Why Working Out More than 90 Minutes is Ruining Your Chances of Losing Weight?
I’ve mentioned before that 80% of the weight you lose is affected by 20% of your workout exercises and the food you eat. This means you can actually lose more weight while working out less, if you concentrate on the most important exercises and foods.
I am a strong believer in doing less work to get more results. But to be able to lose more weight while working out less, you need to know what the most important workouts and meal plans are. Steve and Becky Holman have answered this in their book, Old School New Body.
4 basic exercises in the F4X system
This book is a simple approach to weight loss. The workouts are really simple. Both men and women can do it easily in the gym or at home with only a short amount of time (around 30 minutes for each workout). As Steve says it, you don’t need to work long, but you do need to work hard.
Based on Steve’s research, he discovered that men and women both need less time in the gym, and we both need the same basic protocol. This means the movements for both women and men are the same, only the resistance is different. It works well because it focuses on short exercises using a targeted method of movement.
In other words: you will spend less time in the gym, but your body burns more fat and breath heavier because of the intensity of the exercise, not the duration.
… and anything that allows me to spend less time in the gym, gets my vote!
You might be wandering what are the kinds of exercises Steve and Becky do to look so great even in their 50s? Well, I want to share with you 4 workout videos based on the Focus 4 Exercise system (or F4X for short) you can find inside Old School New Body. These 4 workouts are part of the LEAN phase of the system, which is the first and easiest phase (out of 3 phases).
With the F4X LEAN workout, you exercise 3 days a week, with only 4 basic exercises per workout. This amounts to less than 30 minutes per session. The 4 basic exercises are:
- Squats
- Incline presses or flat-bench presses or push ups
- Bent-over rows
- Dumbbell upright rows
First off, a disclaimer: I am not a fitness instructor. I am simply passionate about looking amazing in a great and healthy body. These workout videos (and their descriptions) are taken from various YouTube channels, simply to demonstrate the exercises found in the F4X LEAN phase.
That said, let’s have a closer look at each workout, using a video for visual demonstration.
1. Womens Butt and Leg Exercise: Dumbbell Squats
Dumbbell Squat are a great butt and thigh exercise. For most women I recommend starting with about 8-10lbs in each hand. Focus on sitting your butt back slowing and down let your knees come forward past your toes. Do about 10-15 reps.
Female Fitness Model Kaycie David
Also see BikiniModelFitness.com
2. Ladies Incline Dumbbell Press Exercise
Training for Ladies – Day 1 – Exercise 4 – Incline Dumbbell Press: Balance out your back training with this chest exercise which will also help to work the front delts slightly. Always keep the shoulders blades on the bench and aim for 3 sets x 15 reps with only 30 seconds rest in between sets.
Nick Jones – World Bodybuilding Champion
Sally Matterson – INBA Australia Sportsmodel Champion
OR Exercises For Women – Bench Press
OR Women’s Chest Exercise: How to do Push-ups Correctly
Push-ups are a great upper body and chest exercise for both men and women. They’re my favorite exercise for women. Start by doing 3 sets of 10-15 reps 3x per week. Do them on your knees if you have to when you first start. After the first week increase to 4 sets then 5 sets. Push-ups are also great for your core, abs, triceps, and shoulders.
Female Fitness Model: Dominica Westling facebook modeling page:https://www.facebook.com/dominicaspageAlso see BikiniModelFitness.com
3. Proper Form For A Bent Over Row
OR Female Fitness Models Arms, Abs, and Back Exercise. Dumbbell Rows!
Dumbbell Rows are a great arms, abs, and back exercise. They workout the side of your abs, core, biceps and triceps, shoulders, and backs. I recommend starting with 3 sets of 12-15 reps with a challenging weight.
Model Kaycie Davis
Also see BikiniModelFitness.com
4. How to Do an Upright Row With Dumbbells
Check out Bas Rutten’s Liver Shot on MMA Surge: http://bit.ly/MMASurgeEp1
Muscles Worked
This upright row exercise will work your upper back and shoulder muscles, including the upper trapezius and deltoids.
Getting Started
Stand comfortably on the ground with your feet about shoulder-width apart. Grasp a dumbbell in each hand and let your arms rest in front of you. Your palms should be facing your body.
You can also substitute soup cans or water bottles in place of the dumbbells. Using a heavier weight will overdevelop your trapezius muscle, which is the back muscle of your neck and shoulders.
Some women may not want this muscle to become larger than average, while some men may choose to strengthen this area. Use a weight that will fit your personal training preference but use caution not to strain your muscles.
Perform the Exercise
Once you’re standing with the weights in your hands, you can start doing the upright row. Begin with your arms at your sides and slightly in front of you.
* Raise the dumbbells by bringing your elbows straight up toward the ceiling.
* Your elbows should extend above your shoulders.
* Lower your arms and return to the starting position.
* If you feel any sharp pains in your shoulders or arms, stop the exercise immediately.
* Repeat this movement in three to four sets with 15 repetitions. If you’re using a heavier weight, you can reduce the repetitions to 10 to 12.
Disclaimer: There is no “one size fits all” approach to exercise, diet or weight loss. Please be aware that not all exercises are for everyone and this or any other exercise program may result in injury. To reduce your risk of injury, consult your doctor before beginning any exercise program. Mahalo’s experts offer advice that is in no way intended as a substitute for medical counseling.
Read more by visiting our page at: http://www.mahalo.com/courses/get-fit/upper-body-exercises-with-dumbbells/upright-row/
Doing it right with the F4X system
When you do the workouts above using the F4X system, you will only have to workout for 30 minutes each workout (which adds up to 90 minutes per week). Of course, for the complete information on how to do the F4X system, you can only find that inside the Old School New Body book. You can read my full review about it by visiting this page.
The book has all the workouts, meal plans, and action steps put into a short and easy to read handbook that you can put into action in about 2-3 hours. In fact, learning the F4X LEAN phase will only take you less than 30 minutes (like it did for me).
After you read the book, you will realize that working long hours in the gym can actually ruin your chances of losing weight. When you apply the short F4X workout regime, you can get results faster.
Imagine how thrilled you will feel when you finally start losing weight!