We’ve long been on the bandwagon when it comes to touting the benefits of short workouts.
Quick training sessions, such as those provided in The men’s health 7 minute workout program to burn fat It will allow you to maximize your exercise time, using movements that can help you move towards a more athletic physique and serve as a building block towards more sustainable long-term fitness goals.
You may still be skeptical about how much you can accomplish in such a short amount of time. Sure, a few minutes is better than nothing, but what progress can you make in less than 10 minutes? Are these legitimate muscle-building sessions, or are they just a last resort when you can’t fit anything else into your schedule?
The bottom line is this: don’t underestimate the effectiveness of these 7-minute workouts. They are efficient and can target areas you might not think you could get to in such a short amount of time. More importantly, quick programs like the 7 Minute Fat Burning Workouts program can provide a solid foundation for more advanced programs over time.
But if you’re still not sure how you can get fit in just seven minutes, here are three ways a little time can go a long way to help you get and stay fit.
3 Benefits of the 7-Minute Training Structure
You CAN Build Strength and Muscle with Short Workouts
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In this fast-paced, multitasking world, short, serious workouts can seem like a modern adaptation to extreme circumstances and schedules. But the concept of fast and effective training is far from new.
Low-volume, high-effort workouts have been around since the Golden Age of bodybuilding. One of the OGs of the ’60s and ’70s, Mike Mentzer, was famous for his short workouts. For Mentzer and his “heavy duty” program, all it took was just one or two sets of all-out efforts for each muscle group just three times a week to get a full workout. And this is the man who nearly defeated Arnold Schwarzenegger in a bodybuilding setting, so you know it was effective.
Mentzer is one of several examples of how effective short workouts can be for building strength and size. Other athletes have spread out their workouts a few minutes at a time over the course of the day to work. And there’s plenty of research to support the idea that these types of training can be almost as effective at building muscle and strength as your traditional high-volume training program.
Although shorter workouts may not be recommended for elite athletes and military personnel, seven-minute workouts are the perfect solution for the everyday athlete with goals like looking slimmer and staying fit, energetic and injury-free. day after day.
Need to get in and out of the gym? Research has shown that once you eliminate distractions—that is, your phone, trips to the water fountain, longer rest periods, and even standing in front of the TV—a full strength workout can be accomplished in less than 15 minutes. So you are on the right track here.
You can train to lose fat with short workouts
We can’t stress this enough: your training goals should be focused on fat loss, not weight loss. To keep your workout healthy, you should worry less about what number is on the scale. What we want to achieve is sustainable fat loss, or more specifically, body recomposition, which you will see when you lose fat while maintaining (or even gaining) muscle mass.
However, we’ve also been brainwashed into thinking that to achieve this goal, fat loss methods require long, repetitive (ie, boring) sessions on the elliptical, treadmill, or other cardio machines. We are here to tell you that this is not always the case. More is not always better. Science backs this up: Research published in the American Journal of Human Biology in 2016 convincingly showed that a person’s body can only burn so many calories per day, and that after reaching that upper limit, the ability to burn calories drops to almost zero.
For fat loss goals, seven minutes is actually a better method than long, drawn out sessions. Over a longer period of time, a seven-minute session should be enough to adjust your metabolism, which will stimulate muscle growth. Continue to progress to the point where being able to do multiple seven-minute workouts in a day becomes the norm, increasing your metabolism even more, contributing to further fat loss. And it will make you move much more than you think possible in such a short time.
No matter how effectively you use your training time, though, it’s all for naught if you’re not on top of your nutrition. Without careful attention to diet, exercise is ineffective for fat loss. No ifs, ands, or buts.
Short workouts give you the opportunity to master difficult techniques
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Having trouble with pull-ups or mastering an even more difficult move like a handstand? This is an opportunity, just seven minutes, where you can work solely on the mechanics of any exercises that you find difficult to complete in longer training sessions. What makes this a great opportunity to improve your technique is that you are moving at a pace that is not so fast, but one that keeps you moving and improving while getting stronger and more technically sound.
Strength expert Pavel Tsatsouline refers to this as “greasing the groove,” which means practicing a skill well below short-term maximum practice levels that will, over time, prepare you for full maximum effort. This is the best way to learn and improve a new set of skills.
An example might be using shorter rep counts, or even spreading out your practice with the difficult movement throughout the day. Less fatigue equals fewer breakdowns, which translates to more reps over time and more gains without pain or fatigue.
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