If you worry about what other people think, it’s normal. When you look great with a nice flat stomach, there will be those envious looks because your new rock hard body is too much! To be honest, most people are too self conscious to try something like this. If that’s you, then be fat & happy.
One of this biggest drawbacks to exercise is stopping what you are doing and getting to the exercise location: gym, swimming pool, track. If you want to find an alternate exercise program take a look at these suggestions.
Are you going to the gym 3-4 times a week where you lift weights and then ride a bike or jog on a treadmill? Well lets change your routine for a month or so. You are not going to the gym to workout. You will exercise in the office or at home. You can work out 5 days/week, several times throughout each day, for just a couple minutes at a time.
If you work a normal office job, this program will not make you sweat nor will it detract from your work. Better than taking a smoke! the routine consists of only bodyweight exercises done for about 2-3 minutes, 6-8 times per day, throughout each day. Now obviously you are going to have to find a time and place that is acceptable to the manager, but you can sell that. It’s your health.
Some of the exercises that are the best to focus on are: 1) bodyweight squats, 2) pushups 3) forward, reverse, or walking lunges 4) up & down a staircase 5) floor planks 6) floor abs exercises such as lying leg thrusts, ab bicycles 7) one-legged bodyweight Romanian dead lifts
If you work a 9-5 day, I recommend doing your 2-minute workouts every hour, on the hour, with the exception of lunch. For example, you could try 9 am, 10 am, 11 am, 1 pm, 2 pm, 3 pm, and 4 pm. There are many variations of theses exercises so choose six times and stick to your schedule. I do have one caution: start with the one that fits your athletic ability. Don’t prove that you deserve to be on Seal Team 6 when you really belong in the Beer Belly Bombers.
I made up a sample routine for Mon/Wed/Fri: 7 am – 10 pushups/15 bodyweight squats, 10 am – plank holds total of 3 minutes, 12 am – 5 pushups/10 bodyweight squats, 1 pm – plank holds (hold as long as possible in 3 minutes) 3 pm – 8 pushups/12 bodyweight squats 3 pm – plank holds, 5 pm – max pushups/max bodyweight squats in one set.
On Tues/Thurs: 7 am – 6 fwd lunges each leg/6 rev lunges, 10 am – one legged Romanian dead lifts (RDL) 6 each leg/floor abs, 12 am – 3 fwd lunges each leg/3 rev lunges, 1 pm – one legged RDL 3 each leg/floor abs, 2 pm – 5 fwd lunges each leg/5 rev lunges, 3 pm – one legged RDL 10 each leg/floor abs, 5 pm – max fwd lunges each leg/max rev lunges in one set.
After a few days, you will have accumulated lots of repetitions for almost every muscle throughout your entire body. Each “micro” workout was a body builder and improved your metabolic rate. These very short workouts didn’t even cause you to break a sweat. You are running out of excuses for not being able to take a 2-minute break once per hour and do a couple of exercises.