How?
Short Burst Resistance Training
I know it can take a huge leap of faith to actually cut your workout plan back to just 15 minutes. But if you are looking for different results – you must be willing to DO something different.
The most important workout tip I can give you is…..
More is not better
Choosing a more effective workout plan is.
You may be seeing first hand that working out for hours a week or even hours a day is not getting you results. This simply means it is time to reassess what you have been spending your time doing.
** Reassess Your Resistance Training Routine
Resistance Training – also known as Strength Training – must be the priority of your fat burn workouts.
Reorganize your workout time to focus on an intense and challenging resistance training workout that is completed in about 15-20 minutes.
No wasted time going from working one small muscle group at a time. No dinky workout by using light weights and high reps.
A short 15 minute workout that focuses on a total body approach is what allows you to target all the major muscles in the body for maximum metabolism boosting effects and with INTENSITY so your body is Forced to Change and you get results quickly.
Resistance training is the most effective way to reshape your body and the ONLY way to increase lean muscle.
If you Want Fat Loss Results You Must Improve Your Muscle
To get the most out of your resistance training workouts, be sure to include full body workouts – targeting your upper body, lower body and core in each and every workout. You only need to dedicate to three total body, resistance training routines a week.
Get the most out of your resistance Training workouts by keeping the intensity high, meaning that you want your muscles to be challenged with 3 sets of 8 – 12 repetitions. This can be easily accomplished with short burst resistance training.
Resistance training can come in the form of body weight moves or using a variety of equipment such as bands, balls and dumbbells.
You also want to be sure when you include resistance training, to allow a days of rest in between each workout for recovery.
Your lean muscle improves at REST not during the workouts.
Your body must have a chance to repair itself in order to respond in a positive way – to increase lean muscle, increase strength, boost metabolism, shed more fat. By choosing to skip this break – you choose to prevent your body from burning more fat – or worse – you risk burn out and even injury.
Keep your workouts short and the fat burning results high by doing the right amount of Cardio. Oh yes….and How Much Cardio Are You Doing?
Did you know…cardio is the main culprit to stalled fat loss results? Check back tomorrow for why and how you can change up your cardio.
Is Resistance Training the Priority of YOUR Workout Routine?
Are You Ready to Get Your Body Back & Give 15 Minute Workouts A Try?
Here’s How VIDEO with My Top 3 Post Baby Fat Loss Secrets>>
FitYummyMummy.com
My Personal Story on Video ~ How to lose the Post Baby Fat and Get A Flat Tummy
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hi Holly,
just wanted to tell you that I am just that person you describe – the cardio queen. Actually, more the running queen. I am bored with it all – boring cardio, long runs and really no results for all that work. I officially started high intensity training starting yesterday – cardio and weights. both completed within 40 minutes!!
today, I did yoga. I am still quite attached to running so I only ran for 25 minutes – low intensity. Eventually, I might give up that run but I admit it is hard after running so long for so many years.
anyhow, thanks for the inspiration : )
Hi Holly: I have been following your plan since last August and my body has completely changed. I have also spent since last October trying to convince all of my “cardio queen/king” friends that’s not the way – however trying to convince people that 15 mins 3 times per week works, is crazy – they just don’t want to believe it!! I will keep trying and will forward this article to them to hopefully inspire them to change!!! Thanks again Holly for changing the way I do and feel about my workouts! You’re the best!
Wow! I have been wanting to incorporate more consistent resistance workouts into my training plan, but found it challenging to do so until I found your 15 minute workouts through Club FYM. I have only been using your Resistance Workouts for about 6 weeks, but already feel stronger. I ran my second half marathon this weekend & shaved 10 minutes off my time on a tougher course! The resistance workouts were great cross-training and the intervals helped train my body and mind to push hard when I was tired. I had the strength and stamina to charge up hills during the race when many others were slowing down. I finished in 2:00:16, much faster than I thought I would since I ended up substituting Club FYM-style workouts for many of the shorter runs on my training plan since they fit better into my lifestyle. I am convinced short bursts are incredibly effective! Moving forward, long cardio sessions are going to be fewer and farther between unless I’m training for a major event! Thanks Holly!
