If you havent read Part I - do it now. That was where i discussed the 1 set - 2minute workout idea.
I had promised that i show you a very simple move to double your workout time. This concept is extremely helpful for busy executives and other people hardpressed for time.
Here we go.
Do you love music? Well, starting today, if you don't already like it, you should start now. The simple trick is just pick one of your favourite songs - preferably a rock number or any song with an upbeat tempo. Just plug on your Ipod or power up your CD player and blast that song.
Just groove to that song, while you are doing your Workout Set. Keep on continuing for the entire length of the song. If the typical song is between 4 - 5 minutes, you can easily get 3 sets of your workout of 8-10 reps with a minute of rest in between.
All this while you have also enjoyed the favourite number and also worked out.
I know you would be smiling at how simple or stupid this seems. But friends, this is an extremely powerful idea. Try this out the next time and if this doesnt workout that I'm willing to take the brickbats.
But for all those of you, for whom this works, do drop me a line.
Till then! Plug on your IPod and start rocking your workout.
Your Friend in Fitness
Lloyd Pinto
www.MeltThatFat.com
Sunday, August 31, 2008
Thursday, August 28, 2008
No Time to Workout?
If you are anything like me, who hated to workout and was perennially busy working or chilling out with friends or watching a movie or sleeping,you would have time for everything else in the world, except working out.
The mind is a very crazy animal and it will find hundreds of excuses not to work out. This was until i found this one trick which worked really well.
This trick is called the 1 Set - 2 minute workout.
Promise yourself that you will do only 1 set of your favourite exercise for only 2 minutes. Nothing more. Now you can spare 2 minutes, can you?
Do one set of your favourite exercise. In my case it usually was a bicep curl. I used to love the pump in my biceps immediately after a workout. The best fun was to then slip into a tight t-shirt, tuck in your belly and flex your biceps. Wow they looked so good.
Now the best part about this is - Like the Lay's advertisement - "You can't just have one". When you do that 1 set and you see a little pump or just feel excited to get over your inertia, in 8 cases out of 10, you will do more than just 1 set. You must enjoy it though. You must pat yourself on the back and say, "Hey, Well Done Buddy". That felt great. Tomorrow, i'll do a couple of sets.
Try this for a couple of weeks. Every day, just pick a body part, do 1 set for 2 minutes. If you feel great, go ahead..do some more. Feeling better, do 1 more. Before you know it, you would have sneaked in 1 small 10-15 minute workout.
So next time you find yourself saying - I do not have time to exercise. Think about this. Okay i will not do a 45 minute workout. But i can sure do a couple of minutes. Lets do it.
Now my dear friend, these couple of minutes are not going to transform your body. These couple of minutes will not get you a six pack. But do you know what you are really doing here?
I shouldn't be really telling you this. While you think, you are working out your body - what you are actually doing, is working out your mind. This is a mind workout. It strengthens and conditions your will power. You subsconciously break down the herculean task of a 30 to 45 minute workout into a small bite. Slowly and steadily these 2 minute workouts will gradually spill over into 10..15..30 minute workouts. You may feel 45 minutes of time too overwhelming to spare for exercise. But 2 minutes, thats not a whole load of time. I can give that.
So friends. Start working out - 2 minutes a day. Thats good to get going. Just to get your mind muscles, mentally adjusted to the concept of working out. Associate those moments with small triumphs. One way to do this is measure your body part - biceps/Chest/Forearms - immediately before exercise. Do your 2 minute Set. Go back and measure. That 1/4 inch or 1/2 inch spike feels mentally invigorating.
Learn to savour these 2 minutes and gradually you will move on to bigger and better things.
In my next post, I will show you how to triple your mini-workout time from 2 minutes to 6 minutes in one simple smooth killer stroke. When i tell you this one, you will be laughing your head out. It's so very simple.
Till then! Have Fun!
Your Friend in Fitness
Lloyd Pinto
www.MeltThatFat.com
The mind is a very crazy animal and it will find hundreds of excuses not to work out. This was until i found this one trick which worked really well.
This trick is called the 1 Set - 2 minute workout.
Promise yourself that you will do only 1 set of your favourite exercise for only 2 minutes. Nothing more. Now you can spare 2 minutes, can you?
