Watching the Olympics last fall reminded me of when I was a competitive track and field athlete. Of course none of us were overweight; we were always lean. And I was thinking, well, why? It was because we constantly changed up our workouts - we didn't just do weights every day, and we weren't doing the same nonstop treadmill type of training. That kind of constantly varied movement really inspired me in creating this program.
I've done just about every type of workout imaginable, and one thing I love is to stay interested in what I'm doing. Zoning out on a treadmill for an hour? No thank you! That's why I've designed a fat-burning workout that takes place completely outside of the gym. Head to a park, the beach, a grassy field, a trail or even a track - the more beautiful the locale, the better.
Triathlon training
The "triathlon" part comes in because you'll be doing three events of your choice for 15 minutes each, plus a 15-minute cool-down. I've included many possibilities in the list on the pullout, but you can also come up with your own activities. The great thing is that every 15 minutes you'll change your focus so you never get bored or complacent. You aren't doing it long enough to get to the point where you become brain-dead and aren't challenging yourself anymore.
Your triathlon workouts should be the most intense of the week. Each session, try to challenge yourself by running a little bit faster or working a little bit harder.
Pentathlon training
You'll be weight-training twice per week, but doing only five exercises each time. These compound exercises work more than one bodypart at once, however; for example, you'll be combining a squat with a biceps curl. If you've ever taken a body-sculpting class at the gym, you'll be familiar with some of these movements.
The first pentathlon day is a circuit workout designed around a medicine ball. This gives your training a new twist and works your muscles slightly differently than standard machines or free weights do. I personally use weighted balls that bounce, which provide even more options for exercising.
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On the second pentathlon training day you'll use a pair of dumbbells. It's also a circuit workout, but a little bit more rhythmic because you'll be doing arm, shoulder and back work while walking forward and backward. Most of the exercises are done standing, but for the dumbbell bench press you'll need a sturdy coffee table, chest or step (you could even do it on the floor).
This may be far less volume than you're used to doing in the gym, but the program's focus is on losing fat rather than building a great amount of strength. If you find yourself missing the weights after a few weeks, feel free to add more exercises.
Long, slow distance
The last component of the program is "LSD," or long, slow distance training, which balances out the more intense triathlon training. This is kind of a mental and physical break, but you should still challenge yourself somewhat. Try biking, power walking, swimming or even a few hours on the golf course (carrying your clubs, of course). Even if it's a little rainy or chilly outside, throw on your coat and mittens and go enjoy yourself. The goal is to be active for 40-60 minutes. If you're really serious about the weight loss, I'd say aim for the hour mark.
Be creative
Sometimes when I walk, I'll bounce a basketball so when the ball gets out of control I have to run and get it. Yes, it's a more efficient type of a walk but it's also fun. If your sole focus is on how many calories you can burn during a workout, you're sure to burn out and get totally bored with your training. There are endless varieties to this workout so change your location, change your events, and - above all - have fun.
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