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Businessman UnicycleWith the beginning of Quarter Two and temperatures rising, the professional business world is picking up the pace just as fast. My business world is no different, but I know that one powerful way to stay effective and creative is to keep exercising regularly at least 4 times per week.

I made a commitment to myself that I will be in the gym 5-6 times per week. I am already witnessing a boost in my daily productivity and overall well-being.

But as most busy people agree, going to the gym is a big time commitment: travel time, changing, warm-up, exercise session, stretching, shower, dressing up, travel again – we’re looking at 1.5 hours or more.

I am very fortunate to work and live about 3 minutes walking distance from my gym. The changing, dressing, showers, and protein shake to go take me about 9 minutes. That’s a total of 15 minutes for travel and “administration.”

I do my 3-minute warm-up in the steam room or sauna, already dressed in the workout clothes. While the heat is warming up my muscles and increasing oxygen flow, I breathe deep and do a few gentle static stretches (leg stretch, toe touch, arms in front and behind), or even push-ups!

Depending on the day, I either spin on the Elliptical machine for 20 minutes, punch and kick a punching bag for 8 and do some body weight exercises (push-ups, jumping jacks, wide-grip pull-ups, leg throws, lunges, planks) for 12, or do weights and machines for 20 minutes.

I usually do supersets of 2-3 exercises with 5-15 seconds rest between each, and 3 sets and 12 reps for each exercise – all with medium-heavy weights. After each superset I rest for 2-3 minutes.

It is critical to isolate major muscles groups per exercise in the superset and add variety over time (not repeating precisely the same exercise more than 4 times per periodization period: 1-3 months).

For example, first exercise can be squats or lunges (fwd or rev) with a loaded barbell or holding dumbbells in both hands and squatting on a bosu. Then I would move to a bench press (chest or shoulders) – again either with barbell or with dumbbells (straight up or flies), or back exercises (rows or lats). Final exercise can be push-ups, abs (sit ups, leg throws, plank), back extension, bicep or tricep curl, or leg adduction/abduction machine.

With 6 seconds per rep and 12 reps per exercise, 12 second rest before the next exercise, total of 3 exercises, 2.5 minute break, and then 2 more supersets just like that, the total time for 1 giant superset is about 20 minutes [((6 x 12 + 12) x 3 + 150 ) x 3 = 1206 seconds or 20 minutes].

I finish the workout with 2 minutes of stretching of the muscles worked in this session, and I am out to the change room after 25 minutes total workout time. Total gym time: 34 minutes + 6 minutes of travel time = only 40 minutes a day!

Side Note: The most effective duration of an exercise session for many physiological reasons is around 40-50 minutes (source: fitness industry experts). That effectiveness starts at a 20 minute mark and ends at 60 minutes. In other words, EXCLUDING warm-up, the exercise session should be bare minimum 20 minutes, but no more than 1 hour.

I supplement this short gym time with fitness promoting daily activities by taking stairs everywhere (2 steps at a time), walking as much as possible, eating lean and green, and sleeping 8 hours a day.

I bring the FIT Protein Powder in a zip-lock bag and mix it with water in a cup which I bring. This saves me time and money, and I know for sure that I am getting only the top of the line protein.

I satisfy my essential diet requirements with the Bioactive Beverage and Natureborn® Vitamins. They boost my energy and mental clarity, make me feel at ease and positive (eg. supplement brain chemistry), and shorten the muscle healing and recovery time – all this so I can do this superset business everyday!

Check out this FIT FAQ with Holly Semanoff – a fitness expert, yoga instructor, model and mom. Read what she has to say about Morinda FIT products.

Here’s a comprehensive exercise and muscle list together with short how-to and mini clips.

Check this website with a very well done Free eBook on common Mistakes when it comes to fat loss, body building, effects of strength training (for women), use of machines, length of cardio workouts, and much more. My comment: Note that when starting out, cleanse and detox is a must. Also long low-intensity workout does work, but we’re talking every day hours at a time. Case in point, I lost about 15 pounds in 2 weeks with daily 12-hour hikes in the mountains (few years ago).

#1 Fat Burning Exercise is Clean, Squat Press-up. Try it with a Giant Tire or a Medicine Ball. I tried it today and it’s amazing. Of course variety is the key – alternate exercises and/or add level of difficulty if it’s too easy for you (eg. do it on on Bosu, but be careful!).


<<< Day One | << Back Full Tilt | Summer Fit Challenge >>

7 Responses so far.

  1. momochi says:

    It’s really a nice and helpful piece of information. I’m glad that you shared this helpful info with us. Please keep us informed like this. Thanks for sharing.

  2. Blaise says:

    Looks like you are an expert in this field, excellent articles and keep up the good work, my buddy recommended me this.

    My blog:
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  3. Chris says:

    My pleasure, thanks for your kind words.
    I added more gold information and useful links to the post.

  4. Issac Cross says:

    RELATED: Forget huffing and puffing on a treadmill for 30 minutes. Burn as many calories in just 10 minutes with these 5 quick exercises for fat-blasting cardio .

  5. The second component of cardiovascular exercise is the duration, which refers to the time you’ve spent exercising. The cardiovascular session, not including the warm-up and cool-down, should vary from 20-60 minutes to gain significant cardio-respiratory and fat burning-benefits. Each time you do your cardiovascular exercise, try to do at least 20 minutes or more. Of course, the longer you go, the more calories and fat you’ll “burn” and the better you’ll condition your cardiovascular system. All beginners, especially those who are out of shape, should take a very conservative approach and train at relatively low intensities for 10-25 minutes. As you get in better shape, you can gradually increase the duration of time you exercise.

  6. Pat Nguyen says:

    Low impact exercises like walking, swimming and cycling are probably the cheapest and most practical types of aerobic exercise to take. These supply the benefits without the risks of injuries such as back and knee-joint problems that can occur in high impact exercise like jogging. Walking and swimming are relatively cheap, you don’t have to pay gym fees and require little in the way of special sports clothing or equipment. You can use different ones daily. The important thing to bear in mind is that it has to be aerobic for 20 minutes.

  7. Weeks One thru Four : Walk on the treadmill for 20 minutes at a pace of 3 to 4 mph for 20 minutes with no incline. Your total exercise time for the first through fourth weeks is 30 minutes. This includes both the warm up and cool down portions of this free treadmill exercise plan. For the first through the fourth week use the same free online treadmill exercise plan.

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