If you are the type of person who doesn’t much like working out, but still would like to look like you spend hours sweating in the gym, then this post is exactly for you 🙂
It’s possible to spend just minutes per day, at home, with minimal equipment and get the same results as you would from working out long and hard at the gym. What am I talking about, I hear you say. Well, this is an idea put forward by Tim Ferriss in his book The Four Hour Body. It’s called the Minimal Effective Dose, and Ferriss claims you can lose 3% body fat in one hour per month. I’ll just let that sink in for a second.
So what does the Minimum Effective Dose (MED) actually mean? Well, the MED is simply the smallest dose that will produce the desired outcome and anything beyond the MED is just wasteful. The example that Tim gives in the book is boiling water. Water boils at 100°C at normal air pressure. Water is not “more boiled” if you add more heat. So, you need 100°C to boiling water, and anything beyond that is wasted.
This principle can be applied to fat loss, in that there is a certain amount of work you must do to trigger fat loss, and that amount is enough to make a difference. More is not better. The MED will deliver the most dramatic results, and in the least amount of time possible.
Ok so now that I have introduced you all to this utopia let’s get down to the actual workout 😉
The workout is based on a simple floor workout and kettlebell swings. Kettlebells are like big cannonballs with a handle. They come in a range of weights and sizes. They are great. You will love them! There are many things you can do with them too, but first of all, let’s talk about this particular workout – in which they will only be used for one move – the kettlebell swing. Watch this clip for a demo:
So basically, you are going to do that, with a challenging kettlebell (I use a 12kg). As well as that move, you are also going to do two other moves: hip bridges and bird dogs (google it).
The workout is as follows: 20 hip bridges, followed by 15 bird dogs (one set each side), and then 50 kettlebell swings. Do this whole routine 3 times per week, on alternate days, before breakfast. That’s it! That’s your MED. Pretty amazing, right?
Kettlebells themselves are actually pretty amazing. They are reasonable to buy, you only really need one (maybe two), and they are small and easy to keep out of the way.
Once you get going with the swing, you have the best move ever down pat. If you are keen, though, there are many other ways you can use a kettlebell to get real results.
Just search on the internet for kettlebell workouts, and you’ll see what I mean. I just love them. I got mine here on Amazon.
It’s important to get best kettlebells that are made of cast iron, because some can be filled with concrete which can break if you drop it. And I personally like the ones that are dipped in vinyl because they look better 😉