The 20Minute Aerobics Solution

If you're like most people, you've probably done some, or maybe a lot of, aerobic exercise but haven't noticed too much of a difference. And the prospect of doing more isn't very appealing.

After all, if those long, boring, unfocused exercise routines—the type that so many millions of people conduct, week in and week out—worked, why do so darn many overweight women and men who take part in all those aerobic classes, month after month, look exactly the same now as they did a year ago?

Wouldn't it be great if there were an aerobics alternative—something much more efficient? Something that produced maximum results in minimum time?

Well, guess what? There is.

I call it the 20-Minute Aerobics Solution.

It's a unique workout which incorporates the High-Point Technique and the Intensity Index, thus transforming ordinary aerobics into an extraordinary event that, like our weight-training routine, is both self-regulating and evolutionary. That means no matter what your present condition, you're ready for the 20-Minute Aerobics Solution. And you can never outgrow it.

Despite what so many millions of people have been told, low-intensity, long-duration aerobic exercise is not the best method for ridding the body of excess fat. You probably knew deep down, anyhow, that busting your behind burned off more fat than exercise that allowed you to take it easy, didn't you? Well, scientific studies and thousands of real-life examples now show your instincts were right.

You see, research indicates that not only does high-intensity training burn fat more effectively than low-intensity exercise—up to 50 percent more efficiently—it also speeds up your metabolism and keeps it revved up for some time after your workout. So forget about the "calories burned" readout on the stairstepper or stationary bike; on this Program, the majority of calories will be used up the hour after our workouts, provided we don't eat for one hour after our exercise sessions.

To further enhance the fat-burning effects of these workouts, do them in the morning, in a fasted state (before eating). Scientific studies indicate that fat is burned much faster—up to 300 percent faster—when you exercise in the morning as opposed to doing the same exercise in the afternoon. (By the way, if your primary goal is to lose body fat, consider doing your weight-training workouts in the morning on an empty stomach, too.)

This Program involves performing only 20 minutes of aerobic exercise three times per week—no more, no less. Your challenge is to make each of those workouts the most effective fat-burning, health-enhancing 20 minutes you possibly can. And to do that, you simply use the Intensity Index and follow the numbers on the chart on page 62.

Let me show you how simple this is: What we do is select an exercise like walking, jogging, riding a stationary bike, using a treadmill, etc. You can vary your aerobic exercise every session if you want. For example, I often do my aerobic exercise at home on a stationary bike. Other times I walk or jog outside. And sometimes I use a treadmill. Just as long as it's the type of aerobic exercise that allows you to increase the intensity in intervals, it will work just fine.

We start with a two-minute set-up phase where we perform the activity at about a level 5 intensity. If you haven't been exercising regularly, you could reach level 5 on the Intensity Index by just walking. However, if you've been doing a lot of exercise, level 5 might be a pretty brisk jog. The important thing to remember is that your level 5 is your level 5, and my level 5 is my level 5.

Now, after two minutes at a level 5 effort, we're going to take it up a notch. When we reach a level 6 effort, we keep it there for one minute; then we increase the intensity of our effort, up to level 7 for one minute before taking it up another notch, to level 8, where we maintain for another minute; then we take it up to level 9. We maintain that high-intensity effort for one minute, and then take it all the way down to a level 6 again—a relatively moderate effort.

We repeat that pattern three times, but on the last cycle (between the eighteenth and the nineteenth minutes of this 20-minute workout), we don't stop at level 9—we try to reach a high point—we go for a 10! Then we bring it back to level 5 for a minute, and we're done.

The chart on the following page shows what the Intensity Pattern of the 20-Minute Aerobics Solution I just described looks like.

By the way, a "high-intensity effort" does not mean an all-out sprint. If you haven't tried to run all-out since you were a kid, you're in for a shock. Don't take off like you're fleeing from a burning building, or you'll burn out well before the twentieth minute.

For some, an intense effort may mean just walking up a hill. If that's the case, don't be at all discouraged. This Program is about improving—moving forward in a positive way, and that's something we all have the capability of doing, if we choose to do it.

Now remember, you won't have a level 10 experience every workout. But you must try to achieve a higher and higher level of performance, or you

0 Time (minutes) 20

Aerobics

Aerobics

Are You Looking For Effective Ways To Get Fit? Doing the same thing and not getting effective results is called insanity. You dont want to be labeled insane, do you? When you are exercising, you want to be able to see results. Since you are not, its time for some new strategies.

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