Bears don’t have gyms, so they have to hibernate in the winter. Fortunately, you don’t have that problem, so you don’t need to. A lot of people enjoy running outside or playing different sports, but once the weather gets crappy, they give up on it. The biggest problem for weight gain during these months is becoming inactive, along with the constant holiday binging.
Just keeping consistent with a workout routine will get you right to your goal so that you don’t wait till New Years to start your resolution. It doesn’t have to be long, and you don’t have to run for hours and hours to get where you want to be. Even a 20 minute explosive workout will burn more calories and get you in better shape than running on the treadmill for an hour. The point is to build muscle and burn fat, and the best way to do that without staying overnight at the gym is to do full body weight training/intensive circuits. Not only will you burn calories, you’ll get stronger and help put off that weight with the muscle you build. Make it easier on yourself as well by watching the amount you eat, just simply try to follow these general guidelines. Now it doesn’t mean the only way you can lose fat is to eat broccoli every day, but it should be remembered that the six pack is made in the kitchen. Most important beyond anything is watching the amount you eat. Take things a step at a time, and slowly make the progress; Rome wasn’t built in a day. Start with the exercise, and you’ll notice all the other changes just come together.
Here’s an intensive workout you can try; It can be a little tough, so if it’s too difficult try some of the other beginner workouts I have posted. Aim to do any of these workouts 3-4 times a week, feel free to change it up! I’ll be putting up more later, and once they start getting easy, increase the weights or up it to 4-5 times a week.
Do the listed exercises for ONE round, as fast as you can (exercises back to back, try little-no rest) while keeping good form. Time yourself, and try to beat your record later!
- Dumbbell Swings – 50 reps
- Burpees – 25 reps
- Pull ups – 25 reps (use weight assisted machine, the higher the weight on machine, the easier it is)
- Pushups – 25 reps
- Dumbbell Curls – 25 reps
- Thrusters (Don’t need the ball like in the video) – 25 reps
- Crunches – 25 reps
Use weights that won’t let the exercise be too easy. You don’t have to complete all the number of reps in one go, its ok to stop for a couple seconds, take a breather, and resume. Good luck!