If you spent 80 minutes per week on TWO things, every week, you will get more fat loss and health than everything you’ve ever done in your life.
Yep, the deadlift and the squat.
Two major keys:
- These are movements you do every single day (sit on chair, a couch, a…toilet, bend down to pick stuff up etc)
- These are two safe movements that allow you to put more weight through your body
Most people can’t do these human movements (deadlift is like a door hinging, and the squat is…a squat)
And if you can’t do these well, you will run into injuries and overuse aches/pains with all your training and daily activities.
So doing them will allow you to do more stuff.
Doing more stuff will allow you to burn more calories. Contrast this with running which causes people various overuse injuries (knee, foot, shin etc).
(Btw, running is not bad…it has its place…but not as a primary fat loss tool)
Secondly, the main trigger to build muscle (and thus raise metabolism) is the amount of pounds you lift over time.
All that means is that if you lift more weight slowly and steadily over the course of the year, you will build more muscle.
The squat and deadlift are going to be the lifts that allow you to lift the most amount of weight and use almost every muscle in your body.
Pretty cool right?
And here’s a SIMPLE program that you use in less time per week than it takes to watch most movies but end up looking like a movie star.
Warm up (no more than 10 minutes max)
5 minutes on cardio thingy (treadmill, bike, jumprope, etc)
10 light jumps
Squat - 4 sets of 8 to 12 reps
Deadlift - 4 sets of 8 to 12 reps
Optional - 5-20 minutes of super light 60% ish cardio activity (emphasis on LIGHT!)
Your goal is to always leave 2 reps in the tank. That means if you stop at 10, you should have been able to do 2 more.
If you barely squeeze out 8, you went too heavy.
Your effort level should be about 80%. This will keep you safe, allow your body to have enough of a challenge to change, and let you keep good form.
Let’s say you chose 100 pounds for your squats, you’re going to try to do 12 for all sets. The day you do that, you will add 10 pounds to the lift the next time you come in and repeat that process.
So if you do this 2 times per week for 52 weeks, you will change your life forever. You don’t need a lot of time. 80 minutes.