| By Hugo Rivera Part I The biggest excuse for not getting in shape is that there is no time to workout. Think about this for a minute. How many hours do we have in one day? Unless I am wrong, I believe there are still 24 hours in one day of 60 minutes each. Granted, 8 of them we spend sleeping (or at least we should). Therefore, we end up with 16 hours left. Do you know what that means? It means that if we work out for an hour a day we have 16 opportunities to get a workout in. If we just want to get in shape and work out 30 minutes a day, then that means we have 32 opportunities to get a work out in. Can you imagine?! 32 opportunities. From my experience in working with clients, most people just want to lose fat and firm up a bit. This puts them in the category of people that just need to work out around 30 minutes a day. Therefore, if people would invest this minimum amount of time into themselves, not only would the whole population look better, but they would also feel more energetic and have much less health problems. Now, I can hear the second biggest excuse for not getting in shape. "I don’t have the time or money to go to a gym". My comment back is "where there is a will there is a way". To be honest, you don’t need any expensive equipment to be able to get in shape. All you need at the very least is pair of adjustable dumbbells. These can be purchased at places where they sell used sports equipment in good condition (such as "Play It Again Sports" over here in Florida), at garage sales, Wal-Mart, or at any sports goods stores (where you usually will find them more expensive). They don’t occupy that much space, so please don’t give me the "I don’t have enough space in my house" type of excuse. OK, Now that you have the equipment let’s see how we can use it. We are going to choose three days a week to work out with weights and three days a week to do aerobics. Then we will have a free day where we neither exercise or follow any type of dieting. For instance we can do weights on Monday, Wednesday and Fridays and do 30 minute aerobics on Tuesdays, Thursdays, and Saturdays. In this case, Sundays is the off day. (Remember that you can set it up any way you want, but I have found this schedule to be the favorite one of most people). So how can we get in shape with only a pair of dumbbells? Easy. It’s just a matter of knowing what exercises you can do with them. Here is the recommended routine to do at home. Since we only have 30 minutes we have to move fast. We will use trisets in order to get the heart pumping (so that fat is burned) and to save time. That way, we not only firm up the muscles and gain strength but we also get cardiovascular benefits. Trisets are three exercises performed one after the other with no rest in between them (kind of like circuit training). The routine that we will use is composed of three trisets of 3 sets each. Triset A (Chest/Back/Abs): Push Ups (against the wall if you cannot do them in the floor yet) 3sets x10-12 reps(no rest) One Arm Dumbbell Rows 3sets x10-12 reps(no rest) Crunches 3sets x25-40reps (1 minute rest) Triset B (Delts/Biceps/Triceps): Dumbbell Upright Rows 3sets x10-12 reps(no rest) Dumbbell Curls 3sets x10-12 reps(no rest) Overhead Triceps Extensions 3sets x10-12 reps(1 min rest) Triset C (Thighs/Hamstrings/Calves): Squats 3sets x10-12 reps(no rest) Stiff Legged Deadlifts 3sets x10-12 reps(no rest) One Leg Calf Raises 3sets x10-12 reps(1 min rest) Note: Move to Triset B after you have completed 3 sets of Triset A. Move to Triset C after you have completed 3 sets of Triset B. If you follow this routine, you will be amazed at the results that you will get from it. You will also realize that not much is needed to get in shape (certainly no expensive equipment is necessary) and that all you need is the determination and the will to make it happen. Before I leave for this week, remember that in order to get in shape, training is only half of the equation with nutrition being the other half. Tomorrow, we will discuss the correct way to execute each exercise for maximum results. Until then, take care and train hard!
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For more information on Hugo’s Body Re-Engineering Program please visit http://hrfitness.atozfitness.com |
No Time To Get In Shape – Part I
May 8th, 2007 • Related • Filed Under
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Hugo Rivera CFT, SPN, BSCE. is a lifetime natural bodybuilder, multi certified personal trainer, industry consultant and fitness expert who not only knows training and nutrition theory, but also applies it on a daily basis as evidenced by the fact that he’s always in shape and by his awards and high placings at numerous national level bodybuilding competitions. He is also an internationally known best selling fitness author with a very successful franchise of books called "The Body Sculpting Bibles" who collectively have sold over a million copies. Hugo is also author of the very popular “Body Re-Engineering” e-book, which teaches you how to gain lean muscle mass and get lean without drugs, or fancy expensive supplements, using the secrets he devised after many years of weight problems as a child.If you like this post check out these related topics......
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