Okay Champion,
So far, you've had me telling you to follow the LAW (Lemon juice, Apple cider vinegar and Water) and drink your morning fat buster, and that re-hydrates you and allows your kidneys to filter out all the rubbish and metabolic waste products out of your system.
And then next thing we've looked at the Top Down Bottom Up Cleanse, and you're saying; 'Stu that's great, but when do we get to something where I can build muscle and burn the belly fat?'
Well, rule number one guys, is this:
This is a simple truth that once you learn this and understand this, it's going to change your life forever.
80% of your fitness journey 80% of your fat burning journey, 80% of your health journey begins and ends in the kitchen.
Only 20% is reliant upon what you do in the gym, on the beach, in your training and exercise protocols. So that's why the first two parts of this series focused purely and simply on clearing out your body and getting rid of the backlog of rubbish in your system. So today we're going to look at the only three exercises you need.
And you know what, if you don't have time to do three different exercises, well, you haven't really been allocating your time effectively for your health. But let's say you're super busy, or you're in a small space, or you don't have time to do a full workout.
Guess what?
We're going to break those three exercises down into the single best exercise for your health, fitness, your vitality, your energy and your fat burning. So let's get into it.
Like I said, in the last article, we're going to hit all the major muscle groups.
This is a full body workout.
We're going to use a HIIT protocol. That's High Intensity Interval Training protocol, and we're going to do it on an empty stomach.
Why?
Because this is the best thing that you can do to torch your belly fat, fire up your metabolism and get fit super quickly.
Why?
Because you're going to use ketone bodies as your fuel source, you're not going to be relying on sugar. So it's going to give you a nice energy boost instead of the peak and crash when you get on caffeine or when you get on sugars. It's also, like I said, going to hit every major muscle group in your body.
And the HIIT protocol allows you to get a full workout in just 10,15, 20
minutes. So we're going to look first at the 15 and 20 minute exercise protocols, and it looks like this: You're going to do 20 body weight squats.
It doesn't matter if you start off and you can't do 20 body weight squats.
Let's say you can only do sets of five, we're going to do sets of five.
We're going to begin at your current level of fitness and we're going to build up at a rate that is doable for you.
But Stuart, I can't do squats.
I've got sore knees or I've got back issues or hip issues.
Well guess what?
Put a chair behind you and sit down on the chair, stand up from the chair, sit down etc. We're going to modify things and make it impossible for you not to get fit and healthy.
But Stuart, I can't do squats. Instead we're going to stand and we're going to show you a couple of front kicks.
In fact, if you watch the video HERE, we're going to show you how to do knee thrusts, and front kicks. So have a look at the video, find out what works best for you, and then take it from there, and then build up like we said. The next thing we're going to do is abdominal crunches. So again, we're going to start off with a set of 20.
If you can't do 20, again, start with where you currently are. If you can't do abdominal crunches, do opposite knee to the opposite elbow and do it standing. And when we get to the top, we're going to squeeze. This way you're activating your core, and you're, you're stimulating those muscle groups for fat burning. And then finally, the third exercise is going to be push ups.
But Stuart, I can't do a full pushup.
That's fine.
If you can't do a full pushup, do a kneeling push up.
If you can't do a kneeling push up, do a standing push up where your arms are on two chairs or even one chair. If you can't do that, well, then we're going to do push ups against the wall.
In fact, Click Here and watch my video to show you different push up variations that are going to make things easier for you getting started. So they are the exercises. Now this is how we're going to do the sets.
We're going to do a set of body weight squats or the equivalent, then we're going to have a 20 second rest period. We're going to do what's called active rest to keep your metabolism high.
What does active rest look like? Well, it looks like running on the spot, opposite knee to opposite elbow, star jumps or anything that allows you some rest while still keeping your heart rate elevated.
So you choose one active rest exercise, you're going to do it for 20 seconds between each exercise, then you're going to go into your crunches or your crunch equivalent, then you're going to do another active rest exercise. And then you're going to do it go into your push ups or push up equivalent. You're going to go through this cycle three times starting off.
Now Stuart, I can't do three cycles of this.
Well start off with one, start off with two, start off with three. You're going to build up to five or whatever works for you.
But you're going to get to a point where you're going to blast this out at high intensity for 12 minutes, 15 minutes, five to 20 minutes. And when you can get to that, where you're pumping out five rounds of this in 20 minutes, or even more than that, you're going to be pretty much in the best shape of your life.
Now, yes, you may want to do other exercises at different times to hit the remaining muscle groups. I get that, but this is your staple, trio of body weight exercises to get in the best shape of your life.
But Stuart, I don't have time for all that.
I just want a single exercise that is absolutely going to blast everything for me.
What have you got?
Well here's my magic miracle exercise if you've got no equipment, if you're limited for time, or let's say you're in a hotel room, where you don't have access to any of the stuff you'd normally use. What's my go to, super amazing magic exercise?
It's the burpee.
So again, if you want to see what a burpee looks like, Click Here for the video.
Otherwise, it looks like a body weight squat down into a plank position and then you know into a push up, then back into a squat position and then jump up and then do it again. So you can do a set of as many as those as you can tolerate.
You may start off with five, you may start off with six, you're going to build up to sets of 10, then 15 and 20. And then same thing; rest for 20 seconds and then hit it again, you will find that you're going to blast this in about 10 minutes, and you're going to be sweating like crazy.
It's going to give you give you the biggest buzz, and the biggest energetic high that you've ever felt. And all it did was take you 10 minutes.
So that's the 3 exercises to get in the best shape of your life, and next time we're going to look at what you can do to make yourself an absolutely lean, powerful, fat burning machine.
But we can make the burpee even better and literally hit every muscle group.
Let's assume you've got a chin up bar.
If I only had one exercise to do for the rest of my life, this is the one so we're going to do a burpee.
When we jump up, we're then going to grab on to the pull up bar and we're going to do a pull up.
Then next time we come up on the burpee, we're going to do a chin up and we're going to alternate those throughout our 10, 15, or 20 repetitions.
Do multiple reps and multiple sets and you're going to be in the best shape of your life quicker than you can imagine.
So that's today's message.
Like I said, next time, we're going to talk about what you can do to start burning more belly fat, and to also putting very powerful fuels in your system that are going to allow your energy levels to soar, your fitness levels to improve rapidly and absolutely burn your belly fat.
Until next time, have an awesome day.