So, you’re really busy, huh? Time is tight and you have too many obligations; kids homework and after school activities, job commitments, keeping the home running smoothly, and somewhere in there trying to connect on some level with your partner, it isn’t easy and it can sometimes be overwhelming. It’s no wonder that taking care of yourself physically and mentally is so often the last priority; it’s not that you don’t want too; it’s just a matter of finding the time and being in the right headspace. Its ok, I understand.

With so much going on it’s hard to put your own needs first as losing weight may seem impossible, not to mention seem quite unimportant, compared to your child’s efforts at school or that emergency report that has to be written and on the boss’s desk by nine o’clock the following morning. But what if I told you it is possible, very possible; to lose weight fast and effectively, and get this, in only four minutes a day! Do I sound like an infomercial? No matter, it is possible and you can do it.

Believe it or not there is a workout routine that will not only help you lose weight fast, but will also only take up four minutes of your time daily. It’s challenging, as you might expect, but it completely eliminates the excuse of a lack of time. The biggest problem now is that there just aren’t any more excuses.

The Best Weight Loss Program You’ve Never Heard Of

Japan, the Land of the Rising Sun, has given us many wonderful and useful things; sushi, the Walkman, Karate, and into this short list I would also tentatively place the Tabata protocol. “Discovered” by Dr. Izumi Tabata during his time working with physically active male students in Japan, what’s now known as the “Tabata Protocol” was a training method that incorporated short bursts of all-out activity with short rest periods cycled for just four minutes. During the famous study he and his colleagues found that seven to eight sets of all out exercise (170% of V02max – also known as maximal oxygen uptake, which is the body’s ability to transport oxygen during exercise, reflecting the physical fitness of the person) for 20 seconds, followed by 10 seconds of rest, allowed the athletes to increase their anaerobic capacity by 28%!

So, what does that mean to you? It means that by exercising all out for 20 seconds, and then resting for 10 seconds, and repeating this cycle eight times, that your body will become a fat burning machine. The schedule looks like this.

Warm-Up

20 seconds – all out exercise

10 seconds – rest

20 seconds – all out exercise

10 seconds – rest

20 seconds – all out exercise

10 seconds – rest

20 seconds – all out exercise

10 seconds – rest

20 seconds – all out exercise

10 seconds – rest

20 seconds – all out exercise

10 seconds – rest

20 seconds – all out exercise

10 seconds – rest

20 seconds – all out exercise

10 seconds – rest

Cool Down

It’s that simple, but don’t be fooled. There is a very good chance that you’ve never done anything even half as hard when it comes to weight loss, but the effort is worth it. Now that you have the workout routine laid out the question becomes what kind of exercise should you do?

Exercises

In the original study participating individuals were on stationary bikes, but there is any number of exercises you could perform. Starting out I would strongly suggest only using your bodyweight with no other resistance and keep the exercises relatively simple. As you become more “comfortable” with this type of training and your body adapts you can go ahead and use some form of resistance as well. See below for a couple of lists outlining some bodyweight and resistance exercises (demonstrations can all be found at Youtube.com):

Bodyweight

Rope Jumping

Sprinting

Box Jumps

Push-Ups

Crunches

Pull-Ups

Hindu Squats

Resistance

Any of the exercises listed above while wearing a weighted vest

Medicine Ball Slams

Kettlebell Swings

Elastic Band Rows

I would also suggest keeping the type of exercise relatively simple. You’ll discover quite quickly that by the time you reach the fourth or fifth round of exercise you’ll be breathing hard, and the last thing you’ll want to do is focus on completing a complicated movement pattern. This isn’t Zumba class. Simple is definitely best as your coordination will be strongly affected from the accumulated fatigue. In the end you’ll find that finishing becomes a matter of sheer will and determination, rather than physical output.

