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Hack Your Weight Loss Workout – Lose Weight In 15 Minutes a Day

Hack Your Weight Loss Workout – Lose Weight In 15 Minutes a Day

    A weight loss workout doesn’t have to be boring. It shouldn’t require you to workout for hours every day to be effective either. You can actually lose weight and excess body fat in just 15 minutes a day. The keys are to use the right equipment, choose the right exercises, and do your workout the right way. Do these things and you can get in an awesome weight loss workout that can help you lose more fat in 15 minutes than if you were to spend hours on the treadmill.

    Enter The Kettlebell

    Sure it looks pretty basic, like a cannonball with a handle, but I promise you the results using one delivers are better than you’ll get from cardio, free weights or machines. What makes it better is its design. The handle of the kettlebell that’s on top of the round, solid steel weight offsets its center of gravity. This forces your body to use more muscles when you exercise. Using more muscles to perform an exercise means you will work harder and burn more calories.

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    The other thing that makes the kettlebell so effective is that its smooth, rounded handle and compact shape. This makes several calorie-burning exercises that you cannot do with dumbbells or a barbell possible. They include the kettlebell swing, which will help you lose weight and get into shape faster than any other exercise. That’s why it’s the key to the weight loss workout hack in this article.

    Most gyms have kettlebells available for you to use. If you work out at home one can be purchased for about fifty dollars. Make sure you buy a kettlebell that is made from solid steel and that its handle is welded onto the cannonball section. This will ensure it lasts you a lifetime. You can buy them at most sporting good stores or online.

    When you buy your first kettlebell it’s a little tricky to determine which weight is best. A good rule of thumb is that women should buy a weight between 15-25 lbs. The best weight for men to start with is typically between 35-45 lbs.

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    Putting the Weight Loss Workout Hack Together

    Now that you know which piece of fitness equipment you need it’s time to get to the workout. Everything you need from the exercises you’ll do to how many sets and reps is detailed below.

    You’ll do these workouts 3 days a week. You should give yourself a day’s rest between each to ensure your body recovers completely. This will enable you to train hard at every session. A schedule that I prefer is to train every Monday, Wednesday, and Friday. You can rest on the other days of the week or perform a different type of workout.

    You won’t be counting the number of sets you do in this workout in the typical manner of performing a set for a given number of reps, resting, and then doing another set. Instead you’ll do each set one after another with no rest. Don’t even set the weight down. Instead move from each exercise almost as if they are all part of the same movement. In fitness circles this is called a complex.

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    The key benefit of complexes is that they burn more calories than a traditional workout where you rest between every set. This is because you’ll train more intensely. Studies show training this way doesn’t just burn calories during your workout but for as long as 72 hours after your workout is done too. The calorie burning benefits of traditional workouts stop almost as soon as your workout is done.

    Workout 1 (Monday)

    Workout 2 (Wednesday)

    • Kettlebell Shoulder Press
    • Kettlebell Squat
    • Kettlebell Swing

    Workout 3 (Friday)

    • Kettlebell Squat
    • Kettlebell Swing
    • Kettlebell Shoulder Press

    Reps, Sets & Rest Periods

    You’ll start this workout program performing 7 reps of every exercise. Add 1 rep to each exercise per week. By the 4th week you’ll be doing 10 reps per exercise.

    Start by doing 4 complexes at every workout during the first week. Add a complex every week. By the 4th week you will be doing 7 complexes at every workout. Rest as little as possible between complexes. Aim to rest no more than 1 minute. The less fit you are the more you’ll need. If you can’t start with a minutes rest between complexes decrease your rest period every week until you reach the 1 minute mark.

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    Conclusion

    Now you know how to hack your workout to lose fat and get into great shape fast in as little time possible. Give the workout in this article a try for a month and I guarantee you’ll see better results than if you were to do the traditional long, slow cardio workouts using fitness equipment at your gym. You’ll lose belly fat, build some muscle, look better, and have more fun too.

