Posts Tagged ‘exercise program’

After three continuous days of exercising, just about every part of my body hurts. I have to admit. I actually like it when I am sore after a work out. It makes me feel like I worked out hard enough.

So far I have kept my workouts relatively short. I haven’t done more than about 30 minutes per day, but they have been very intense workouts. If you choose exercises that work multiple parts of your body and really cause you to push yourself, then your body will adapt quickly. I also don’t stick with the same routine each day. The advantage is that since your body doesn’t know what to expect, it is forced to be better prepared. The one disadvantage I have noticed after three days, is that the workout is getting more difficult each day as my muscles are fatiguing. Luckily, I only have two more days before I can take two days off.

I took a picture of myself the day I started, and will take another after I have competed my workout on the 5 day so you can see a 5 day comparison. I will continue to do so at the end of each week until the 30 days is up.

To get an idea of the type of body you can get exercising with your own body weight,  check out the video below. The guy does 10 90 degree push-ups without his body ever touching the ground. In those 10 push-ups, I bet his body gets more of  work out than the average routine does in an hour.

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Only 10 minutes a day 3 times a week and you can have the body you want. We have all heard a hundred ads like this. I think that many of them actually do work, along with the right diet and additional exercises. Since most of us don’t have this personal lifestyle, it is a lot of people spend several hours in the gym a week. The gym can be a fun place to hang out with friends while feeling you are getting fit. However, if you are simply wanting to get in shape then there are better work out methods.

I have found that I can get in shape working out 5 days a week for 15 minutes a day. The difference between the TV advertised program and my routine is that it is not easy. It requires pushing yourself harder each time. Once you feel that you can’t do one more push-up, pull-up, or whatever, you set in your mind to do three or five more. Don’t take a 5 minute break to catch your breath, move on to the next activity quickly. Since your body doesn’t know what to expect, it has to adapt quicker. If I don’t wake up soar the next day then I know I haven’t trained hard enough.

When an exercise starts becoming easier, you can either increase the numbers or find a more difficult way to do it. For instance, if you are doing push-ups and find they become much easier, try elevating your feet or changing the positions of your hands. Some positions require a lot more energy than others. If you focus on these positions you will increase your strength much quicker.

I focus mostly on exercises that increase my strength and muscle tone and don’t require any equipment. Push-ups, sit-ups, pull-ups, jumping squats, wall sits, etc can all be done without any equipment and build body strength very quickly.

I will note that this system is not the best one for everyone. Since it requires pushing yourself very hard each time to see results, it is very easy to give up. It does however, allow you to start seeing and feeling a difference very quickly which can be a motivator.

If you really want to put on muscle, the following video is a pretty good guide.

300 Spartan Workout Training. Home Version – Celebrity bloopers here