Lose That Last 20 Lbs.

It happens to everyone. You have changed your lifestyle. You eat healthy. You exercise regularly. But somehow the last 20 lbs you need to lose is being very stubborn. Where are those “magic diet “pills when you need them? Ok, let’s go check with the liposuction Dr. YIKES!!!!! He said what ? $15,000 ? Did I hear that right? I wonder if my bank has special interest rates for loans on liposuction surgery ?

It’s not uncommon for the rate of weight loss to change as we get closer to our goal weight. In fact, expect it. You may even plateau for a few weeks. Don’t give up here. You will feel discouraged at first but understand it is only temporary. Believe that you can work through this.

As a professional personal trainer I see this scenario daily. Many times just a change in workout routine is all that is needed. The body adjusts to the same daily workout routine and the progress slows down or often stops. That doesn’t mean you have to change everything that has worked for you so far. If you workout 4 days a week then on one day do something totally different and perform it intensely.

Here is a workout that is both efficient and effective. It takes only 20 minutes and can be performed at home with no special equipment. And I know what you are thinking. It is not long enough to get any benefit. Just keep this in mind. INTENSITY. It wouldn’t surprise me that even a highly conditioned athlete might have trouble with 20 minutes in the beginning. Just do it ok?

You will need no special clothing other than your normal workout gear. And wear a good pair of running/cross training shoes. First, measure a straight course that’s 60 yards in length. It could be 30 yards one way and 30 the opposite if needed. (30 yards from your front door and 30 yards back). Second, say goodbye to the rest of your body fat.

As always warm up first for 5-10 minutes. Ready, set, go !!! Sprint the first 60 yards. You heard me right, sprint. At the end of it stop and do 15 full squats. Then, with no resting here, sprint another 60 yards, stop, and then do 15 pushups. Consider this to be one round. Do 5 rounds total. This routine, done here as outlined, will burn 20 calories per minute or a total burn of approx. 400 calories. More importantly, the “after burn" will last for about 4 hours. This is simply the body taking awhile to return to normal and consuming extra calories in doing so. Do this routine 1-2 days a week until you reach desired weight. This workout will build muscle too. Also add more yardage to the sprints as you become lighter and better conditioned. Make 150 yards your limit.

As always check with your Dr. if you are new to exercising and have fun !!!

By: Fred The Fitness Guy

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