I agree with Holly..I use to think that long cardio would help to burn fat and If I do more, I will lose more fat..Well did not happen. Since I have been following FYM style, I ended up loosing more fat than I could ever have imagined..I love it and thank you Holly.
While I’m still ‘struggling’ to get used to the “less is more” idea – I used to be so hooked on my 45 to 90 minute sessions five or six times a week – I’m following the FYM workouts religiously now and love the fact that I’m done in less time, while my heart rate is still way up and I’m sweating buckets!
I still throw in one of my ‘old’ workouts every now and again, and although I haven’t been doing the FYM workouts for very long, I think I’m seeing results already. Awesome stuff! It’s a pity that so many women (still) don’t understand that endless cardio will get them nowhere – one of my colleagues told me just yesterday that she gave up gym because it was ‘boring’, so now she goes walking with a friend. While it’s great that she’s remaining active, I think, it would be even better if she could squeeze in a few weight sessions every now again, particularly at 56. Anyway, I’m just glad I stumbled upon this secret at a relatively young age – thanks for all your hard work and advice, Holly! You’re a true inspiration to us all.
I do high intensity resistance work … about 45 min sessions. I do supersets – specifically the peripheral heart action method and find it great. I change my workouts regularly using bodyweight sometimes, I have to say though I find weights give me the best results. However, I have a neck problem (old whiplast injury) which affects my shoulders so I find that I have to be very careful with this area and so I use lighter weigh and higher reps here. Cardio wise I do intervals – walking and stationary cycling only 20 – 30 min sessions.
I’ve just read my reply … I’m actually going to try to reduce my resistance workout time to 20mins
Hi Holly,
I just had to respond to this one. I don’t have children. But my “baby” is my business that I’m building while still working in Corporate America. I met you at the BOSS live event last year and I had no idea at that time what impact you would have on my life. I’m a health coach and specialize in helping my clients overcome emotional eating, but as my business grew while still juggling my CA job, I lost all desire to exercise because I was living in overwhelm much of the time. When I learned about interval training and your whole “get your body back” program of 90 minutes a week, I was skeptical but because you’re such a shining example of health and fitness I decided to give it a try. Well, if I see you at this year’s live event, I’ll probably start crying as I hug your neck!!! Intervals, resistance training, kettleball, and the whole 90 minutes a week thing WORKS!!! I’ve taken my health and my fitness to a whole new level. I’ve stayed motivated and committed because I can always find 15 minutes. My strength has improved tremendously, my body is changing to a much more toned and fit energetic machine and it’s all due to you and your products and services.
I recommend your site to my clients unashamedly because I know if they will “meet” you, they can take their own health to the next level. What you offer grows ones self-confidence, and therefore I can help my clients say no to emotional eating because they think of themselves the way they should think instead of tearing themselves down all the time.
I could go on and on, but I had to write because if there is anyone reading this who doesn’t believe 15 minutes can make a difference, I’m hear to tell you it DOES! And no! Holly didn’t pay me to write this! lol…
Hugs,
Ginny Edwards
Certified Christian Life and Health Coach
Hi Holly,
Boy are you amazing! Thanks once again for this very useful tip and an eye opener for me. Since I have always thougt long hours of jogging will make me lose more fat, I am so glad you have made me realize cardio can actually hinder my results.
Love your page and all the info you upload!
Thanks all the way from South America!
Jannan.
Well I did it … I did my first 25 min resistance training session I did the following supersets back to back only 2 sets but I will do 3 the next time:
Deadlift (30kg barbell) – 10 reps
Stability Ball Rollaway – 12 reps
Ball Squat – 12 reps 12 count static hold
Full Press Up – 10 reps
Body Weight Row (using bench) – 8 reps very tough
Spiderman Climb – 8 each side
It felt great and I sweated. I’m gonna apply this principle to all my workouts from now on
I’m gonna aim to reduce the time to 15 mins by making the transition between exercises smoother. I would like to read about an efficient warm up and stretch ? What do others do ?
Thanks Holly! Sometimes I forget about the rest part…
. Glad to be reminded of how that’s an important piece of getting me closer to my goals.