How To Lose Fat When You Have No Time To Workout
by Ed Scow, NSCA-CPT (aka The Fit Dad) - Fitness and Nutrition Expert to the true
superheroes - busy Moms and Dads! and Author of Fat Loss To Go
When I meet new clients, I
often get the same comment: “I need to lose fat , but I have
so many things going on in my life right now that I don’t have time to workout.” But is that
true? Is “not having time” a good excuse for not losing that layer of blubber that covers your
stomach and hangs over your pants?
Sorry but that’s not a good excuse, not if you know what you’re
doing. And luckily, I can teach you how to fit an effective fat burning workout into your
crazy, hectic lifestyle.
The first thing you need to do is sit down with your calendar and
see where you can fit 15 minutes, 3 to 6 times per week. This may be over your
lunch hour. It might be after you put the kids to bed. Or it might be first
thing in the morning before anybody else wakes up.
Just find the time and schedule yourself an appointment to workout
in that time.
The next thing you need to figure out is if you can actually make
it to the gym for that 15 minutes or if you can do a home workout.
It’s going to be easier to do
the workout from home if you are really limited on time.
Next, do you have the equipment needed?
You don’t need a big home gym
to get an effective fast fat loss workout. All you need are some dumbbells, resistance tubing, a stability ball and/or your own
bodyweight. All of these things can be found cheaply and easily at your local sporting goods store
or on the internet.
The next thing you need to do
is write out your program. You need to have a plan in mind if you are going to workout. You can’t just pick an
exercise here and there because you think these exercises work. I’ve seen that done a lot
and what you will end up doing is lots of bicep curls, crunch variations and triceps
These yield very little in
terms of fat
loss…especially if you are limited with the
amount of time you have.
You need to pick exercises that work a lot of muscles/muscle
groups. Exercises like push-ups, squats, lunges, pull-ups, rows, shoulder presses, chest
These exercises ensure you are
getting the most bang for your buck in terms of fat loss. If you want to lose fat, you have to use a
lot of muscle and doing bicep curls and triceps kickbacks with soup cans or “pink weights” will not give you any
Next you need to pair the exercises chosen into groups called
supersets and tri-sets. For a superset, all that means is that you do 1 set of 1 exercise, immediately
followed by 1 set of another exercise before resting for 30 seconds and repeating a couple more times for a
total of 3-4 sets. And for a tri-set, you group 3 exercises together rather than 2.
The last thing you need to do is decide upon your repetition
schedule. Stick to 6-12 repetitions and make sure the resistance chosen makes those 6-12 reps
difficult. You should feel like you’re working...hard, not like you’re watching
Here’s an example of a workout. 1A and 1B are
supersets, and 2A, 2B, and 2C are tri-sets:
1A) Push-Up – 12
repetitions, immediately followed by:
1B) Bent Over Dumbbell Row
– 10 repetitions then rest for 30 seconds and repeat 3 more times
2A) Dumbbell Lunge – 8
reps per leg, immediately followed by:
2B) Standing Dumbbell
Shoulder Press – 8 reps, immediately followed by:
2C) Mountain Climber – 45
seconds, then rest for 30 seconds and repeat 3 more times
it. That’s your fast fat loss workout,
wrapped neatly and topped off with a bow. So get to
it! You don’t have much time before life drags you back in to its dirty little
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The preceding article was written by Ed Scow, aka "The Fit Dad". To learn more about Ed's story, click here.
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