Is More better or can you get result from 15 Minute Workouts?
In today’s world everyone assumes more is better, why not take two multi-vitamins; why not get a double cheeseburger instead of a cheeseburger or better yet take four scoops of pre-workout instead of just two scoops.
So it seems the same for working out right? If you workout for two hours versus one hour it must be more effective. Maybe start with an advanced workout routine instead of a beginners workout plan?
Take a closer look…
Have you ever glanced over to the treadmills or elliptical at the gym, I bet you see the same faces there. If you analyze them further you notice that their bodies don’t really change, even after the 100th time they get off. This is simply because they are set in the old way of thinking, more is better.
They will do countless hours of cardio over and over again, with zero change to their body composition. Simply being a cardio junkie is not the best way to change your body.
Transform Your Body With 15 Minutes? Research Says…
If you select the right program in only 15 minutes a day, you will be able to get great benefits from it. Your Benefits will include better heart health, weight loss, increase lean muscle mass and improved mental state. So setting 15 minutes a day aside is not a lot to ask for all those great benefits. You will want to stick with working out major muscle groups by doing, squat, chest press, row and tabletops for core. By setting aside 15 minutes, it’s possible to have a body transformation.
#1 Replace Fat with Muscle
As stated above if you select the right program and choose about four different exercises you can see tremendous improvements. In fact the Navy recently just did a study and found that by working out just for about 15 mins a day you could lose about 4 pounds of fat and gain 2 pounds of muscle in just 8 weeks. Remember to select major muscle groups, as you will burn the most calories and have the most metabolic effect from this. For example if you were to work out forearms versus your quads, the benefit would be much more minimal. You will want to be the most efficient with your time and get the best results possible.
#2 Burn Calories
Another study suggested that by doing a set of about 9 different exercises or about 15 minutes of strength training 3 times a week individuals raised their resting metabolic rate. Meta-What? Metabolic rate is the number of calories you burn while you are just hanging out, for example just watching your favorite Netflix show. This is enough to keep unwanted fat away and keep your body healthy.
#3 How to Sleep Better
By working out, you will sleep on average about 25% better at night. That’s a significant difference for doing a strength-training program for 8 weeks. By working out individuals, were able to fall asleep faster and sleep for longer. This makes a huge difference in your waistline if you have poor sleeping habits it is very hard to shed belly fat. Stanford University did a study that stated if you slept below 7 hours your body would release cortisol (fat storage hormone) and ghrelin the hunger hormone. So it’s very important to get a good nights rest especially if weight loss and creating lean muscle mass are your goals.
#4 How to Stay Youthful
Unfortunately as you age you will continue to lose more and more muscle mass as time goes by. Strength training is a great way to combat this loss of muscle mass as you enter adulthood. If you’re trying to lose weight muscle is your biggest calorie burner in your body, burning 5x more than fat. So by losing your muscle mass you’re essentially taking away your fat burning ability and taking your foot off the accelerator.
Keeping muscle mass on for older men is even more important. Only strength training has been shown to help your increase strength and muscle composition. So you will not get the same benefit from running (however running has other benefits). Keeping lean muscle with ultimately keep you more youthful as time progresses.
#5 How to Change Your Appearance
What do you wear to work? Working out will have a huge effect on how your clothes fit you. Did you know that 1 pound of fat takes up 20% more room than 1 pound of muscle? That’s a lot of room and it adds up fast. I’ve often heard business people tell me that they would be more concerned with putting on mass and not being able to fit into their clothes, however their body fat is taking up much more room at the end of the day. Again 15 minute is not a lot of time to sacrifice for keeping a trim waste line and lean muscle mass.
#6 How to Relieve Stress
Scientists have actually discovered that the fittest people have much lower stress than the average individual. By being fit you will also have lower levels of stress hormones as well. Stress will build up cortisol, and the more of this hormone the harder it is to keep belly fat at bay. So by having less stress it will also convert over into looking better physically.
#7 Ways to be Happy
Strength training has also been shown to help people suffering from anxiety, depression or even attention deficit disorder. The University of Sydney stated that if you lifted weights on a regular basis you were less likely to suffer from depression as well. For the mental boost in happiness, cardio has also been shown effective, for this as well.
#8 Prevent Heart Attack And Stroke
Your most important muscle your heart and regular resistance training strengthens it. Not only does resistance training strengthen your heart but it also improves your entire cardiovascular system. A study found just by doing strength training 3 times a week for 8 weeks you could reduce your blood pressure by 8 points. Both systolic (the top number) and diastolic (the lower number) were reduced. This converts into a 40% reduction in stroke and a 15% reduction in heart attack.
#9 How to Increase Bone Density
If you want to strengthen your bones weight lifting is one of the most effective ways to do so. Men do not lose bones strength as fast as woman however they are not immune to osteoporosis either. You will want to take advantage of this at an early age as to not run into problems later in life. One Study actually found that high-intensity workouts were way more effective for bone density versus low-intensity workouts. Again look at those people on the treadmills, their bodies are not changing nor are their bones.
#10 Improve Flexibility
Muscles shorten over time as well, so it’s important to stretch as much as possible. Using your muscles in a full range of motion with combat this and leave you way more flexible. Working out 3 times a week for about 16 weeks showed huge improvement in range of motion in hips and shoulders. Not only does keeping flexible good for range of motion but it actually can help you breath better as well and has been linked to a better cardiovascular system. I talk a little bit about in the eBook I wrote which is available for purchase on this website here.
#11 Memory Improvement
Research has also suggested that after working out for a year your brainpower is increase by over 13% percent. Weight training also leads to better attention span, long-term memory, and short-term memory. So yes working out makes you smarter, proven by science.
#12 Have More Time
I mean let’s face it, that’s the real reason you’re reading my blog post right? If you’re willing to just commit 15 minutes a day, your much more likely to stick with it for the rest of your life. So what’s a 15 min workout to you?
Everyone starts somewhere you won’t turn into a gladiator overnight. Starting with just 15 minutes a day is a great start and your body get’s amazing benefits from it. Time to workout!
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