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 How to Lose Your Spare Tire in Time for Your Wedding with
only 15-20 minutes of Daily Exercise
Being a gym-rat might not be the best option to lose that
spare tire in time for your wedding.
In most gyms in this country, there exists a stale mindset:
that in order to be chiseled like an Olympic athlete, you must go to the gym
six days a week and train for an hour to two hours.
And that’s not even counting cardio; that’s just the strength
training.
If you want to get lean and look good in the buff—and let’s
be real: that’s why most of us work out—then throw out the old paradigm that
cardiovascular exercise must be separated from strength training, which also is
separated from flexibility training.
Why not combine all three components? Why not spend
three-quarters less time in the gym and actually get better results?
By combining exercises that activate all major muscle groups
in the body, you will not only get stronger, you will also burn more calories
and fat.
Exercises like squats, deadlifts and clean and jerks tax the
whole body and they are great core-muscle builders. And because these exercises
get blood pumping to all areas of the body, the cardiovascular system gets a
great workout as well.
Men love to pump up their biceps, often doing 10-12 sets of
isolated arm curls. What a waste of time! But don’t worry, by performing
total-body exercises, your biceps will be highly engaged and activated, fully
pumped.
Another popular fad in gyms is balance training. Have you
ever been in a gym and seen a trainer throw a ball to a client, while the
client is standing on a balance disk? If you want to work on your balance and
coordination for your wedding, then by all means throw $75 at your trainer and
have fun catching balls.
But if it’s fat burning, strength-gaining, heart-pumping
results you are after, start performing old-fashioned but highly-effective
exercises.
You don’t have to be an Olympic weightlifter to perform
squats and deadlifts. You may substitute barbells, which could be inappropriate
for somebody performing a squat for the first time, with dumbbells. You may
also use your own bodyweight.
Hiring a personal trainer three to six months out from your
wedding date might be a good idea if you have no prior exercise experience or
need the motivation.
If you do hire a trainer, make sure to specify that you want
the following in a 60-minute session:
·
10 minutes of Joint Mobility warm up (which
loosens up the joints and allows for easier and less painful and tight
movement);
·
10 minutes of core-building exercises (to
strengthen the corset-like musculature structure of the abdominal cavity and
lower back)
·
20-25 minutes of total-body exercises (every
repetition should incorporate the glutes, hips and core)
·
10-15 minutes of stretching therapy (active
isolated stretching is ideal, however static stretching is therapeutic as well)
Kettlebells, which look like a cannonball with a thick
luggage handle attached to the top have become a popular workout tool in the
past handful of years. Because the weight of the kettlebell is off-centered, as
opposed to a dumbbell, the whole body must be used to generate force to
complete a rep.
Ditch isolation exercises in exchange for total-body integration.
You’ll have more time to hang out at the bar with your friends.
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