One of the biggest hurdles I have to overcome with parents who are interested in losing weight and how to lose stomach fat is the question that revolves around my 10 minute workouts.
They want to know if the 10 minute workouts are long enough.
They want to know if they can really lose stomach fat while only exercising for 10 minutes.
I understand. In fact, I understand it quite well; because I was one of those people who for so many years thought you had to exercise for at least 45 minutes to get some kind of fat loss effect.
The 10 minute workouts were just too … unbelievable.
But something happened to me over the years …
… I studied, I learned how the body works and how it burns fat, plus I became one of those people who has more important things to worry about than trying to spend a lot of time every day to exercise.
I’m a father, a business owner, and a husband, and I just didn’t want to have to constantly stress about missing a fat loss workout.
Now when people ask me if the 10 minute workouts are long enough, I always ask them a question.
My question is “Why do you think you have to exercise for more than 10 minutes?”
Seriously, does something magical happen after you’ve been exercising for 20 or 30 minutes? Is a fat burning switch activated?
A common answer is “10 minute workouts just don’t burn enough calories to lose weight.”
OK that is good. That’s wrong and I’ll tell you why.
First of all, you are targeting the wrong numbers. The number of calories you burn while exercising shouldn’t matter. That is too short a period of time, it does not matter if it is 10 minutes, 20 or 50 minutes.
The numbers you should be asking yourself about are the number of calories you can burn without exercising. Your body must be burning a lot of calories while not exercising, because your training caused such a “metabolic scramble” that you need to work hard to get back to normal.
That’s called EPOC and that’s why my 10 minute workouts are so effective.
The way I design my 10 minute fat loss workouts and the way they are planned is that if you do them consistently day after day, and week after week, your body ramps up for HOURS after you’ve finished exercising. , which means you burn hundreds more calories while NOT exercising.
That is the key to an effective 10 minute workout, and that is why you will lose stomach fat.
But how do I design a 10-minute workout that really kicks off EPOC?
What is wrong with most of the fat loss exercise programs found in bookstores or magazines is that they focus on too many “beach muscle” or “mirror muscle” exercises. They spend too much time in isolation movements because they know you love them …
… even though those exercises are largely useless when it comes to helping you lose weight and shed stomach fat.
They focus on sit-ups (or any other abs exercise that “isolates” that muscle and makes it “burn”), bicep curls, triceps kickbacks, chest movements, leg extensions, and so on.
The problem is, those exercises just don’t increase EPOC, which means your metabolism will return to normal when you’re done with the workout and you’ll continue to struggle to lose weight and lose stomach fat.
The correct way to design a fat loss workout, the way I design my 10 minute workouts, is to focus on full body exercises, full body workouts, and “big” moves that you think will burn a lot of calories in those 10 minutes and during hours. once you are done with your training.
Take this little fat loss circuit exercise, for example:
1A) Push-ups – 12 reps
1B) DB Lunge – 8 per leg
1C) Iron – 30 seconds
1D) DB Bent Over Row – 8 reps
1E) DB Push-Press – 10 reps
Complete as many total circuits as you can in 10 minutes and voila.
That 10 minute workout works your entire body and really speeds up your metabolism.
So even while driving to work, sitting on the couch at home, or playing with your kids, you’ll still be burning fat from your 10-minute fat loss workout earlier in the day.
That’s the key to a good 10 minute workout, and to be totally honest, that’s the key to any good fat loss workout.