The Best Workouts

When I was a personal trainer the most popular question I constantly got was what are the best workouts for me. Well, quite frankly, it's the ones that suck. Unfortunately for us, our bodies do not want to change. It is only after intense exercise that our body has to respond and adapt, thus change it's appearance. Here are the two most powerful workouts that are the most effective that all can be done under 10 min. Don't let the time fool you, they are brutal.

Exercise #1 - Complexes

Complexes can either be done with dumbbells or a barbell, and consist of motions that flow together that are done continuously. For example, a common dumbbell complex may consists of a dead lift, row, overhead press and finally, a squat. Start off by doing 6 reps of each before moving to the next exercise. Remember all exercises are to be done non-stop and before you set the dumbbells down. After you catch your breath, or are done puking, repeat 2 more times. Try to keep your rest periods low for more punishment. For more complexes and to learn more check out the man who created them, Javorek.

Exercise # 2 - Tabata Protocol

Tabata protocol can be done with any exercise and is more concerned with short, timed, burst of work in a timed manner. The protocol consists of 20 seconds of work, followed by 10 seconds of rest repeated a total of 8 times. During the 20 seconds of work you go as hard as you possibly can. This last a total 4 mins, and if done correctly, will be all you need for the day possibly the week. Again, this can be done with any exercise, such as rowing, biking, and even weights such as squats and push ups.

Remember, the harder you push yourself the faster your body will be forced to change. You must learn to embrace the discomfort and pain with intense workouts, not avoid it, if you truly want to look your best. The pain most people avoid is nothing more than lactate acid buildup, a by product of your muscles. The longer you withstand this discomfort the more hormones your body will release casing you to lose fat and build muscle.

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