This is all about the habit of starting your day with a routine of movement designed to wake up your body. Just 15 minutes a day of High Intensity Interval Training does the trick. Find a routine of movement that will get your blood flowing, stretch your muscles, and get your heart rate up and develop the habit of doing HIIT for 15 minutes a day every day.
This is the secret formula that many people use to drop their body fat percentage fast and keep it off all year round. The alternative is wasting hours and hours on the treadmill which only serves to eat away at your muscle mass.
Strength Work
Develop the habit of doing something every day to strengthen your muscles.
Try the principle of TUT – Time Under Tension. This is a technique where when using a barbell, dumbbell, or Kettlebell, you slow the movement down and create Time Under Tension. It involves maintaining a certain tempo as you do the sets. That’s 40 to 60 seconds of slow contraction with the targeted muscle per set. Research has provided evidence that this habit will produce 37% more muscle growth just 6 hours following your workout, and 51% more muscle growth 24 hours after your workout. Its far more effective at building muscle mass than using heavier weights.
Moderately strenuous exercise for at least 30 minutes a day, at least 3 days a week can lead to enormous benefits to your mood, your health, your weight, and your ability to live an independent fulfilling life.
But keep in mind, if your goal is to lose weight and get leaner that doesn’t happen through exercise, that happens in the kitchen. Strenuous exercise is about feeling stronger and healthier.