Simple 5 Step Plan
(5 Things you ABSOLUTELY MUST DO if you want to lose weight)
By Rob Bowman – Specialist in Home Exercise Fat Loss
Congratulations! You are one of the many people that would like to make changes about their weight and/or appearance. But you are one of the few who has actually taken action to do something about it.
In the following article ‘Cheat’s Guide to Burning Fat From Home,’ you will discover the easiest, fastest and most effective ways to burn fat. You will be amazed by the little time and effort the following steps will actually take to implement. And because they are so easy you will be able not only to lose the weight but keep it off for the long haul as well!
And I’m sure you have guessed by the title, everything (including all the exercise) can be done from the comfort of your own home. So you do not have to go to a gym, buy and equipment, run down the street or any of that stuff we all hate doing! Make no mistake the strategies I am about to reveal go against many conventional exercise recommendations. But I guarantee if you can implement them effectively you will be amazed by how simple losing weight actually is.
Just before I start I just want to briefly tell you who I am, and how I have come to make the controversial exercise conclusions you are about to read. Otherwise I could be just some guys banding around theories, couldn’t I. And I wouldn’t blame you if you were worried about that because there are a lot of those guys around.
My name is Rob Bowman and I am a Personal Trainer accredited by REPS (fitness governing body) to Level 3 (the highest currently available in the industry). I have trained and helped hundreds of people get fit and lose weight from home over the last 5 years. I have tried many different methods and approaches in my search to find the optimum fat burning strategies, and have finally perfected my approach.
I struggled with my weight for years all through my teens and early twenties. Follow this link and scroll down to see shocking photos of me during my fat days – CLICK HERE FOR MY FAT PICS! After years of failing to lose weight and keep it off I found the formula to succeed myself. Since then I have made it my mission to help as many people as possible do the same.
So let me assure you what you are about to read are not theories. Everything I say or advise is based upon real-life success stories. Time and time again I have successfully implemented them with real people like you trying to lose weight.
Following these strategies will ensure you lose weight and keep it off. But best of all, they are SO SIMPLE AND EASY. They will barely affect your lifestyle meaning doing them will not become a chore and you will be able to sustain them.
So here they are!
1/ Stop worrying about not having enough time to exercise.
Without doubt one of the most common reasons I hear for not exercising is ‘lack of time.’ And I totally understand where people are coming from. With work, children or whatever else you have occupying your time, you simply can’t see a time where exercise ca fit into it all.
Did you know the average gym uses takes 2 hours to complete the whole process?
This includes the time spent in the gym, the changing before and showering after, and the traveling time to and from the gym. This is a ridiculous amount of time, but it is reality.
This leads me into the first ‘Cheat’s Step’ – Its doesn’t matter if you don’t have much time to workout – you don’t need to. You can get a fantastic fat burning, metabolism stimulating workout in just 5 minutes a day.
If you work hard, do the right exercises and get your heart rate high enough you will stimulate your metabolism and your body’s fat burning hormones in this 5 minute period.
By doing the right workout, you will be burning fat between workouts as well as during them. That’s right, you could be burning fat by sitting around on your couch the next day!
Yes, it will be harder work for the 5 minutes you are doing it. But seriously, what would you rather 5 minutes hard work, or a 2 hour time slot out or your day?
As far as I am concerned it’s a totally no-brainer.
2/ Stop Trying to Spot Reduce Body Fat
Focusing all your attention on a particular body part – for example doing endless sit-up to try and flatten your abs – simply won’t work.
Unfortunately it is IMPOSSIBLE to spot-reduce body fat. I know it sucks, but that’s just the way it is. The body burns fat as a unit, so each exercise you do will have an overall fat burning effect on the entire body rather than just the area that you are working.
This is why you must do upper body exercises even if you don’t want to burn fat from this part of your body. Indeed if you don’t perform balanced workouts that reach every part of your body, this overall fat burning process will not work as well.
Unfortunately however, we all have specific problem area/areas where the fat doesn’t shift as fast as other areas. Again, this is just the way our body works, but rest assured if you keep going with the right exercises and workouts you will get the results you want on these problem areas too – it just may take a little longer.
But please remember that simply putting more time, effort and focus into a particular body part will not make the difference.
3/ Stop the Isolation Training
This point follows on from the last one. Not only must you make sure that you don’t focus excessive attention on a particular area, you must make sure your workouts do not contain any isolation exercises. This means exercises where you are only working 1 muscle group at a time.
