Hi,
I am incredibly busy with work, life and kids and have limited time for exercise. But, I know it's important and want to make the best use of my time.
My goal is to stay trim and to lose body fat that is starting to build up (too much time in front of a computer).
What is the best use of a 30min a day workout to burn body fat? I'm willing to do anything for 30min. Run, treadmill, elliptical, or any combination of things.
Before implementing a training program, I would like to get some expert advice/feedback first.
Any thoughts on this would be much appreciated.
Thanks in advance.
Chancho Algarete
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09-08-2010, 02:38 PM #1
Best use of 30min Daily, to burn fat
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09-08-2010, 02:40 PM #2
Complexes : http://www.t-nation.com/free_online_...edded_physique
Or Sled work
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09-08-2010, 03:53 PM #3
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09-08-2010, 04:12 PM #4
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09-08-2010, 05:28 PM #5
Note: Complexes are a supplement to weight training. (not a replacement)
They're brutal. You would never think 95lbs on the bar would be able to destroy you.
My favorite is: (With a barbell)
Power Cleans
Front Squats
Rows
Over Head PRess
Stiff Legged dead-lift
All for 6-8 reps repeated 4 times with 90sec rest. (115lbs bar)
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09-08-2010, 05:36 PM #6
- Join Date: Nov 2009
- Location: Miami, Florida, United States
- Age: 36
- Posts: 463
- Rep Power: 202
Deadlift
RDL
Row
Hang Clean
Front Squat
Push Press
Back Squat
Good Morning
1st round 6 reps each. Rest 90 sec.
2nd round 5 reps each, rest 90 sec.
3rd round 4 reps each, rest 90 sec.
4th round 3 reps each, rest 90 sec.
5th round 2 reps each, rest 90 sec.
6th round 1 rep each, done.
Start with light weight and progress the weight every workout or two. You'll know when you find the right weight lol.NSCA - CSCS, CPT
UofM - "It's all about the U"
-------------------------------------------------
Max Lifts:
Bench - 395lbs
Squat - 500lbs
Deadlift - 515lbs
Clean - 340lbs
-------------------------------------------------
See my training at: http://forum.bodybuilding.com/showthread.php?t=126150963
"Mental toughness is to physical as four is to one."
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09-08-2010, 05:47 PM #7
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09-09-2010, 10:11 AM #8
Agreed. Just did some reach and Tabata looks very good. Similar to complex training, but slightly modified.
After a night of research, I think I'm going to start with a Tabata program.
If I stick with it and see some results, I'll be sure to let the group know how it goes.
Thanks for the insight and responses everyone.
Chancho
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09-09-2010, 11:06 AM #9
- Join Date: Aug 2010
- Location: Honolulu, Hawaii, United States
- Age: 43
- Posts: 2,274
- Rep Power: 10038
This.
Complexes even with bodyweight and a pull up bar can be killer.
30 minutes is more than enough time to make yourself wanna puke.
push ups, squat jumps, pull ups, lunges, etc. Do a circuit, rest a minute, repeat until dead.
Do every other day if that's all you can do.Real Men Eat Meat and Vegetables.
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09-09-2010, 12:07 PM #10
- Join Date: May 2009
- Location: United Kingdom (Great Britain)
- Age: 37
- Posts: 566
- Rep Power: 256
tabata and complexes are both very good.
If i had 30 mins a day I would do something along the following:
Day 1
5 min warm up
15min squat
5-10 min complexes
Day2
5 min warm up
15min bench
5-10 tabata
Day 3
5 min warm up
15min rehab / prehab - glute activation, hip flexor strength/flexability, shoulder blade retration work
5-10 foam rolling
Day 4
5 min warm up
15min Deadlift
5-10 min complexes
Day 5
5 min warm up
15min Press/ Push press/ Jerk
5-10 min tabata
Day 6
30min swim / run
Dynamic stretch and quick foam roll in the warmups, static stretching at nighti dont compete against you. i compete against myself yesterday, last week, last year
No one system of training is better than all of the other systems. However, proper training always involves common elements. These are hard work, abbreviated training programs, progression, good form, and motivation - Brooks Kubik
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