You can speed up fat loss and muscle gain by working out twice as hard. Or, you can workout twice a day and get similar results.
Copyright (c) 2008 Weston Lyon
You can speed up fat loss and muscle gain by working out twice as hard. Or, you can workout twice a day and get similar results.
I remember when I was in high school playing football. I dreaded the start of the season because every season started with two-a-days. What are two-a-days?
Two-a-days are when you have practice twice in one day. And when it's 85+ degrees and you're in full gear...well...that sucks!
But no need to worry. For our purposes, we don't have to worry about football gear or heat. We just have to possess the drive to exercise twice a day.
Here are some major benefits to think about:
* You'll burn twice the fat
* You'll blast your base metabolism into high gear
* You'll dramatically increase your strength
* You'll liberate yourself from stress more often
* You'll sleep like a baby
Here's how to start your two-a-day program:
1. Workout in the morning (AM) for 15 minutes
2. Workout again in the afternoon or evening (PM) for 7-8 minutes
3. Keep the AM workout light and the PM workout light
4. As you get used to this schedule increase your intensity in the AM workout, while keeping the PM workout light
5. Finally, increase your intensity in the PM workout to match the AM workout
NOTE: I use 15-minute workouts in this example because that's what I teach. If you workout longer just modify the steps above to fit your schedule.
Now, the trick to exercising twice a day is to get enough rest and nutrients. If you can get enough rest and nutrients for your body to heal itself you'll have no problem doing two-a-days.
Just be careful NOT to over do it.
If you do your body will go into what is called "over-training" and you'll actually tear down your muscle, not build it up.
Some signs of over-training are:
* Lethargy (being overly tired)
* Constant dehydration
* Diarrhea
* Diminished endurance, power, and stamina
* Increased irritability
* Inability to concentrate
If you start to experience any of these cut back to one workout a day and see if the symptoms go away. If they do not go away, then seek medical care...there is something else wrong.
If the symptoms go away after a day or two you now know how hard you can push yourself. Don't be afraid to go back to two a days...just know your limits, listen to your body and learn from the past.
Give two-a-days a try and watch your desired results become reality.
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