How To Lose Weight With These 7-Minute Exercises
How to lose weight without having to spend hours at the gym is something you’ve probably been wondering for ages now. You may be serious about achieving your fitness goals, however your busy schedule understandably makes it difficult for you to commit to a daily routine. Moreover, while waking up in the morning can be a pain, the thought of exercising after work is unbearable altogether. Even if you’ve been exercising at home to burn those stubborn calories, you may not have been able to stick to a particular routine. And to see the results you want, being consistent with your workout is extremely important. But lack of free time shouldn’t get between you and your fitness goal. The good news is that you no longer have to set aside a whole hour in order to work out, because there’s a way how to lose weight and burn up to one inch of belly fat in just seven minutes a day. All you need to do is replace your workout routine with a bodyweight circuit and you’ll have a flat(er) stomach in no time.
How To Lose Weight By Working Out For 7 Minutes A Day
According to a study published in Journal of Sports Medicine and Physical Fitness, seven minutes of bodyweight exercises per day can change your body for the better. This new research supports the effectiveness of a super quick workout which can be done at any time of the day.
The researchers who released these findings recruited 29 adults to participate in their study. These 29 adults weighed a normal amount but did not exercise regularly, and were later divided into different groups. One of these groups was asked to complete an exercise program while the other did not exercise at all. Researchers then went on to observe them for a six-week period, during which the group that was chosen to work out went through a seven-minute bodyweight circuit comprising 12 exercises a day. These sets of exercises included 30 seconds each of jumping jacks, wall sits, push-ups, push-ups with rotation crunches, step-ups, tricep dips on a chair, squats, high knees/running in place, plank holds and side planks. 10 seconds of rest were permitted between every exercises.
Without having to undergo any changes in their existing diet, the group that worked out experienced significant changes in their body composition. By the end of the study, their body fat decreased by an average of 2.1 per cent with a loss of four pounds (1.8 kg) of fat mass. They also shed almost an inch of their waist measurement.
What You Need To Know About The 7-Minute A Day Program
According to the researchers who carried out this study, in order to boost lean body mass and help burn fat, body weight exercises played a major role in achieving effective weight loss.
Speaking to Men’s Health, trainer Tony Gentilcore, C.S.C.S., owner of CORE in Boston, revealed that the way how to lose weight and get shredded in seven minutes a day is to manage expectations with a quick and effective workout program. Consistency in performing the routine is also extremely crucial. The only problem with performing exercises that use your bodyweight is that the results you witness will most likely plateau and cap after a period of time.
Men who are on the healthier side, have more weight to shed and are also new to exercising in general, might see results for longer. But eventually, things will hit a wall. Since the study was conducted only for six weeks, any progress after that point is unknown.
But if you expect continued progress over time, it might not be possible with little progressive overload from the exercises. And if you’re aiming to gain strength or grown muscles, it might seem a tad difficult. As per Gentilcore, the key to building strength and muscle (and progressive overload) is to continuously challenging your muscles with more weight or reps.
So, if you want to get ripped, you’ll need a routine or exercise program that progresses continuously, preventing your muscles from getting too comfortable. But if basic belly fat is what you’re looking to shed, these seven-minute exercises should do the trick. In fact, the researchers who conducted the study even say that this could be a good starting point for beginners to get into an exercise routine or even for regular exercises to take a break with a quick workout plan when facing time constraints. These exercises could also be beneficial for people always on the go or those who’d rather not spend on a gym membership to stay fit.