The Famous 4 Minute Workout

Time Poor or Lacking incentive ? Let me share with you a great little workout.

Hand’s down, my most popular editorial this last 2 years. This is easy and it works !

In just 4 minutes you can exercise your 16 major muscle groups,

and… no matter where you are, who you’re with, or what you’re wearing it is available to you.

Consistency is key, but you will be encouraged as most start to feel the results after just 1 week.

Did you know that? ;

• on average we loose 0. 5 kg muscle and gain 0. 7 kg fat every year after the age of 35.

• exercise for 5-10 minutes after a meal blunts the Blood sugar level rise.

• short and frequent bouts of exercise are very good for your metabolism, increasing metabolic rate, insulin sensitivity and glucose control.

• the short interval effect on metabolic rate stays longer than a long bout of cardio for > 18 minutes.

“I’d like you to consider building this little routine into your morning EVERY DAY.

First thing in the morning on waking has many benefits including the opportunity for a consistency reset. It will also reassure you that you are doing great things for your body every day no matter how busy life seems.”

The 4 Minute workout was pioneered by Dr Zac Bush, one of my favourite American Intergrative MD’s.

As with all exercise FORM is important, so best you watch Dr Zac to ensure you exercise correctly.

as Dr Zach says, "This is an efficient anaerobic workout that can be done multiple times per day. The more frequently you do it, the better your results.” 

“The Power molecule is Nitric Oxide.” So why do we want more Nitric Oxide ?

( answer: to support Heart, Vessel, Brain and Metabolic Health )

Nitric Oxide is a little molecule made by the human body that feeds your muscles. When you start to exercise and run out of oxygen (you feel your muscles ache), Nitric Oxide is released. As it moves downstream, blood vessels dilate allowing more oxygen and nutrient delivery for muscle growth. 

Our blood vessels actually only store about 90 seconds worth of Nitric Oxide before they need to manufacture more, so working each major muscle group out for 90 seconds gives you the most efficient workout to tone and build muscles. 

Your body has the ability to regenerate Nitric Oxide every couple of hours, giving you the opportunity to release it multiple times a day. What that means is the most effective way to increase your muscle function is to work out very briefly every few hours.

Let me know what you think !