Do one set of your favourite exercise. In my case it usually was a bicep curl. I used to love the pump in my biceps immediately after a workout. The best fun was to then slip into a tight t-shirt, tuck in your belly and flex your biceps. Wow they looked so good.
Now the best part about this is - Like the Lay's advertisement - "You can't just have one". When you do that 1 set and you see a little pump or just feel excited to get over your inertia, in 8 cases out of 10, you will do more than just 1 set. You must enjoy it though. You must pat yourself on the back and say, "Hey, Well Done Buddy". That felt great. Tomorrow, i'll do a couple of sets.
Try this for a couple of weeks. Every day, just pick a body part, do 1 set for 2 minutes. If you feel great, go ahead..do some more. Feeling better, do 1 more. Before you know it, you would have sneaked in 1 small 10-15 minute workout.
So next time you find yourself saying - I do not have time to exercise. Think about this. Okay i will not do a 45 minute workout. But i can sure do a couple of minutes. Lets do it.
Now my dear friend, these couple of minutes are not going to transform your body. These couple of minutes will not get you a six pack. But do you know what you are really doing here?
I shouldn't be really telling you this. While you think, you are working out your body - what you are actually doing, is working out your mind. This is a mind workout. It strengthens and conditions your will power. You subsconciously break down the herculean task of a 30 to 45 minute workout into a small bite. Slowly and steadily these 2 minute workouts will gradually spill over into 10..15..30 minute workouts. You may feel 45 minutes of time too overwhelming to spare for exercise. But 2 minutes, thats not a whole load of time. I can give that.
So friends. Start working out - 2 minutes a day. Thats good to get going. Just to get your mind muscles, mentally adjusted to the concept of working out. Associate those moments with small triumphs. One way to do this is measure your body part - biceps/Chest/Forearms - immediately before exercise. Do your 2 minute Set. Go back and measure. That 1/4 inch or 1/2 inch spike feels mentally invigorating.
Learn to savour these 2 minutes and gradually you will move on to bigger and better things.
In my next post, I will show you how to triple your mini-workout time from 2 minutes to 6 minutes in one simple smooth killer stroke. When i tell you this one, you will be laughing your head out. It's so very simple.
Till then! Have Fun!
Your Friend in Fitness
Lloyd Pinto
www.MeltThatFat.com
How to Melt That Belly Fat Working out at Home!
It was late 2007 when I realised that I had finally let myself go too far on the obesity highway. This was the cumulative effort of zero exercise and compulsive dining at fancy restuarants around the town of Mumbai.
It was when my fiance was going to be at home for 4 months - Jan - April 2008 on her study leave for an exam, I thought that this was perhaps the best time to get back in shape. No eating out. More time to myself. This meant that I could squeeze some more time for the stuff that I had been neglecting for this long. I could easily workout at home.
I delved into the deep universe on Google and started my research on health related stuff. After sifting through several articles and tidbits of information, i finally decided to invest my hard earned money on 1 ebook. Mike Geary's Truth About ABs. I havent looked back since then.
Since my chubby self back in Dec 2007, when I was weighing 85 kgs, I have now pulled back to a decently lean 75Kg -thats a loss of 22 pounds. I lost 9% body fat along the way. I made good use of my new resolution - "Workout at home and lose 5 kgs". I achieved much more than I had imagined without a treadmill or a home gym. Just plain vanilla free weights and home workouts and good nutrition.
All this I did not go to a gym. I did not cook my own meals ( my mom did!!) and juggling a corporate job which took up about 12 hours a day. Add to that a 2-3 hour daily commute.
Thank God, I didnt have to work on weekends. It was here that I had made the most of my workouts. I tried to get atleast 2 workouts during the weekend and as many or should i say as few (1 - 2... mostly just one) workout during the week.
But I noticed that as long as I ate well,which meant not fasting, but in fact increasing the number and improving the quality of my meals, I was able to stay on the fat loss path. Yes,the first few weeks were frustating. Neither weight nor waist were willing to budge. But once I lost those first few pounds, things gradually started falling in place and from then on, I was continuously making progress every week.
