belly fat detox-Spartan training
How did the ancient Spartans go about for belly fat detox training? We can only speculate that they trained
with the most effective bodyweight
training methods, such as calisthenics, isometrics, self-resistance,
gymnastics, and sprint running and so on.
These exercises are easily
the most productive type of exercises to follow and they are truly anytime
anywhere types of training ideas, which will take advantage of the gym you,
were born with. Also modern scientific testing reveals the truth that these
elite ancient warriors knew all along.
Bulgarian sports scientists
have long ago discovered that only by moving your whole body through space will
you achieve maximum surge of anabolic hormones. These and many other
discoveries allowed them to trounce the sports superpowers like the US and
erstwhile USSR in the Olympics, especially in weightlifting competitions.
It is proven through historical
records that the Spartan warriors trained for most of the day long under very
rigorous conditions. Being a modern Spartan, of course, we do not have the
luxury of full day training time and little need to do so except for
professional soldiers, athletes, martial artists etc. For those of you who want
to start training earnestly from today itself here is an exercise program,
which will help you achieve your total fitness goals in a short time:
1.
You will need a good pair of running shoes, if running is your choice for
aerobic part of this workout, or a jumping rope or a bicycle if you prefer
cycling for the same.
2.
You will also need a chin up bar for doing pull up exercises for your back.
Early morning workouts are best, so wake up
early have a pre-workout nutrition with about 50 gm of germinated seeds of
Bengal Gram with along with small pieces of fresh ginger. Then drink the water
in which the seeds have been germinated and a little more water to avoid
dehydration. If the above ingredients are not available, then you can make a
pre workout shake out of 15-20 gm of quality whey protein powder in 6 oz. of
berry juice (e.g. Blackberry, blueberry etc.) If the juice is freshly squeezed
then it is even better for you. Now you are ready for a workout, so go outside
in a local park or children’s play ground.
Begin your workouts with 3-4 minutes of
rope skipping at a moderate pace, or start running, or cycling whatever may be
your choice for aerobic activity.
Follow this by stretching exercises for the
whole body. Rotation and lateral raises should exercise the neck and shoulders
after this activity.
Then start doing pushups for 2 minutes.
Kneeling push-ups will be easier for you in the beginning.
-
Then do two
minutes of aerobic activity of your choice
-
Then do pull ups
on the bar for a set of 10 repetitions (gradually increase sets after a few
sessions)
-
Then do two
minutes of aerobic activity of your choice
-
Then do two
minutes of bodyweight squats
-
Then do two
minutes of aerobic activity of your choice
-
Then do calf
raises and jumping lunges for two minutes
-
Then do two
minutes of aerobic activity of your choice
-
Next do abdominal
crunches and back leg raises one by one while laying flat on your chest
-
Then do two
minutes of aerobic activity of your choice
-
Next do chin ups
and pull-ups and triceps extension (French presses) on the chin bar for ten
reps each. Start with only five if you find it difficult in the beginning.
-
Then do two
minutes of aerobic activity of your choice
-
Next do wrist,
finger, forearm rotation and stretching
And slowly contracting the forearm muscles to max
limit while walking around in the park.
Finish
up with light jogging around the park or walking briskly.
Keep this workout to a limit of around ¾
of an hour and you will be pleasantly surprised with the results if you keep it
up for three non-consecutive days in a week. On the rest days you can do brisk
walking for 15 minutes for boosting up the fat burning effect. Why 45 minutes
only? Because sports scientists have discovered that the release of body’s
natural anabolic hormones peaks after 15-20 minutes of exercise and slowly
diminishes after 45 minutes. Remember, we discussed this factor in the
beginning.
Immediately after the workout you must
have a post workout shake, which should include 1 tbsp serving of whey protein
and 2tbsp servings of Gatorade. This equals to about 25gm of protein and 66 gm
of carbohydrates along with 0.5 gm of fat. Apart from giving your muscles much
needed nutrition to your muscles and also aids in fat burning. You may ask, how
so? This is because if you take in proteins without added fats your body will
release stored fats and oxidize them internally to absorb the proteins, thus
aiding in fat loss.
In the beginning you will also be
faced with muscle soreness, cramps etc but it will soon fade away with good
nutrition. If it still persists then you can try massaging your limbs
thoroughly with a sponge dipped in warm water. You should apply the sponge on
sore muscles and joints for a minute or so before moving on to other body
parts, which may be sore.
After
sponging, for half an hour you should not expose yourself to cold air and to
avoid this you must be fully clothed for at least for the same duration and
don’t expose yourself either to AC or fan. I have found this to be an excellent
remedy for sore and tight muscles. You should also try massage at the hand of
an expert masseur once in a week or a fortnight for relaxing and stretching
tight muscles. This gives you renewed strength for continued rigorous workouts.
Remember always that elastic muscles are the strongest muscles capable of
greatest exertion. Very tight and bulging muscles always do not mean greater
strength.
Once this workout becomes easy for
you, you can progress to substituting the exercises with incline pushups, V sit
ups or N type sit ups for crunches, jumping jacks for aerobic activity, Burpees
for whole body conditioning and mountain climbers for lower body exercise. For
leg exercises you can try crab walking, monkey jumps, squat jumps, jumping
knees, bear walk and Kangaroo jumps. These are very challenging and fun ways to
stimulate your workouts. You will find demos and pictures of these exercises
online. You will also find descriptions of these exercises in the Exercise section.
One can try to condense the workouts
by working out more intensely during a period of not more than 15-20 minutes,
eliminating rests and replacing aerobic activity with whole body conditioning
exercises like burpees, squat thrusts, eight count body builders, mimicking
animal movement patterns etc. Once you can do this every day of the week you
should be in fantastic condition. You will pack on pounds lean muscle and burn
fat all day long. For diet considerations please refer to the Nutrition section
where detailed info is available.
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