    Remember that diet is important too. By cutting back on carbohydrates or following a Paleo diet you’ll see results even faster.

    (Photo credit: Kettlebell via Shutterstock)

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    Last Updated on June 24, 2019

    15 Easy-to-Make Crockpot Freezer Meals for Busy Nights

    15 Easy-to-Make Crockpot Freezer Meals for Busy Nights

    You work all day, and you come home exhausted and hungry. Naturally, the last thing you want to do is to spend hours in the kitchen cooking dinner. If you love cooking, but your busy schedule doesn’t allow you to cook every night, you can simplify your life by making crockpot freezer meals. These meals will allow you to still eat homemade, healthy, filling dinners without the countless hours and enormous effort spent in the kitchen. You can store the simple ingredients in freezer bags and put them in the crockpot when it is time for dinner, or you can cook over the weekend and stock your freezer with delicious ready meals that will make your life easier. Here are 15 easy-to-make recipes to make delicious dinners for busy nights!

    1. Cheesy Tortellini With Ground Beef

    Cheesy tortellini with ground beef

      This is a perfect crockpot freezer meal that even your kids will love. The best thing of all is that it’s incredibly easy to prepare. All you have to do is crumble some ground beef and combine all the recipe’s ingredients in your crockpot. The other ingredients needed for this super delicious meal include tomatoes, herbs, and onions. Tortellini is one of the most commonly ordered meals when eating out, but this way you will get to eat a homemade, healthier version of the popular dish. Find the recipe here.

      2. Cranberry Pork Roast

      Cranberry pork roast

        Cranberry pork roast is a gluten-free meal that everyone can make, regardless of their culinary skills. The dish requires only these few ingredients: onion, cranberry sauce, bone-in pork shoulder, and honey. To prepare this mouthwatering dish, simply combine all the ingredients together in the crockpot and let them cook. If you don’t like pork or if you prefer not to eat it, you can easily use beef as a substitute without impacting the flavor. Click here to see the recipe.

        3. Greens and Beans

        Greens and beans

          Greens and beans are the ideal dishes if you want a dish that is both delicious and nutrient-dense. Combine vegetable broth with beans, garlic, kale, escalore, and Parmesan, and let cook. The result will be a dish with a soup-like consistency that will fill you up and provide you with a lot of vitamins and minerals.

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          As a bonus, if you or someone else in your family suffer from rheumatoid arthritis or some other common types of arthritis, greens and beans can reduce the inflammation. That’s because kale and other veggies rich in Vitamin K are anti-inflammatory and are known for relieving arthritis. Click here and start cooking!

          4. Chicken Curry

          Chicken curry

            That is yet another gluten-free recipe that you’ll love to make. Chicken curry requires basic ingredients such as tomato paste, coconut milk, honey, onions, and garlic, in addition to chicken and curry of course.The result is a sweet and spicy dish where different flavors are perfectly balanced. Find the recipe here.

            5. Honey Sesame Chicken

            Honey sesame chicken

              Honey sesame chicken is a simple and effortless dish that delivers an amazing taste. To make this wonderful recipe, you have to combine all the ingredients except for the sesame seeds and green onions and let them cook. Use the sesame seeds and green onions for garnish when serving. Click here for the full recipe.

              6. Mushroom Spinach Stroganoff

              Mushroom spinach stroganoff

                In this warm weather, many people opt to eat lighter food that is easy on the stomach. Mushroom spinach stroganoff fits the bill being a vegetable version of a famous comfort food that you and your family will love. The dish requires simple ingredients such as sour cream, onion, garlic, ketchup, vegetables, and mushrooms. This dish is very simple to make, and thanks to your crockpot, you won’t have much work to do. Find the recipe here.

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                7. Stuffed Peppers

                Stuffed peppers

                  If you’re looking for a healthy, simple, and delicious recipe, you’ll love this one! These crockpot stuffed peppers are easy to make, and they require only a few ingredients such as ground turkey or beef, onion, garlic, bell peppers, and pasta sauce. This meal will remind you of grandma’s kitchen. You can find the recipe here.

