Beaufort Personal Trainer – 20 minute Fat Burning Workout
“Alright so again, it’s Ian Hart with EarthFIT and now we are going to get into the 20-minute workout, and before I get into that there’s one that I wanted to explain to you that relates back to the first video that I was talking about where we went over the circle of body fat and the percent of the fat. So one thing – is it takes about 6 to 8 months and add on about 10 lbs. of muscle so if you haven’t watched the first video, go back to it again and watch so you can understand what I am talking about now. So it takes 6 to 8 months generally to put on about 10 lbs. of muscle. Women put on about a quarter pound a week, men put on about half pound in a week and again this has to do with how you train and how you eat as well; so eating and training are very important.
So we want to put on that muscle mass to increase our metabolism; it permanently changes your metabolism. So the example I gave is a person with 30% body fat weighing 150 lbs. So this would be the “A Body” that would be the start of the body. You have to figure out where your A Body is by checking the weight and the percentage of the body fat. All right, so now we want to get to the “B Body”. Remember it takes 6 to 8 months generally speaking to get there. But say in that time you train consistently 3x a week – remember you get burn in this type of program at least 500 calories per session so we’re changing our metabolism that way, so continuously adding muscle. Say in 6 months we bring down your body fat to 22%. Okay so that’s starting to get down into a good range and that is through eating properly and training properly, right? So you’re at 150 and in that time let’s say you dropped 15 lbs – so you get down to 135. Okay so you’re 135 and again you can go as fast as you want, doing it properly by eating proper diet. But you gained 10 lbs. of muscle, so you lost 15 lbs here, but you gain 10 lbs. of muscle, so you actually lost 25 lbs. of fat. So even though you may have weighed 135 previously years ago, you’re actually looking better, feeling better, more energy at that weight now. So that’s a very important part of the puzzle to get into where you wanted to be. So that just gives you glimpse into your future if you continue down the right road of training and eating properly.
Alright so now we’re getting into a routine. It’s going to be a full body fat burning and What you will need for this is just 2 dumbbells. It should be a good weight for you, for women a good weight would probably be 5 to 10 lbs. Men should be like 15 to 20 lbs. generally speaking and this depends on your current fitness level as well.
So what we’re going to do here is 20-30 seconds of Step ups in between this circuit we are going to do. So it’s going to be:
- – Squats 30s
- – Row 30s
- – Bicycle Abs 30s
- – Push ups 30s
- – Walking Lunges 30s
- – Shoulder Press 30s
So that is going to be 1 full circuit. In between each of these, you are going to do Step ups. So I’m going to take you through this program, we are going to do 3 circuits. It’s going to be 6 minutes per circuit so the training session is actually only about 18 minutes and that including your warm up, rounded up that would be 24-25 minutes. You want to get a good warm up before you do this it will help loosen up your body and there are many other reasons why you’d want to do a warm up. So now that you have a good understanding of where we’re at, we’re going to get into the studio and I’m going to show you how to do the training session. I hope you’re ready, Let’s get started!” (Please see the workout video above)
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.