbest (to
quote Ned Flanders) time of the year to do a rapid fat
loss program.

Because there’s just too much temptation, that’s why.

Duh.

Talk about self-sabotage, guilt, and condemnation…

Definitely not the way to end the year or ring in a new one.

Instead,  you should pretty much be in maintenance mode.

The goal is to come out of the Holiday Season unscathed
and untouched by too much of the Holiday Spirits, no what
I mean? ;-)

Of course, there are always “work arounds” and “shortcuts.”

Ways to “beat the system” if you know what I mean.

Before I tell you about this one in particular, you need to know
something very important – something that we really haven’t
addressed before –

Something that may cause you some concern, but most
likely provide you with a great deal of relief. (Think of a big
sigh.)

I used to train athletes full time for a living.

One thing every team had in common was this:

A Post Season.

A “post season” was just that – the time of year immediately
following their competitive season. And it is a time to gear
down and relax – to put your feet up.

Sure, you still do a little work, primarily maintenance, and
maybe, maybe, just a little bit of extra work to cement any
gains you made during the season. (Depends on the
sport.) And it lasts between 4 and 8 weeks, depending on
the sport. Six weeks is average.

The Post Season is followed by the Off Season, where you
re-address your foundation and build upon what you
accomplished during the season, and is designed to prepare
you for Pre-Season.

Why am I telling you all this? What’s this have to do with your
KB training and seeing results? Fat loss or otherwise?

Because you can’t and shouldn’t even attempt to train at the
same pace all year long. It’s how you get stale, bored, and
worst case scenario, burn out, get hurt, and quit
.

The different seasons, especially the Post Season, allow you
to recover physically and psychologically for the upcoming
season – where most of your gains are made.

So let me ask you a question:

When was the last time you had a Post Season?

When was the last time you just “throttled back” and took
it kinda easy?

Not stopped altogether, but just dialed it back? (On purpose,
not because life threw something unexpected at you.)

Can’t remember? Not sure? Never heard of doing this
before?

Let me make a suggestion for you:

Make your Post Season between Thanksgiving time and
New Year’s Day.

Why?

Because everything goes crazy that’s why.

Maintaining any sense of normalcy is almost completely
out of the question between the week of Thanksgiving and
NYD. (New Year’s Day.)

There’s travel. Office parties. Kids on break. Grown kids on
break. Christmas specials for the kids. More travel. Shopping.
Extra shopping. Last minute shopping. Parking lots. Lines.

You get the picture….

So the absolute last thing you need is the guilt and self-
condemnation that comes from missing a workout you
know you were supposed to do but didn’t because
“something came up” or you had a “scheduling conflict.”

Too many of those and you’ll end up “average” – roughly
8 pounds heavier and making promises to yourself in the
New Year you probably won’t keep (again).

I’m guessing this is probably resonating with you about now
cause, heck, even I’m feeling a sense of relief. :-)

So what do Post Season workouts / training sessions
look like?

Well, my recommendation is to keep them short.

Very short.

Extra short.

The shorter the better.

Why?

Because you can fit them into the busiest of schedules.

Guilt free.

And – the best part –

Still make some progress, without sliding backwards and
feeling like a total loser, slug, or fat slob
.

How?

Method #1 (For People With A Little Bit of Self Control)

As you know by now, I’m a big fan of training for strength
first and foremost, and training everything else based off
that.

To that end – did you know that one of the best ways to
train for strength is to increase your frequency and shorten
the duration of your workouts?

Yeah, sort of like Grease the Groove, except when you get
the loading parameters right, you don’t have to stick to
just one exercise.

So pick 2 or 3 of your favorite exercises and plan on doing
them in 5-10 minute training sessions twice a day – three
times per week.

I can’t believe how easy this is to do – I’ve been using it
on and off for the last 2 years and it never fails to produce
some pretty rapid results for me.

Here’s how you’d structure your workouts
:

3 exercises: Double KB C+P, Double FSQ, Pull Ups

– 2 sessions on those days – AM – 5 minutes, PM – 10
minutes

– AM: 5 minutes. Double C+P. 2-3 sets of 3.

– PM: 10 minutes: Double FSQ and Pull Ups.
3×5 of each. Superset exercises.

Pretty simple really.

The workouts are very doable and the best part is, unless
you’re a woman wearing a skirt, you don’t really even
need to change clothes to get this done.

(Unless of course you’re a woman and you like doing
front squats in your skirt – who am I to judge?)

The best part is they easily fit into the busiest of days.

Method #2 (For People Who Like Love To Eat and Drink
During the Holidays)

Ok, this one is for those who just aren’t going to hold back
during this time of year.

At least you’re honest and you know who you are.

Normally I’m not a big fan of these, but heck, they have their
place – like now – during your Post Season.

