8 Minutes to Muscles

8 Minutes to Muscles

If you are like most people, you are time deprived and don't want to spend hours in the gym, but want to look as if you do.  Improving your life and health does not need to take a lot of time if you have a plan and use effective and proven techniques.  In a time urgent world getting in a full fitness routine may not be in your regular schedule.  You can make a significant difference in your muscle size, strength, posture, appearance and self esteem with a minimal time investment. 

Commit to taking 8 Minutes a day 7 days a week to reshape your body.  Start by choosing the 5 body parts that need the most attention.  For example the Abs, Chest, Legs, Shoulders and Arms.  Monday Through Friday perform 8 minutes of strengthening exercises for the given body part.  Using the abdominals as an example, start out with the following 8 exercises on a Monday; basic crunch, reverse crunch, double crunch, bicycle maneuver, oblique crunch, long arm crunch and vertical leg crunch.  Perform each one for 45 seconds, resting for 15 seconds and then proceed to the next exercise.  At the end of 8 minutes you will have stimulated the waist which in time will help to decrease back pain, improve you posture, give you the appearance of a leaner look and bring in your belt a few notches.

On Tuesday through Friday, do the same for each muscle groups you would like to focus on.  Be sure to perform each exercise slowly and with perfect form.  As you get stronger, add more resistance to the strengthening exercises.  Set a consistent time of day to reserve your 8 minutes of exercise.  First thing in the morning may be best.  Getting up 8 minutes earlier is certainly worth the results it can produce.  Strength training will help to add lean metabolically active muscle which will help you to burn more calories while you sleep. 

On Saturday, take 8 minutes to perform 10 stretches for the major muscle groups.  This will help to enhance your range of motion, decrease risk of injury, relieve stress in the muscles and prevent future loss of flexibility.  Perform the stretches after you get out of the shower when you body is the warmest. Hold each stretch for 30 seconds and when appropriate repeat on the other limb.  Be sure to inhale and exhale deeply with each stretch. 

On Sunday opt for 8 minutes of meditation.  That can mean different things for different people.  For some it may be going for a solitary walk taking in the fresh air and beautiful scenery.  For others it may be sitting in your favorite chair taking deep breaths and focusing internally.  The purpose is to relax your mind, reduce your stress and release physical tension. If you are able to sneak in an additional 8 minutes throughout the week, strive to get your heart rate up by walking briskly to balance out your program.  The endorphin rush will give your mood a boost.  Your 8 minute cardio sessions do not have to be consecutive with your strength sessions.  You can do several 8 minute bouts a day. 

Keep in mind that 8 minutes can make a difference in your physical fitness and mental health, but when possible, treat yourself to a longer workout session.