Workout!

The previous two posts covered the importance of maintaining a balance, staying healthy by eating well and sleeping enough, and staying in shape. In this post, I am specifically going to talk about vigorous workout routines that will boost your metabolism and get you fit.

I love this sport!

As a water polo player, I used to exercise 3 hours every day. Swimming, running, abs, push ups. That got me in good shape… But at what cost! What I was able to discover, is that 30 minutes of the right type of exercise a day will get you in shape. Word. You don't even have to do this every day. Two or three times a week, plus one or two days a week of squatting and/or lifting would be ideal.

But you need to do it right... So let’s get to it. Scientific research has demonstrated that when you do ‘compound exercises,’ which put into motion many muscle groups at the same time, your body produces a hormone responsible for muscle building and fat loss. In other words, it improves your metabolism. This hormone is released in greater quantities when you exercise the most powerful muscles in your body, which are in the legs. Hence the phrase “Never skip leg day, bro!” 

Resistance versus hiit

It’s called HIIT cardio, High Intensity Interval Training. You will start sweating within 5-10 minutes, and you should be drenched if you keep going over 20 minutes. My exercises are pretty hardcore, but if you have little time and/or you don't want to spend money on a gym membership (sounds a lot like the life of a college student?) these tips will do the job, fast! Also note that for almost every exercise there is a lighter version. When working out, you are only supposed to give your best, which does not mean you have to finish every exercise, especially at your beginnings. Make sure you push yourself beyond what’s hard and uncomfortable, but don't kill yourself and don't get injured.

For your convenience, here are a couple of links to YouTube video workouts. I watched hundreds of videos and this guy is the only personal trainer I t
rust. His name is Brandon Carter. Just a heads up, he is a little full of himself and risqué, but he knows his stuff, and his appearance doesn't lie. I invite you to check out his channel:

https://www.youtube.com/user/HighLifeWorkout

Here are a couple of workout videos, but feel free to explore more.

https://www.youtube.com/watch?v=zGbn3NWPVwc

https://www.youtube.com/watch?v=Pw6hViAT6Qk

Spartacus Workout Exercises.

I do all of his “Abdominal assault” exercise routines. Remember variation is very important when exercising. Your muscles tend to get used to specific moves. That’s why you don't build huge muscles by walking, because you're muscles are used to it already.

Another resource is called Spartacus Workout. Similar idea, of intense workout with little rest. You are going to perform 10 different exercises for one minute each and rest for 15 seconds in between. And repeat a total of three times. Note this is a longer workout (takes about 45 minutes), and it does require some weights, but it burns over 800 calories. Especially at the beginning— and especially girls— please reduce the time for your convenience. I often workout 45 sec and rest 15 sec. Here are the 10 exercises.

An alternative to Spartacus :D

For the days when you are feeling super lazy, here is a shorter
abs workout:

https://www.youtube.com/watch?v=O-NKhBarAcc

This is only 10 minutes, which works as an incentive for me to get started when I don't feel like working out a all.

Well, I think it’s time to hit the floor, because it’s abs time.

A presto,

- Fede