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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 January 21, 2020

    The Best Way to Create a Vision for the Life You Want

    The Best Way to Create a Vision for the Life You Want

    Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

    your vision of where or who you want to be is the greatest asset you have

      Why You Need a Vision

      Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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      How to Create Your Life Vision

      Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

      What Do You Want?

      The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

      It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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      Some tips to guide you:

      • Remember to ask why you want certain things
      • Think about what you want, not on what you don’t want.
      • Give yourself permission to dream.
      • Be creative. Consider ideas that you never thought possible.
      • Focus on your wishes, not what others expect of you.

      Some questions to start your exploration:

      • What really matters to you in life? Not what should matter, what does matter.
      • What would you like to have more of in your life?
      • Set aside money for a moment; what do you want in your career?
      • What are your secret passions and dreams?
      • What would bring more joy and happiness into your life?
      • What do you want your relationships to be like?
      • What qualities would you like to develop?
      • What are your values? What issues do you care about?
      • What are your talents? What’s special about you?
      • What would you most like to accomplish?
      • What would legacy would you like to leave behind?

      It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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      What Would Your Best Life Look Like?

      Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

      A few prompts to get you started:

      • What will you have accomplished already?
      • How will you feel about yourself?
      • What kind of people are in your life? How do you feel about them?
      • What does your ideal day look like?
      • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
      • What would you be doing?
      • Are you with another person, a group of people, or are you by yourself?
      • How are you dressed?
      • What’s your state of mind? Happy or sad? Contented or frustrated?
      • What does your physical body look like? How do you feel about that?
      • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

      It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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      Plan Backwards

      It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

      • What’s the last thing that would’ve had to happen to achieve your best life?
      • What’s the most important choice you would’ve had to make?
      • What would you have needed to learn along the way?
      • What important actions would you have had to take?
      • What beliefs would you have needed to change?
      • What habits or behaviors would you have had to cultivate?
      • What type of support would you have had to enlist?
      • How long will it have taken you to realize your best life?
      • What steps or milestones would you have needed to reach along the way?

      Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

      It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

      Featured photo credit: Matt Noble via unsplash.com

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