Workout Routine Variations

Depending on the amount of time you have, your motivation, your energy levels and your goals, you may want to try performing multiple Tabata’s in one workout. Even by combining a few different exercises you could finish an entire belly fat burning workout in about 20 minutes. Two exercises back to back would look like this:

Warm-Up – 5 Minutes (Light rope jumping, light jogging on the spot)

20 seconds – Box jumps

10 seconds – rest

20 seconds – Box jumps

10 seconds – rest

20 seconds – Box jumps

10 seconds – rest

20 seconds – Box jumps

10 seconds – rest

20 seconds – Box jumps

10 seconds – rest

20 seconds – Box jumps

10 seconds – rest

20 seconds – Box jumps

10 seconds – rest

20 seconds – Box jumps

10 seconds – rest

Rest – 2 Minutes (or just enough to move to the following exercise)

20 seconds – Pull-Ups

10 seconds – rest

20 seconds – Pull-Ups

10 seconds – rest

20 seconds – Pull-Ups

10 seconds – rest

20 seconds – Pull-Ups

10 seconds – rest

20 seconds – Pull-Ups

10 seconds – rest

20 seconds – Pull-Ups

10 seconds – rest

20 seconds – Pull-Ups

10 seconds – rest

20 seconds – Pull-Ups

10 seconds – rest

Cool Down – 5 Minutes (Walking, stretching)

Conceivably you could add as many exercises as you like but I’d venture that any more than four in one workout might be asking for burnout. I’d also aim for three to four workouts per week, maybe Monday, Wednesday, Friday, plus an occasional Saturday if you’re up to it.

In creating your weight loss workout programs one of the keys is to design something that you’ll have the ability to finish. Success breeds success, so don’t bog yourself down right away if you think you won’t be able to finish. It might actually take several months before the idea of even throwing in a second exercise becomes a reality for you. That’s fine as long as you’re finishing each exercise you add.

Here’s one last practical consideration regarding the set-up of your exercises. Make sure to do it beforehand and not during. The last thing you want to be doing is trying to find equipment or move gear around after just completing a gut-buster of a set. If you have everything ready to go then all you have to worry about is completing each set successfully.

So now you know the secret to losing weight fast. Before starting any exercise program though it’s good to check with your doctor just to make sure you’ll be physically able to perform without ay health risks, and this particular program is no different. It doesn’t come easy, but if you’re dedicated and consistent in your training the weight will melt off. Good luck!

So, you’ve finally decided to take the plunge and commit to some healthy living and weight loss. You’ve scoped out your local fitness supply diet and weight losswarehouse and decided on a couple of kettlebells, a chin-up bar, and a stability ball to start your home gym. It’s an exciting time as you’ve been thinking about this for a while now and things are finally coming together. You’ve been reading some great articles on workout routines, and weight loss at —————–.com and you’ve mapped out a workable schedule for yourself, so you’re feeling pretty confident about the direction you’re headed and your overall workout plan. You’re pumped to try the kettlebell to help you lose some of that unwanted belly fat and you’ve decided your spare bedroom is going to play host to the action. Even with all this done though, you’re smart enough to realize that you’ve yet to tackle the most critical element of this endeavour; food.

Now that all the preliminary work is done comes the real challenge of deciding which foods will be your best bet for losing weight and building muscle. It’s the challenge of walking around your local grocery store trying to figure out which foods are going to help you achieve your goals and which foods will actually really hurt your progress. It’s also, and maybe more importantly, the challenge of redefining your lifestyle.

When it comes food change is tough, but it’s an opportunity to try new things and the physical changes you will see and feel simply due to a change in diet will astonish you.

We’re about to take a look at 10 superfoods that will help you along your way, your allies in the war against stubborn body fat. Foods that are not only good for you, but foods that will actually speed up the process and help you lose weight fast. They are your trump card, learn to enjoy them and incorporate them into your daily life. You won’t be sorry.

Water

If there’s one “food” that we all have easy access to its water. Once you learn that your body is made up primarily of water it shouldn’t surprise you how important it is for health promotion, including fat loss and metabolism. There are a number of reasons why water is on this list;

  1. Water controls appetite and by drinking a lot you don’t eliminate hunger, but you do moderate it.
  2. Water keeps muscles hydrated. When muscles are hydrated they work at peak efficiency during your training, there stimulating muscle growth. More muscle means more metabolically active tissue that will burn more fat.
  3. The more water you drink the more you have to urinate. By clearing your kidneys often you help clear the body of waste products, by allowing your organs to work efficiently fat can be burned more easily. If nothing else, all those trips to the bathroom will burn some calories as well.
  4. Drinking a lot of water aids in thermogenesis, the body’s way of upping heat production in the body and therefore burning more calories, even at rest.

Therefore, do yourself a favour and drink a couple of litres per day. Your waistline will thank you.

Green Tea

Not only does green tea have a reputation as a cancer fighter, but it’s also known as a super fat-burner as well. Green tea contains catechins, the key to their fat-burning properties. Without going into the science they basically stifle an enzyme that inhibits fat burning, while at the same time elevating fat-burning hormone levels. A match made in heaven when it comes to losing weight fast.

