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The body you want

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I'm going to let you in on a little secret. You don’t need to spend hours in the gym, slaving away with a trainer like me, to get the body you've always wanted. All you need is 32 minutes a week.

The training below is what’s called Minimum Effective Dose. This is simply the smallest dose that will produce a desired outcome. In your case, fat loss and muscle gain. Anything beyond the MED is wasteful.

For example, to boil water the MED is 212°F (100°C) at standard air pressure. Boiled is boiled; higher temperatures will not make it "more boiled." Higher temperatures just consume more resources that could be used for something else more productive.

More is not better. This goes for exercise, too. Indeed, your greatest challenge with the routine below is resisting the temptation to do more. When followed to the letter, this MED routine below not only delivers great results, but it does so in 32 minutes a week.

Uh-oh, I just put myself out of a job.

INSTRUCTIONS

Follow the training below, 4 times per week (Monday, Tuesday, Thursday and Friday). Use nothing less than 100% effort.

Day 1

Close grip push-ups 10 reps (Can be done on knees or on an incline surface)

Inverted rows 10 reps

Kettle bell swings -20 reps

Rest one minute at the end of each circuit. Repeat 5 times

DAY 2

Do a 2-minute warm up and then 15-second sprint/15-second rest. Repeat this cycle for 5 work/rest intervals. End with a 2-minute cool down.

(This can be done on treadmill, bike, rowing machine or the elliptical)

DAY 3

Push-ups – 10 reps

Side planks - 15 seconds each side

Bodyweight squats 20 reps

Rest one minute at the end of each circuit. Repeat 5 times

DAY 4

Repeat day 2

Plug this routine in when you lack time but still want results. You will be glad you did.

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