Fitness And Dieting
his program to help you lose weight sounds interesting. It’s called the Japanese 4 minute exercise and people have had great success with it.
If you have heard that there is NO effective exercise that you can do in less than 30 minutes a day, then you’re dead wrong about that.
Study at Yale Univeristy has demonstrated that a short, intensive work out is up to 9 times more effective than a regular workout when there is no difference in the level of exertion.
It’s all about simplicity and it’s a very effective way to kick your metabolism sky high, letting you to lose weight without gimmicks or a unpleasant 60 minute exercise. Raising your metabolism higher is the right way to effectively lose weight. Let your body do rest of the work while you do this program 4 minutes a day.
Your body will adjust to whatever that is presented to it. This means not only to eating but also to exercising. Why spend 60 minutes on a tread-mill when you can get the same results or even better metabolism results in just 4 minutes?
If you’re exercising for 60 minutes, then your body adjusts and it’s going to be high metabolism for that 1 hour. For the other 23 hours of the day, it simply remains in low gear. Instead, a short, intense workout will be more effective and has a longer lasting “after burner” effect.
The workout itself takes 4 minutes.
By following these steps you can get your metabolism elevated and keep it high for 24-48 hours, even if you are not exercising during that time.
THE BASIC PLAN:
Warm up (5 minutes, optional but highly recommended. Your body muscles become more pliable, greatly reducing the chance of injury)
One round = 30 seconds:
Intense workout = 15 seconds
Pause = 15 seconds
This all is multiplied by 8, so your workout length is 4 minutes.
As a beginner, you might want to take 5 seconds off the workout length so you get 10 seconds of intense exercising and 20 seconds of pause. For those of you who are in a good physical health, you can add 5 seconds to each intensive interval, so you get 20 seconds of intensive workout. The best results are reached with a 20 second intensive workout.
Your exercises can be done with any fitness resistance machine, uphill running or other exercises that are very intense and which you can do 10-20 seconds bursts in a row. However, you must be aware that these 10-20 seconds must be the toughest workout you can imagine and you need to do it with enthusiasm. Some half-hearted, self-deceiving workout is not going to get you any results. Success all comes down to giving all you’ve got.
After you complete a 4 -minute workout you should be extremely winded, with sweat running down your face and barely able to stand. This can be done with regular cardio-equipment, or common items such as jump ropes. The most important to ensure is that the workout is extremely intense and you do it for theentire time interval.
