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The 'No More
Excuses'
30 Minute
Express Workout!
-By
Mark Woodgate
If
you’re someone who is acutely aware of the importance of regular
exercise yet
time always seems to be against you, read on as the solution is at hand.
We all
have the same 24 hours in the day, yet more often than not, exercise
ends up on
the backburner. The number 1 reason for not exercising? "I'm too busy."
But
here’s the thing..
Having been involved in the fitness industry since 1995, my observation is that some of the busiest individuals still manage to exercise most days of the
week.
More often than not, these individuals work full time, have children and just as many commitments as the average person. (sometimes more) The
difference is that these people have chosen to make their health their
number 1 priority and therefore "make" time to exercise. In
contrast, those individuals who try to "find" the time to
exercise allow circumstances and events to
consume their time. More often than not, exercise
becomes an after
thought.
Dispelling
the Exercise Fallacy of "More is Better"
Most
of us have been led to believe that we need
to exercise for up to an hour 5 or 6 days per week. I’m here to tell you this
simply isn’t true!
The
fact is, you don’t need to work out for hours on end to achieve amazing
results. (Our body transformers prove that time and time
again) It's about working
out
intelligently and making the most of your precious time.
For example, the new guidelines from the ACSM (American College of
Sports Medicine)
recommend 30 mins of moderate to vigorous exercise 5 times per week
for optimum
health.
In other words, only 2.5 hours per week. (There
goes the
‘I’m too busy’ excuse!)
The
Best Type of Exercise for Maximum Results
If
you have limited time to work out yet still want maximum benefit
from
your exercise programme (increased fitness, fat loss & strength) the solution is to integrate the following
components to make your 30 minute workouts as productive as possible.
1) Resistance
training (utilising multi joint, compound exercises)
2) Circuit
training (supersetting and minimising rest between sets)
3) Interval training (alternating short periods of high and low intensity)
The 30 Minute Express Workout Solution
Here’s how you can incorporate your 30 minute express workouts
into a
weekly exercise plan for maximum benefit.
| Mon |
30 min
express workout |
| Tue |
30 mins cardio (eg: brisk walk, cycling etc) |
| Wed |
30 min
express workout |
| Thu |
30 mins cardio (eg: brisk walk, cycling etc) |
| Fri |
30 min
express workout |
| Sat |
Rest |
| Sun | Rest |
Conclusion:
You
can achieve fantastic results with only 150 mins exercise
per week. Your health is too important to be neglected so rather than
"finding" the time to exercise, make a conscious decision to put your
health first and plan to exercise for at least 30 minutes 5 times per
week.
Schedule
your 30 minute express workouts into your diary and start reaping the enormous
health
benefits...starting NOW! 
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Mark Woodgate
is a leading New Zealand
personal trainer. He has successfully transformed thousands of people
thanks to his revolutionary ‘quality versus quantity’ training
principles.
To receive Mark’s
FREE fortnightly fit tips, click here
(Includes a FREE Bonus for a limited time: "Body Transformation Secrets Revealed!"
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Body
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"Dedicated to
Providing Quality Individualised Personal Training"
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