I use principles learned from the Fat Burning Furnace, or FBF, system created by Rob Poulous. Regardless of age or lifestyle, everyone should have a work-out routine similar to this one. Due to the way it coordinates the body movements, you can exercise as little as 45 minutes per week and still reap huge gains from this workout.
In the couple of years that I’ve been doing this workout routine, I haven’t lost much weight because I don’t follow the dietary guidelines from the FBF program manual. However, with as little as an hour of exercise per week I’ve increased my flexibility and greatly reduced my aches and pains. Additionally, I’ve increased my muscle mass and my overall strength has increased more than 35 percent. It’s worth noting that, while I haven’t lost weight with this workout plan, I haven’t gained any, either. I make an effort to eat healthy meals with my child, but alone I eat a lot of fast food and junk. At least twice a month I eat a whole Little Ceasar’s pizza by myself, and I’m very familiar with the décor of McDonald’s and Biscuitville. The fact that I eat all that garbage, I have gained muscle mass, and I haven’t gained weight suggests that this type of workout is important to have even a semi-healthy lifestyle. It’s the bare minimum the average American needs. I am overweight, but strong and somewhat fit. If I could eat six small meals a day, and cut out junk food, I’d lose weight fairly fast and be very healthy, but I’m the average American. I work at a desk and eat two meals a day out of a vending machine, or served through a car window. I need this intense workout just to stay somewhat healthy.
I work out three days a week. I perform pec flys, chest press, straight arm pull downs, lat pull downs, triceps curls, three types of rows, military press, leg extensions, and leg presses at the gym at my apartment complex. I keep my heart rate up with a quick walk back to my apartment and finish with bicep curls, and kettle bell exercises for abs. Keeping the weight intense enough to achieve momentary muscle overload, I manage a tough workout in only 8-10 reps for most exercises. It only takes about twenty minutes. If you don’t have access to a gym, you can perform all the same exercises with a best weight bench and dumbbells. An investment in Powerblock dumbbells and a bench can cost as little as $200, and be all that you need.
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