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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 August 12, 2019

    12 Best Foods That Improve Memory and Brain Health

    12 Best Foods That Improve Memory and Brain Health

    Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

    But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

    I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

    Here are 12 best brain foods that improve memory and brain power:

    1. Nuts

    The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

    Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

    Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

    Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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    2. Blueberries

    Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

    When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

    3. Tomatoes

    Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

    4. Broccoli

    While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

    Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

    Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

    5. Foods Rich in Essential Fatty Acids

    Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

    The body does not naturally produce essential fatty acids so we must get them in our diet.

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    Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

    6. Soy

    Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

    Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

    Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

    7. Dark Chocolate

    When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

    Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

    8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

    Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

    B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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    Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

    Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

    To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

    9. Foods Rich in Zinc

    Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

    Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

    Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

    10. Gingko Biloba

    This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

    It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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    However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

    11. Green and Black Tea

    Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

    Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

    Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

    12. Sage and Rosemary

    Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

    Try to enjoy these savory herbs in your favorite dishes.

    When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

    More About Boosting Brain Power

    Featured photo credit: Pexels via pexels.com

    Reference

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