Varying your workouts boosts your metabolism.
Comstock Images/Stockbyte/Getty Images
Chris Powell is a fitness expert with a degree in exercise science -- concentrating in physiology and biomechanics -- and a certification as a strength and conditioning specialist. He is known for being the trainer for ABC's show "Extreme Weight Loss." He has also written two books about diet and fitness for weight loss, as well as blogs. His goal is to transform people's bodies by transforming their attitude, diet and exercise habits. He works with a four-part plan to create this whole-body transformation: choose a promise, choose a carb, choose a nine-minute mission and choose a shredder.
Choose a Promise
Chris Powell begins his transformations by asking you to make a promise that you know you can keep. Instead of setting impossible goals, you set a goal, or promise, that is reasonable and achievable. This way, you do not become overwhelmed or discouraged by setting goals you cannot meet. Once your first promise becomes a habit, you can build on it by setting other goals. These promises get progressively harder as you become stronger in your good habits.
Choose a Carb
This is the diet portion of the transformation plan. Chris Powell outlines four different carb cycles -- the easy cycle, the classic cycle, the turbo cycle and the fit cycle. All four cycles have similar principles -- eat five meals every three hours, always have a high-carbohydrate and high-protein breakfast, choose approved foods from a list and drink a gallon of water a day. You also alternate high-carb and low-carb days in a specific pattern, depending on which carb cycle you choose. The easy cycle alternates high-carb and low-carb days. On high-carb days, you can have one cheat meal. The classic cycle alternates high and low-carb days, with one cheat day per week. The turbo cycle is two low-carb days followed by one high-carb day. This is repeated twice during the week and the seventh day is a reward day. The fit cycle is two high-carb days followed by a low-carb day. This is repeated twice during the week and the seventh day is a reward day.
Nine-minute missions are quick, nine-minute workouts that you do in the morning as soon as you get up. Missions are designed to strengthen your muscles, boost your metabolism and increase fat loss. You do as much of a mission workout as your can for nine minutes five days a week. There are five different styles, one for each day of the week -- the sprinterval mission, the rapid rounds mission, the enduro mission, the stepladder mission and the super circuit mission. Each of these categories has multiple exercises to choose from so that you can do a different workout every day of the month. These workouts use your body, the floor and a chair.
Shredders are exercises intended to burn calories and fat and increase your physical fitness. They are always done on the five days you do your nine-minute missions, and they are done between doing your mission and going to bed. Shredders have two principles -- the first is to work out alternating low and high intensities (interval training) and the second is to increase your cardio every week. These two principles help you avoid plateaus by stimulating your metabolism in a different manner each day, which keeps your body from becoming accustomed to the exercise. To do a shredder, choose from a list of exercises and set a time for your workout. Start at five minutes a day and work up to 60 minutes over the course of three months. Once you have chosen your time, divide it up into an even number of increments. Perform the exercises in these increments, alternating between high intensity and low intensity for the duration of the shredder.