A couple of prime example of this, would be biceps curls from men, and the abductor/adductor machines in the gym for women. But believe me there are many, many more examples that people are doing all the time and getting no benefit from.
Both of the above exercises work an extremely limited area of the body. There are many other exercises that will work these areas, but a lot of other areas at the same time. Doing this vastly increases the efficiency of your workout and its overall fat burning effect.
So you must work as many muscles as possible in each exercise in order to blast fat away from the entire body and those problem areas. By doing complex, total body exercises you will burn x10/20 or more extra calories during your workout than with isolation training. You will also drastically increase the overall fat burning effect of the workout we discussed earlier.
4/ Make Exercise regular not long.
We have already noted that you do not have to exercise for long periods of time to get results. But what you do need to do is make your workouts REGULAR.
You will get much better results from doing a 5 minute workout six days a week, than you would doing two 1 hour workouts a week.
I know it may be hard to believe because we have been taught that the longer you exercise for the better. But it doesn’t matter how long you do something for if its ineffective. So if you are going to be a successful with you weight loss it is essential that you get out of this ‘long workout mindset.’
REGULARITY is the key. When people ask me how often I work out and I say every day, their initial reaction is to pull a funny face and tell me how they could never do that.
But when I explain to them that whilst I exercise every day, I only do it for 5 minutes each day their expression quickly changes.
So how can these ridiculously short workouts work for you?
It all has to do with the effect the workouts have on your metabolism and fat burning hormones, i.e. the fat you burn between workouts.
By doing your workout (that follows the other guidelines outlined in this article) you will put your body in position to be burning fat 24-48 hours after you finish it.
The great thing I have discovered is that this post-workout fat burning is totally unaffected by the length of your workout. I.e. whilst there are other benefits you could gain from doing a longer workout, there is no need to in terms of the workout’s effect on your metabolism.
So just imagine what would happen if you put aside just 5 minutes to work-out out every day. You would turn your body into a 24/7 fat burning machine! Seriously you body’s metabolism will be constantly getting re-booted causing non-stop fat burning!
5/ Stop the monotony of your workouts
Have you ever started losing weight only for it to stop and you can’t understand why? Perhaps you really made an effort to commit to exercise but after a couple of months or so the weight stopped coming off?
I know how you feel because I have been through the exact same process myself. When you feel you are doing all you can but the weight isn’t coming off you totally lose motivation, put the weight on and end up back at square 1.
Why does this happen?
Your body adjusts and gets used to whatever strain you put in under. In order to make changes and lose weight, it is essential that you SHOCK your body. So if you keep doing the same workout, your body will get used to it you will stop getting results.
I know that sounds simplistic but that’s the way it works. It’s absolutely essential that you mix up and add VARIETY to your workouts. This doesn’t necessarily mean you have to do totally different types of exercise, i.e. you don’t have to change from swimming to running to cycling to keep getting results.
There are hundreds are hundreds of different exercises with hundreds of variations you can do that all work the body in slightly different ways that will keep your workouts new and your keep your body guessing.
This is what you need to do, and you need tomake the changes every 4-6 weeks.
So make sure your workouts never get ‘samey’ or comfortable. It is so easy to stick with the formula/workout routine that achieves results initially but you must resist this temptation. VARIETY = CONTINUED WEIGHT LOSS.
So there is your Cheat’s Guide to Fat Burning from Home. I’m sure you have realized that the 5 points are interlinked.
That’s not to say implementing just 1 of them wouldn’t make a massive difference to your fat loss results, but by implementing them all as a unit you will be achieve truly astounding fat loss results.
At the start of the article I stated how easy and effortless the steps would be to implement. Hopefully now that you have read them for yourself you agree! But it’s really important you do not fall into the trap 63% of people that read this article fall into – THEY DON’T ACTUALLY DO ANYTHING WITH THE INFORMATION!
It would be so easy for you to say to yourself that this all sounds good and you will definitely start doing it ‘when the time is right for you.’ Please don’t be one of those people.
If you do that, the chances are you will ever take action on it. There will always be other stuff that happens in life and can potentially stop you exercising. If you wait for some ‘perfect time’ to start it will never happen.
The only perfect time to start is today, in fact right now! So don’t delay, and put these plans into action STRAIGHT AWAY!
If you are looking for a simple, easy and higly effective way of helping you do this, please click here to find out how.
Best of luck to you, but if you follow these steps you won’t need it.