We live in a fast paced world..
Where everything comes in an instant
I’m not going to lie to you, I’m a huge fan of things happening quickly..
But when it comes to the realm of Transforming Your Body and Unleashing Your Leaner Self
You need to take a close look at reality and why it is you’re not progressing as fast as you thought..
When I come across those who are struggling and need help losing body fat or becoming lean, it comes as no surprise to me as
the reason they haven’t progressed so far is that their not doing the right protocol.
When it comes to losing body fat or keeping lean muscle you need to focus on a mix up of training that will induce
all areas of muscular hypertrophy, cardio (circuits, intervals and sprints) and different aspects of mobility.
Now, when you are constantly on the go, you must keep consistent with your training and energy output.
If you are running around all day, sitting at a desk, or simply not moving that much throughout the week you can’t expect things unless you change some things up.
However, if you know there is at least 3-4 days a week where you can allow just 20-40 minutes of high paced exercise regardless if it’s lifting weights
or body weight circuits, make it happen.
As humans we are quite strange
We won’t do something for a long time until we finally get the motivation
We get fed up with the way things are and get in a mode I like to call
The next thing you know we’re sitting there saying to ourselves
“I wanted these results, like yesterday..!”
When the fact of the matter is that you haven’t created consistent habits yet, that reflect the desired outcome you want
The dilemma you’re facing is quite simple..
You’re trying to hit a damn home run..
The person that wants to transform their body and get results that last isn’t going to do it overnight
Sure, you could go about the quick fix here or the 28 day workout there (which is not what LostFit’s about)
But you haven’t been consistent in your ability to train long enough or your actions haven’t reflected in your ability to change
Get Real about Where You Are
Get Real About What It Is You Want
Once you’ve done that you just need to layout a simple action plan that you can stick
to consistently and slow down and enjoy the journey of change you’re about to embark upon
I’m right there with you, sometimes we kill our own results in anything in life by overthinking things..
With information popping up left to right it’s hard to figure out what plan to actually execute
If it’s been a while since you’ve exercised or maybe you just want to switch things up to progress more
here is a quick 3 day layout for you to try so that you can start accelerating more fat loss even if you live life in the fast lane
DAY 1: PUSH UPS – 30 SECONDS NO REST
BODYWEIGHT SQUATS- 30 SECONDS NO REST
WALKING LUNGES- 30 SECONDS NO REST
JUMPING JACKS- 30 SECONDS NO REST
BEAR CRAWLS- 30 SECONDS
4 ROUNDS 45 SECONDS REST AT THE END OF EACH ROUND MAKE SURE YOU KEEP A TIMER BY YOU AT ALL TIMES
PRT 2- 10 X 50 YRD SPRINTS- 15 SEC REST IN BETWEEN
DAY 2: DUMBBELL CIRUCIT
DUMBBELL SQUATS NO REST
DUMBBELL FLAT PRESS NO REST
DUMBBELL OVERHEAD PRESS NO REST
DUMBBELL HAMMER CURLS NO REST
DUMBBELL OVER HEAD EXTENTIONS
3 ROUNDS 60 SEC REST @ END 15 REPS EACH
DAY 3: HIIT CARDIO
(OPEN FIELD OR STREET WILL WORK)
5 X 100 YD SPRINTS-40 SEC REST
6 X 50 YD SPRINTS- 30 SEC REST
10 X 40 YD SPRINTS- 20 SEC REST
20X 25 YD SPRINTS – 15 SEC REST
It’s ok if you’re currently not in the conditioned state to handle the training above just make sure to start slow and do the best you can.
It might be only 3 days, but those 3 days could simply change your mindset and give you just the right dose of motivation to push yourself further
Remember, Get Clear, Keep Consistent & Take Action
Let me know what you think and how your progression is going
Until Next Time,
P.S. If you are currently struggling on how to gain maximum clarity on getting the results you want and you aren’t sure where to turn next. We can have a conversation to discuss your current situation, share your overall goals and give you the clarity on how to upgrade your overall quality of life. To get clear just click the link below to apply for a exploration call.