                  8. Cilantro and Lime Chicken

                  Cilantro and lime chicken

                    Summer is the perfect season to experiment with more exotic flavors, and this meal can help you do just that. To make cilantro and lime chicken, you will need to combine some simple ingredients such as lime, jalapeno peppers, fresh cilantro, and salsa. The result is chicken that is super tender and that you’ll want to make over and over again, so get the recipe here.

                    9. Beef Fajitas

                    Beef fajitas

                      This is an excellent meal for busy weeknights. The best thing about this recipe is that the required ingredients are probably already there in your kitchen. The recipe is also quite simple — combine all the items in a crockpot, cover, and let cook.

                      The result will be beef and peppers that melt in your mouth. You can easily pair this beef fajita with rice and tortillas and get a meal that the entire family will love. You can find the recipe for this delicious beef fajita here.

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                      10. Asian Chicken Lettuce Wraps

                      Asian chicken lettuce wraps

                        Asian chicken lettuce wraps are sweet, slightly salty and very easy to make. All you need to do is add the chicken, red bell pepper, carrots, soy sauce, honey, garlic and the other ingredients to your crockpot and let them cook. You can also replace the chicken with beef or turkey if you like. The presence of different flavors gives this meal a summer flavor you are sure to love. Learn how to make this meal here.

                        11. Hawaiian Chicken

                        Hawaiian chicken

                          This dish enjoys phenomenal exotic tones due to pineapple and lemon flavors. To make this yummy crockpot freezer meal, you need skinless chicken breasts, peppers, ginger and corn starch, in addition to the iconic pineapple and lemon. Learn how to make this perfect summer dinner here.

                          12. Beef and Barley Stew

                          Beef and barley stewd

                            Beef and barley stew is as healthy as it is delicious. Not to mention it’s incredibly easy to make. Besides the beef and barley, you’ll also need carrots, peppers, herbs and beef broth. The result will be a mouthwatering stew that you can serve alone or over white rice. Get the recipe here.

                            13. Meatball Soup

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                            Meatball soup

                              This soup is very delicious, easy to make and quite versatile. You will be able to swap ingredients and experiment to find your perfect combination. To make this meatball soup, you will need to combine meatballs with pasta sauce, chicken broth, carrots, beans, zucchini, and onion. You can view the recipe here.

                              14. Turkey Black Bean Chili

                              Turkey black bean chili

                                Everybody loves chili and for good reason — it’s very delicious, and it’s a perfect combination of different flavors that balance each other out. To make this chili, you’ll need ground turkey, tomato sauce, black beans, paprika, frozen corns, and a few other ingredients. You can get the full recipe here and have this delicious dish ready when you come back from work on those busy nights.

                                15. Ham and Pinto Bean Soup

                                Ham and pinto bean soup

                                  What makes soups special is the fact they’re tasty, healthy and filling at the same time. This soup is no exception. The best quality of this ham and pinto bean soup, however, is its simplicity; it requires only five ingredients: ham, beans, ketchup, salt, and water. Learn how to make this soup here.

                                  Conclusion

                                  With a demanding work week and a busy schedule, it’s normal to have a low energy level by the time you get home. If you don’t feel like standing in the kitchen and cooking dinner due to this, you don’t have to resort to junk food. These freezer crockpot meals offer you the perfect solution for healthy meals that require minimal preparation. You can either combine each recipe’s ingredients in a freezer bag to be thawed and cooked in a few minutes, or you can cook your meal and freeze it to be used later, it’s up to you.

                                  This article showed you 15 easy and simple recipes that you can make using your crockpot. All of these recipes contain anti-inflammatory foods whether it is in the form of vegetable, herbs or spices to improve your overall health and wellbeing.

                                  Featured photo credit: Google via bettycrocker.com

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