Authors: David Zinczenko

The 8-Hour Diet (30 page)

But if you add just a little exercise into the mix? By exercising before your first meal of the day, you hasten the glycogen burn—and maximize the amount of time your body is burning fat.

Now, does it make sense to exercise for more than 8 minutes? Sure, if you want. But it’s more important to get into a habit of consistency and make physical movement a part of as many days a week as possible. To help you along, I borrowed the minds of some of the best exercise experts in the world and channeled them through the expertise of the
Men’s Health
fitness team.

Some of what follows will be challenging, but there are supereasy workouts here as well—starting with a simple 8-minute walk. Will walking 8 minutes a day give you abs like Ryan Lochte? No, but you’re not looking to burn 1,000 calories, or even 100 necessarily. You’re looking to boost your metabolism in order to tap into your glycogen stores. Combined with the 8-Hour Diet, even this easy bit of movement will ignite your fat burners faster and speed you on the path to leanness. Then, work your way up to harder workouts. Combine them into 16-, 24-, or 32-minute workouts. But aim for consistency: I’d rather see you do 8 minutes a day than 32 minutes once or twice a week.

THE 8-MINUTE
WORKOUTS

ONE-EXERCISE ROUTINES

If you’re not a regular exerciser, there’s no need to rush into a strenuous new workout plan. A beginner’s goal is just to burn a few extra calories to help your body deplete its glycogen stores.

EXERCISE 1

Walking

OPTION 1:
Simply take a brisk walk for 8 minutes in the morning.

OPTION 2:
Walk on a treadmill at a slight incline for 8 minutes. Increase the incline for a greater calorie burn.

NOTE:
To turn this into a personal challenge, walk as far as you can, as fast as you can, for 4 minutes, then turn around and walk back. Aim to walk just a little bit farther each day—either by extending your time, or by upping your speed.

EXERCISE 2

Running Outside

OPTION 1:
Jog at a steady pace that allows you to talk, but only in short spurts of three or four words at a time.

OPTION 2:
Go easy, go hard. Jog at a light, easy pace for 30 seconds. Then step up your pace a couple of notches for 30 seconds. Continue to repeat back and forth.

NOTE:
You can try this same routine on a stationary bike, rowing machine, or other aerobic equipment.

EXERCISE 3

Running in Place

Run in place for 60 seconds, trying to raise your knees high. Rest for 60 seconds. Run for another 60 seconds, and rest for 60 seconds. Then run for 60 seconds, only now move backward and forward a few feet as you do it. Rest for 60 seconds. Run for 60 seconds again, but as you do, move a few feet to the left and then a few feet back to the right. Rest for 30 seconds. Then finish up by running for 30 seconds in place.

MORE OPTIONS!

Use this running in place routine in combination with jumping jacks, seal jacks, or jump rope.

EXERCISE 4

Burpees

Set a timer for 8 minutes. Your goal is to complete 8 rounds of a level in 8 minutes. For instance, in level 1 you will attempt 4 reps every minute for 8 minutes. Once you can do 8 rounds in 8 minutes, move on to the next level. Don’t rush at first; focus on maintaining good form and building both strength and flexibility.

LEVEL	REPETITIONS
1	4
2	5
3	6
4	7
5	8
6	9

Stand in front of a low box (about 6 to 12 inches high) with your feet set wider than shoulder-width apart. Bending at your hips and knees, lower your body into a squat until you can place your palms on the box (1). Kick your legs backward (2), then reverse the move and pull your legs back to the squat position (3). Then quickly stand up (4). That’s 1 rep.

MAKE IT EASIER

Instead of kicking your legs back simultaneously, slowly straighten one leg behind you, and then the other. Reverse the movement and then stand up.

MAKE IT HARDER

Add a pushup each time you kick your legs back. Also, you can jump up from the squat position instead of simply standing.

EXERCISE 5a

Alternating Reverse Lunges

Stand tall with your feet hip-width apart and your hands in front of your chest or at your sides. Keeping your torso upright, step backward with your left foot and lower your body until your front knee is bent at least 90 degrees and your back knee almost touches the floor. Push yourself back to the starting position. That’s 1 repetition. Now repeat the movement with your right leg, alternating back and forth.

MAKE IT HARDER

Hold a dumbbell next to your chest with both hands, or hold a dumbbell in each hand next to your sides.

TWO-EXERCISE ROUTINES

Here are three two-exercise routines that combine two toning exercises and can be done with just your body weight. They emphasize hard-to-tone areas like the butt, thighs, arms, and shoulders. Do 8 repetitions of the first exercise, followed by 8 repetitions of the second exercise. That’s one round. Repeat for as many rounds as you can in 8 minutes, resting when needed. You’ll burn about 16 calories per round.

EXERCISE 5b

Mountain Climber

Assume a pushup position with your arms completely straight. Your body should form a straight line from your head to your ankles. Without allowing your lower-back posture to change, lift your right foot off the floor and slowly move your right knee toward your chest. Return to the starting position, and repeat with your left leg. Alternate back and forth for the duration of the set.

MAKE IT EASIER

Place your hands on an elevated surface, such as a bench or ottoman.

MAKE IT HARDER

Place your feet on an elevated surface, such as a bench or ottoman.

EXERCISE 6a

Body-Weight Power Squat

Stand with your feet slightly beyond shoulder-width apart, toes forward, hands next to your sides. Simultaneously push your hips back and swing your arms backward, lowering your body until your thighs are close to parallel to the floor. Pause, and then quickly push yourself back to the starting position as you swing your arms above your head, ending the movement on your toes.