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Attaining the Beach Perfect Body using 6 Minute Cardio Sessions

How long can you exercise at your top speed before you need to stop and rest?

Maybe 5 or 6 minutes?

Aim for 6 minutes if you can.

Lets pretend that your goal is to get a "Beach Perfect Body" by shedding some unwanted fat around your middle. Spot training doesn't work losing fat (it will actually bulk up that area with added muscle) so your only real choice is cardio - running, jogging, swimming, cycling, etc.

So you really need to burn lots of calories doing cardio. But maybe you don't have a lot of time in your day (or at least that is the excuse you keep telling yourself).



It is true that 1 hour is only 4% of your day... and that 30 minutes is only 2% of your day... And 15 minutes is only 1% of your day.

But every percentage of your day that you spend exercising - especially at your top speed - boosts your metabolism, kickstarts the Afterburn Effect, releases adrenaline into your blood, and burns calories.

6 minutes is only 0.4% of your day. It is a TINY percentage of your daily activities. But imagine if you use those 6 minutes to do vigorous jumping jacks you will burn 60 calories* right there.

* calorie estimate based on a weight of 165 lbs.

Do that 6 minutes of every day for a month and you've lost 1,800 calories - a little over half a pound.

If you are in an hurry you have to realize that you are not going to get a "Beach Perfect Body" by doing only one 6 minute session of jumping jacks every day. But what if you did them 10 times per day, spaced out evenly? Three times in the morning, twice during your lunch break, twice when you get home, and three times between 7 and 9 PM.

Well then you'd lose "at least" 18,000 calories - a little over 5 pounds. I say "at least" because you might burn a lot more if you managed to kickstart the Afterburn Effect multiple times during the day.

The Afterburn Effect is a heightened metabolic state which causes your body to burn through fat in an hurry in order to replenish your body. It is often triggered following periods of intense exercise - preferably a period of at least 5 minutes during which time you raise your heart rate dramatically.

Which means doing 6 minute cardio sessions - intense bursts of exercise - multiple times per day can give you multiple Afterburn Effects which will really burn calories fast and leave you feeling invigorated and wanting to do more because you will be on a bit of an adrenaline high.

So lets pretend that every year you wanted to lose weight for the swimsuit season... say 15 pounds. Then hypothetically you could go jogging for an hour every day for 3 months and you would shed the weight. But jogging might not get your heart going fast enough to kickstart the Afterburn Effect, which is why you can actually get better results by using the same amount of time to do high intensity exercises like sprinting, vigorous jumping jacks, basically any kind of high intensity exercise.

The adrenaline combined with the Afterburn Effect will leave you feeling very energetic and after a few days of doing the exercises you will want to do them more often - and even look forward to them.

In which case you won't lack for motivation as you shed the pounds and aim to get that Beach Perfect Body.



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