Down 3.5 inches, 5% body fat, and gained 4 pounds of muscle!
30-minute workouts are better than an hour for weight loss: study.
A new Danish study has found that people who exercised for just 30 minutes a day lost a third more weight than those who worked out for an hour a day.
The rationale? Scientists believe that the shorter workout stints left subjects with more energy and motivation to live healthier lifestyles, while those who hit the gym for an hour were more likely to feel burned out.
“The subjects in the test group that exercised the least talk about increased energy levels and a higher motivation for exercising and pursuing a healthy everyday life,” said study author Dr. Astrid Jesperson of the University of Copenhagen. “They take the stairs, take the dog for an extra walk or cycle to work.” In contrast, the subjects “who exercised for one hour a day, after training, felt exhausted, demotivated and less open to making a healthy change,” she added.
“We are thus seeing that a moderate amount of exercise will significantly impact the subjects’ daily practices.”
The study, published online in the journal Scandinavian Journal of Public Health, monitored 60 moderately overweight but healthy Danish men for 13 weeks. Half of the subjects exercised vigorously for 30 minutes a day by jogging, cycling, or cross training while the other half exercised for a full hour daily. Subjects also responded to interview questions about their feelings during the study period.
On average, the men who worked out 30 minutes a day lost an average of 3.6 kg during the three months, while those exercising longer lost just 2.7 kg.
Other recent research also suggests a big payoff with small doses of exercise. This May, a new study published in the journal PLOS One found that overweight, inactive men can get fitter and healthier with just four minutes of vigorous high-intensity training three times per week.
Stil, another recent study published in the American Journal of Health Promotion found that each additional minute of intense exercise resulted in a small reduction in weight in female subjects.
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Burpees (full body extensions, modified burpee)
Push ups (modified push up)
How to Perform:
Start at 10 reps of each exercise. Rest as little as possible, do 9 reps of each exercise, count down until you finish with 1 rep of each exercise. Stop the clock.
Prep time: 20 minutes | Cook time: 50-60 minutes | Serves: 4
1 pound grass-fed ground beef
¼ pound uncured bacon, diced
½ teaspoon salt
½ teaspoon freshly ground pepper
1 pastured egg
2 cloves garlic, minced
½ onion, finely chopped
1½ cups cremini mushrooms, finely chopped
½ teaspoon red chili flakes
1 teaspoon fresh thyme, minced
1 teaspoon fresh oregano, minced
½ tablespoon gluten-free Worcestershire sauce
3 tablespoons tomato paste
1.) Preheat the oven to 350° F. Place a large skillet over medium heat and cook the bacon until crispy. Remove from the pan and sauté the onion, garlic and mushrooms in the leftover bacon fat.
2.) In a large bowl, mix the meat with all the ingredients except the tomato paste. Place the meat in an 8×8” baking dish and shape into a loaf.
3.) In a small bowl, combine the tomato paste with a tablespoon or two of water. Evenly spread it over the top of the loaf, then bake for about 45 minutes, or until done. Serve with your choice of sides.
Love the training there. Mark really pushes you to reach your goal!!!
And it’s fun with all your friends there also!!!
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Intensive workouts with a personal trainer there to guide you every step of the way. Best 30 minutes you’ll spend working out! It has such a great mix of cardio and weight training, the 30 minutes just flies by.
It is the personal training experience without the cost! I love that we can go everyday and it just takes 30 minutes! Consistency=results! Love it at MVP!
Jamie Brown Gaddy
Before training, I was overweight, out of shape, and I had no energy at all. All I wanted to do was eat and lay around. I didn’t want to work out or exercise in front of a lot of other people. My self-confidence had reached an all time low. The private one-on-one sessions have really helped me a lot.
I have lost about 25 pounds so far in almost 3 months, but it’s not just that. I’m wearing clothes that I haven’t worn in 3 or 4 years and I can actually run up and down the basketball court again in my men’s league. I have never felt better in my life. I have lost weight the right way and my body feels so much better.
My friend Whitney introduced me to my trainer Mark (who has also become a good friend) and it’s the best personal investment that I have ever made. It has changed my life!!!!!
Time to give credit where credit is due…I have never been one to ever stick with a workout routine. I have tried several trainers and have given up before the month was over. I have been working out with Mark Vymislicky since the beginning of March and my body has transformed with just 30 minute sessions, 3 days a week! I am more conscious about eating right and actually look forward to my workouts which I never thought possible!
If you are looking for a true professional trainer that knows what he’s doing…Mark is your guy! Oh and no excuses if you have a hurt back, neck, ankle, knee etc…he can work around that and still give you a great workout! #lovingbeingfitandhealthy
Shelly Medlin Ragsdale
I have been at MVP Training for 3 years. I am a RAVING fan of this studio and what it believes in. I have never sweated as much or have felt so much energy from exercising before.
I believe that 30 minutes for a workout was my magic number especially being a busy mom and teacher. I am always able to squeeze in 30 minutes no matter now busy I am.
Mark is a great trainer and you definitely feel the burn! This is the perfect workout if you don’t like to work out or don’t have a lot of time.
I get more of a workout in 30 minutes then if I went to the gym and worked out for an hour on my own!
I love fact that every work out is different, challenging and unique. You never get bored doing the same thing over and over again and we are always learning something new! I can honestly say that I am excited about working out! I came into the program wanting to tone up and have more energy- and that’s exactly what I have gotten from it.
As a work at home mom of 2, by mid afternoon I was always exhausted! Not only do I feel like a whole new person, with tons of energy – (even after the 5:30 am workouts) I can see such a change in myself, mentally and physically. It’s a huge stress reliever for me! My overall appearance has changed and I am more tone than I have ever been. After 2 kids I have people telling me I look better than I have ever looked, and I feel better than I ever have!
This program has helped me to have an overall lifestyle change, with eating healthier and taking better care of myself! I love everything about it and look forward in my future progress!
Between getting older and constantly working, I felt I had neglected my body. I gained weight and simply felt sluggish and out of shape. I was still active to a point, just not enough to avoid the weight gain associated with improper diet and lack of a more disciplined workout regimen.
My weight loss has been gradual, but only because my body has changed as well. In approx.. 6 months, I’ve lost 4% body fat and gained 8 lbs. of lean muscle. Eating properly, disciplined workouts and rest have contributed to a better lifestyle and my body feels much better as a result. – Whit Phipps