As I went through my transformation process, I read up on tons of information and have now decided its payback time. I want to share my experiences with all those who are interested and particularly provide motivation for all those busy executives, that it is possible to lose weight while juggling a high pressure job and family.
All it takes is a bit of commitment and self belief and the will to stick through. I am reminded of a quote from one of the famous poems by Rudyard Kipling - "IF"
" If you can force your heart and nerve and sinew,
to serve their turn long after they are gone,
And so Hold on, when there is nothing in them,
Except the will which says to them, "Hold on".
So Hold on all you folks. Persist and you shall definitely succeed. You don't need fancy equipment. You dont need a gym membership. If have a 4x4 space in your home, that's gonna be fine.
I did it with just a couple of dumbbells, a barbell and a few weights. Thats it.
Your home is more than enough for your work area. If you can stand and swing your arms freely, you have space enough in your home to use a dumbbell. If you have a little width, perhaps a dining table in your room, you should have enough width to use a barbell. Thats it. Your home is the best place.
But of course, I am one of those persons, who likes to workout alone. It saves a whole lot of time. By the time you get ready and go to the gym and get into your gear and start your warm up. I would have already finished my workout at home and headed into the shower.
Home is the best gym and the best place to workout if you are short on time and motivation to travel to the gym.
Your Friend in Fitness,
Lloyd Pinto
www.MeltThatFat.com
It was when my fiance was going to be at home for 4 months - Jan - April 2008 on her study leave for an exam, I thought that this was perhaps the best time to get back in shape. No eating out. More time to myself. This meant that I could squeeze some more time for the stuff that I had been neglecting for this long. I could easily workout at home.
I delved into the deep universe on Google and started my research on health related stuff. After sifting through several articles and tidbits of information, i finally decided to invest my hard earned money on 1 ebook. Mike Geary's Truth About ABs. I havent looked back since then.
Since my chubby self back in Dec 2007, when I was weighing 85 kgs, I have now pulled back to a decently lean 75Kg -thats a loss of 22 pounds. I lost 9% body fat along the way. I made good use of my new resolution - "Workout at home and lose 5 kgs". I achieved much more than I had imagined without a treadmill or a home gym. Just plain vanilla free weights and home workouts and good nutrition.
All this I did not go to a gym. I did not cook my own meals ( my mom did!!) and juggling a corporate job which took up about 12 hours a day. Add to that a 2-3 hour daily commute.
Thank God, I didnt have to work on weekends. It was here that I had made the most of my workouts. I tried to get atleast 2 workouts during the weekend and as many or should i say as few (1 - 2... mostly just one) workout during the week.
But I noticed that as long as I ate well,which meant not fasting, but in fact increasing the number and improving the quality of my meals, I was able to stay on the fat loss path. Yes,the first few weeks were frustating. Neither weight nor waist were willing to budge. But once I lost those first few pounds, things gradually started falling in place and from then on, I was continuously making progress every week.
As I went through my transformation process, I read up on tons of information and have now decided its payback time. I want to share my experiences with all those who are interested and particularly provide motivation for all those busy executives, that it is possible to lose weight while juggling a high pressure job and family.
All it takes is a bit of commitment and self belief and the will to stick through. I am reminded of a quote from one of the famous poems by Rudyard Kipling - "IF"
" If you can force your heart and nerve and sinew,
to serve their turn long after they are gone,
And so Hold on, when there is nothing in them,
Except the will which says to them, "Hold on".
So Hold on all you folks. Persist and you shall definitely succeed. You don't need fancy equipment. You dont need a gym membership. If have a 4x4 space in your home, that's gonna be fine.
I did it with just a couple of dumbbells, a barbell and a few weights. Thats it.
Your home is more than enough for your work area. If you can stand and swing your arms freely, you have space enough in your home to use a dumbbell. If you have a little width, perhaps a dining table in your room, you should have enough width to use a barbell. Thats it. Your home is the best place.
But of course, I am one of those persons, who likes to workout alone. It saves a whole lot of time. By the time you get ready and go to the gym and get into your gear and start your warm up. I would have already finished my workout at home and headed into the shower.
Home is the best gym and the best place to workout if you are short on time and motivation to travel to the gym.
Your Friend in Fitness,
Lloyd Pinto
www.MeltThatFat.com
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