Good morning everyone this is Dr. Kenny.
In this article I would like to review a very easy and simple exercise program that our patients have used to burn fat and lose a significant amount of weight.
This program is equally beneficial for people who have never exercised andalso for people who are extremely athletic.
I really like this weight loss exercise program because it does not take an excessive amount of time to achieve results.
So if you do not have time to spend an hour in the gym every day then this exercise routine is definitely for you. So let’s get into the details now.
First were going to start with the exercise plan for people who have not really exercised in quite some time. This program is going to be very simple and easy but it will give you maximum fat burning results. Now for this program I would like you just to do air squats with just your body weight. There is no need for exercise bands or weights all you need is your body. I would like you to do 10 air squats every hour that you are awake. If you cannot do them every hour I would ask that you at least do six sets of 10 repetitions of air squats throughout the entire day. That’s it, that’s all you have to do. If you are feeling energetic you can add 10 wall push-ups to each set of air squats. For wall push-ups all you have to do is do a push-up with your hands placed on a wall and you are going to do these wall push-ups why all you are standing upright. Eventually over the course of time air squats and wall push-ups might become too easy for you and then you can graduate into doing jump squats and regular push-ups. Now I have to say that if you are not able to do as many air squats and wall push-ups as I have mentioned then please just do what you are able to do. What ever you are able to do is perfectly fine for you and you should not push yourself too hard. Our whole program is about making lifestyle changes and little changes made each and every day add up to tremendously large changes over the course of time. So for now just be happy where you were at and what you were able to do.
Now we’re going to move on to a program for those of you that are regularly exercising and have an adequate level of physical fitness. For those of you that are physically fit I am going to ask you to do 10 jump squats every hour that you are awake. I am also going to ask you to do 10 regular push-ups if you can or you can just do 10 wall push-ups if your environment does not permit you to do a regular floor push-up. If you are not able to do this every single hour of your waking day I would ask that you have a target goal of 7 – 8 sets per day of each of these exercises. If you want to push things up a notch instead of doing the 10 jump squats and 10 floor push-ups you can do Burpee’s instead.
It’s amazing how this plyometric type of exercise performed over the course of the day can give you amazing results. Not only will you burn fat you will also increase your muscle density. So doing this type of exercise routine will give you the physique of a sprinter; lean with just the right amount of musculature.
The goal is to do this exercise routine 4 – 5 days a week. You do not have to exercise on consecutive days. Just make sure that you do this routine at least four days a week.
If you need help with your weight loss call us for a free consultation. Call us now at 215-821-7336
Please remember to always discuss this or any exercise program with your medical doctor before starting it.