I call them “Finishers” and I’ve used them on and off for
the last 20 years. In fact, they’re included in “Kettlebell
Burn 2.0.”

However, I wouldn’t do what I recommend in “Burn 2.0″
because quite honestly, you’d get bored out of your
mind.

(They work in “Burn 2.0″ because that’s “all” you need to
do by the time you get to them. Everything else has been
done. Remember, everything has a place and a time.)

You may have heard of Finishers before. In fact, I’m pretty
sure I’ve written about them.

Here they are in a nutshell:

They’re essentially 5-10 minute “sessions” with a very
heavy metabolic emphasis
.

(“Metabolic Emphasis” = Code for heavy breathing and
lots of sweating.)

You can do anything you want – but the key is to try to
incorporate as many muscle groups as possible into
these types of workouts.

Ideas to help you do that are:

– KB and bodyweight supersets
– Circuits
– Complexes and chains

Here’s a very simple, yet elegantly brutal Finisher for
you
:

– Double KB FSQ + Push Press.

Simply perform one FSQ. Then one Push Press.

Don’t blend them together like a Thruster.

Break them apart into two distinct exercises like I’m
suggesting. This takes more work because you have to
maintain the tension in your torso.

Do sets of 10 with a pair of light-medium KBs.

See how many sets you can get in 10 minutes.

15 (minutes, not sets) if you’re really feeling adventurous.

And if you really want a challenge, rest one minute between
sets. See if you can get 5 to 7 sets in that 10 minute time
period. You’re going crazy if you can get 10 sets in 10
minutes.

You’re heart should be thump-thump-thumping away
after that…

Which is great news, because that means your metabolic
rate is going to be elevated.

Which means, you’re going to be burning “mucho” extra
calories for the rest of the day. Perfect for a day when you
have an office party. (Hello, Christmas Cheer!)

And finally, the “best” time to do these Finishers?

Ha! Great question.

Equally great answer:

When you know you’ll do them. :-)

For maximum fat burning metabolism boosting effects,
do them first thing in the morning.

So pick one of those two type of workouts and plug them
into your schedule. Again, you just need somewhere between
5 and 15 minutes a day.

“Wait – only 5? I thought the first workout had me doing
two sessions equalling 15 minutes??”

It did.

But if you only did the morning and then just rotated the
exercises, you’d still be doing something – which of course
is better than nothing.

And you and I both know that you can find 5 minutes to
grab a workout.

(Remember: Think “Post Season” – Maintenance Mode.)

Don’t worry if you’re having a hard time picturing how these
workouts are going to fit into the next 6-7 weeks – your new
Post Season. I’ll show you in my new book, which you can
get for free. More to come on that tomorrow.

In the meantime, identify who you are and which program
you should be using and give one of the two workouts a
shot to see how you get on.

Finally, I just realized – I didn’t talk about the “faster results”
thing – cause after all, who doesn’t want faster results?

Ummmm… Not me… (Keeps hand down.)

So here’s how this works –

Shorter more frequent workouts (training sessions) do
the following
:

1. Help you maintain or even increase your focus.

There’s no psychological or emotional energy reserve or
withholding – no emotional “lay-away” necessary because
you only have to focus for very short periods of time.

This also increases motivation levels.

Motivation increases productivity.

Increased productivity yields increased results.

Raise your hand if you like that.

2. Balances out your stress hormones and [potentially]
increases your anabolic hormones.

More frequent, short duration muscle contractions use
stored sugar. Since most Americans are overweight,
(67% at last count) this increased frequency uses excess
sugar, better managing insulin – the storage hormone
that contributes to fat gain.

On the flip side, many people work out too hard when
they’re stressed out, elevating cortisol levels and pushing
them even higher.

Elevated and chronically elevated cortisol levels contribute
to increased fat storage.

Shorter workouts are easier to recover from. Which is why
elite athletes have been doing this for decades.

Finally, research has shown among weightlifters, that multiple
daily sessions increases testosterone levels. And that
increases muscle mass and decreases fat mass.

Nice.

3. Increases daily caloric expenditure.

Because of these multiple short duration workouts, your
metabolic rate is increased multiple times throughout
the day – especially if you combine a short strength workout
in the morning with a Finisher in the afternoon. Or vice
versa.

And that means you’ll be burning more calories throughout
the day. Which means more potential fat loss, even during

the Holidays. (Hooray!)

And, because they’re short, you can increase your focus,
because there’s no “emotional lay-away” needed, you
can put forth more effort and get more out of the workout.
(See point #1.)

See, win-win-win all around for you with this whole shorter
workout thing during the Holidays.

“Post Season here I come!”

So again, pick one of the workouts in here and pop it into
the upcoming week – two to three times and see how you get
on.

More details on how to put all this together over the next 6
weeks (or more) tomorrow.

Talk soon.

Geoff

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