No time, no gym access, no problem

Here, I will give you a workout routine I call “Metabolic Boost Workout”. I designed this exercise routine to be equipment free, meaning you can do it anywhere and anytime. All you need is space 3 meters wide and time at least 15 minutes long. That is not too much to ask, is it?

Therefore, this is the workout for you when you are traveling or when you are EXTREMELY busy until you don’t have time to go to gym. You can do it in your own hotel room. Or in situation where you don’t have access to gym, you can always do this in your own home. So now, there is no more excuse not to workout, isn’t there?

WAIT! It gets even simpler and more convenient for you.

To make it even more flexible, the duration of the workout can be adjusted according to your preference. But I personally recommend at least 15 minutes to really make this workout effective.

Unlike weight training, which places great demand on your muscle and thus, requires complete recovery before doing it again, this workout does not place such demand on your muscle. BUT this workout is promised to be as intense as weight training if you really follow it closely. So, you can include this workout on your non-weight training day or in between your weight training days.

Here is the structure of the Metabolic Boost Workout:

Stationary running with your thigh lifted high (30 counts each leg)
Basketball step slide with hand touches the ground on each side (15 counts each side)
Mountain climbers (15 counts each side)
Jumping Jack (15 counts)
Y-squat (15 counts)
Push-up (15 counts)

Just keep doing these 6 exercises as quickly as possible and repeatedly without rest (or as little rest as possible) in between for your designated workout duration. I usually can do this for 7 times in 20 minutes and at the end, I find myself gasping for air and catching my breath.

When you do this workout correctly without any rest in between, you should find this workout very intense. You will find your heart pumping crazily and your lungs insanely demanding for air. Consequently, this will boost up your metabolism that might have dropped due to calorie deficit in your diet.

So, not only this workout will burn fat during the actual workout, it will also promote fat burning after the workout. All this is achieved without any equipment or trouble (can do it anywhere, anytime for FREE) in as quickly as 15 minutes.

Even more, this workout is good to increase your fitness and conditioning level after some time off from gym or weight training, after or during long holiday, or even after sickness. I personally always do this workout 3-5 times during the first week after my long absence from gym to regain my conditioning level and prepare me for the weight training. And it NEVER FAILS to do so.

Go ahead and give it a shot. Let me know how it turns out. If it does not make you gasping for air at the end of 15 minutes, it is either you take too much rests in between exercises, you don’t do it full speed, or you are a robot.

Final words before you start doing this: drink a lot of water and good luck. You’re definitely gonna need them both.

Tobias Kananggar Ganda
AMFPT Certified Personal Trainer
AMFPT Certified Sport Nutritionist
Creator of RoadToSixPack.blogspot.com

EFA Balance and its effects

So now you know why you should NEVER choose eggs high in omega-6, but instead choose those high in omega-3 such as kampong chicken eggs (see “Confused about eggs? This might be the answer”). The reason is because we generally, or I can say certainly, have had MORE than enough omega-6 fatty acids and lack of omega-3 fatty acids. The ratio between the two, which should be balance 1:1, can go as crazy as 1:20 with omega-6 is the big 2 0, thanks mostly to processed foods and hydrogenated oils.

Now, why do we have to maintain balance between those 2 essential fatty acids? What are the consequences if it is imbalance and what are the benefits if it is balance? OK slow down. Let us start with, what is omega-3 and omega-6 fatty acid?

Omega-3 and omega-6 fatty acids are actually considered as polyunsaturated fats. They are commonly called essential fatty acids (EFA). The reason they are called “essential” is because our bodies need them SO BADLY up to the point that we can’t function well without them but in the same time, our bodies can’t produce them internally. Therefore, the only source of these essential nutrients is through our diet.

But how much can your diet provide them? How balance is your diet as the source of omega-3 and omega-6? Is your diet more into omega-3? Less likely if you really live in modern world. Is your diet more into omega-6 instead? ALMOST CERTAINLY YES.

What happen when these 2 EFA are not in balance? To be specific, what happen if the omega-6 and omega-3 ratio is too high (10:1 to 20:1)? A LOT OF HEALTH PROBLEM!!

Too much of omega-6 causes inflammation in our bodies, specifically arteries. This arterial inflammation is associated with construction of arterial clots. What happen when your arteries are full with clots? HEART ATTACK AND STROKE!! (to know how these arterial clots are formed, see ”Cholesterol, villain or friend?”)

Not just that, too much omega-6 intake for long period of time will cause insulin resistance. Consequently, your insulin is less effective in controlling the blood sugar level. So, your body needs to produce more insulin to perform at the same level of effectiveness. And here is the worst part. Insulin, of course, has fat storage nature in your body. Guess what happen next? BELLY FAT STARTS TO PILE UP and OBESITY IS COMING.

On the other hand, balance ratio of these 2 will protect you from heart problem, hypertension, and cancer. It will also increase the strength of your immune system as in such balance, your internal inflammation is greatly reduced and as a result, less demand on your immune system. WAIT IT GETS BETTER, the balance ratio also helps you to LOSE FAT and BE LEAN because in such condition, your metabolism will be at its best and thus, your body is less likely to store fat.

I guess those reasons above should have made you aware and motivated to balance the 2 EFAs. But how do you increase the intake of omega-3 and reduce the intake of omega-6?

To reduce the intake of omega-6 is simple. Just avoid processed food as well as hydrogenated oils. For cooking, use extra virgin olive oil or coconut oil instead.

To increase omega-3 content in your diet, you can increase you fatty fish intake such as mackerel, tuna, and salmon but be careful about the mercury content though. Nuts, beans, and flaxseed are also good sources of omega-3 fatty acids. Other seafood such as shrimp, clams, and oyster also offers decent amount of omega-3, but again, be careful about the mercury content.

Final question, do you think it is better to balance the ratio NOW OR LATER after you have a problem with heart, hypertension, or obesity? It is your call. I think both you and I know the answer.

Till then, balance it and stay away from road to obesity, but instead, stay on the road to six pack.

Tobias Kananggar Ganda
AMFPT Certified Personal Trainer
AMFPT Certified Sport Nutritionist
Creator of RoadToSixPack.blogspot.com