Fatty Fish

You’ve no doubt heard about Omega 3 fatty acids. They’re the fats found in cold water fish such as salmon, sardines and mackerel. The weight loss mechanism in Omega 3 fatty acids isn’t exactly clear. It’s been postulated that they decrease insulin levels leading to lower calorie consumption and less fat storage, increase thermogenesis, meaning more calories are burned even while resting and they allow fat burning to continue even after a high-carbohydrate meal. Bottom line is eat your fish, and if you come from the Midwest, pop a few Omega 3 capsules everyday. Fish generally doesn’t taste great after a 2000 mile journey.

Avocados

If you haven’t learned to love avocados already, please start. Avocados are full of monounsaturated fats that can aid in appetite suppression and even play a role in lowering cholesterol. If you’re not a big fan of eating avocados in their “raw” form try mixing them up with some lemon juice, onions and tomatoes to make guacamole, eaten with some raw veggies it’s one of the best snack foods out there.

Olive Oil

You’ve no doubt heard already about olive oil’s ability to act as “heart protector” by lowering bad cholesterol, as well as having antioxidant and anti-inflammatory properties. For those looking to lose weight olive oil is another tool in the toolbox as it’s been found to create heat through various chemical reactions in the body, therefore, increasing fat metabolism. The bottom line is start substituting olive oil for any other oil you’re using and your waistline will thank you.

Oatmeal

Unlike commercial breakfast cereals that are usually filled with sugar, coloring and chemicals, oatmeal has none of these additives. It’s waist slimming benefits come from the fact that it’s high in both protein and fibre which act in tandem to keep blood sugar levels stable, therefore, avoiding fat storage. With high levels of protein and fibre, oatmeal also acts as a great appetite suppressant as it’s digested much more slowly that a commercial breakfast cereal would be leaving you feeling fuller longer.

Blueberries

Besides the fact that blueberries are delicious they are an absolute superfood when it comes to weight loss and health. Studies have shown that blueberries can have a positive affect on insulin resistance, hypertension (high blood pressure), and lower low density lipoproteins (“bad” cholesterol), not to mention being an antioxidant powerhouse. There is also new research suggestion that blueberries actually fight the formation of fat cells in the abdominal region, meaning they may be the perfect food in the war against losing belly fat.

Almonds

Not only do almonds prove to be a great tasting snack, they also have a whole host of benefits that can increase fat loss. The laundry list of benefits includes; lowering low density lipoproteins (“bad” cholesterol), fighting diabetes, reducing the risk of cardiovascular disease, cancer and even obesity. But when it comes to weight loss, almonds are a champion. This seems to be the case simply because of the nutrient density of these nuts. They provide a longer feeling of satiety after being consumed; the skins are full of fiber which slows digestion, and basically the fact that a body that is well fed will not crave any more food. It’s time to put to bed the idea that eating fats (such as the fat in nuts) will make you fat.

Eggs

First off, please forget anything you’ve ever heard about eggs raising cholesterol levels and being harmful to your health, there is no real scientific evidence to back this claim up. Eggs role in weight loss stems from a couple of areas. Number one is that eating eggs for breakfast will help you feel full longer (proteins and fats are digested more slowly than carbohydrates like cereals), which means you feel full longer and will snack less. Number two is amino acids (the “building blocks” of protein) and specifically leucine. Leucine has been known to help preserve lean tissue in calorie restricted environments and also help stabilize blood sugar levels. Finally, since eggs are filled with protein they promote muscle growth, and since muscle is metabolically active it promotes fat loss even while you’re at rest. It doesn’t get much better than that.

Low Fat Milk

The magic behind low fat milk is its high protein content (nine grams per cup). This is important because protein helps suppress hormones that promote hunger. Additionally, the proteins in low fat milk help in the repair of damaged muscle tissue after intense workouts, leading to muscle growth and the creation of more metabolically active tissue in the body. Low fat milk is also full of vitamins and minerals. These all promote fat loss by helping boost metabolism, raising your base metabolic rate and therefore becoming a more efficient, fat burning machine.

It’s a no brainer. These 10 foods should play an important part in your diet if losing weight is your goal. Not only will you benefit from their various fat fighting properties, but you will also benefit from their overall health boosting properties as well. Incorporate them all as a part of your diet, find some great recipes at http://www.muscleandstrength.com/recipes and watch the pounds just melt away.

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