Posted on 11/02/2023 11:47:06 AM PDT by dennisw
Andrew Holmes has more than 264,000 followers on TikTok He recently demonstrated his three-move workout that can be done anywhere Holmes did the exercises in his bathtub and on his living room table
A Canadian weight loss coach who shed 45 pounds and transformed his body has revealed his 10-minute 'no excuses' workout that can be done anywhere.
Andrew Holmes, founder of Weight Loss Warriors, has more than 264,000 followers on TikTok, where he shares fitness and nutrition tips.
The content creator, who uses the handle @andrewholmes79, recently demonstrated his effective three-move workout.
'If you're trying to lose weight and always bulls*****g yourself that you never have time to exercise, here's the simplest 10-minute workout that you can use to smash that excuse,' he said at the start of the video.
Summary>>>> 10-MINUTE WORKOUT Set a timer for 10 minutes and repeat the following three-move sequence as many time as you can:
10 squats 10 pushups 20-second plank
(Excerpt) Read more at dailymail.co.uk ...
“doing rough outdoor chores”
I’m getting near the end of my annual winterization program. That is a LOT of work. Emptying flower pots, cleaning the soil, putting soil back in pots, putting away furniture, putting away the garden hoses, raking, blowing, sweeping, pruning, weeding, bagging, planting bulbs, taking down patio string lights, putting away the garden wifi extender, and lots more. It’s a three to four week project every year. So far we’ve hauled 35 LARGE heavy duty bags of yard debris to the dump with more to go when the Japanese Maples and the huge cherry tree finally let go of their leaves.
The good thing is I get to reverse it all in six months!
It’s a great workout.
I will tell you how bodybuilders lose weight.
They first set their protein intake to 0.75gm per pound that they wish to weigh. There are 4 calories per gram of protein.
Then they take in the same amount of calories in fat. There are 9 calories per gram of fat.
The rest of the diet is carbohydrates. There, is where the weight loss happens. Set the rest of the calories of your diet in carbohydrates. Controlling your intake of carbohydrates from foods like bread and pasta are key to losing weight, because they are calorie dense.
You can have as much salad as you want, as long as you control how much salad dressing you eat.
I really good salad dressing is diet Kraft Miracle whip with lemon juice. You can stretch that salad dressing a long way, which helps your calorie intake. Many body builders will use vinegar and lemon juice for dressing, because there is almost no calories in that.
Get to know your foods, how much calories each food has and how much protein, fats and carbs each food has.
Start by cutting out 50 calories of carbs. Do that for two weeks and weigh yourself. If you haven’t lost weight, cut back on 50 more calories/day and weigh yourself again in two weeks.
The best a man can lose, under the best circumstances, is 2-4lbs in two weeks. The best a women can lose is 1-2lbs in two weeks. Likely, they will do half that and that’s still pretty good.
It’s the carbs, once you have set your protein and fat intake, that is key to losing weight.
Some people’s knee problems have been caused by an accident, not excess blubber.
Yep. I worked out 5 days a week for 3 months and didn’t shed a pound. I also don’t eat a lot but when I do it’s more carbs than it should be. Either I have a messed up metabolism or it’s “what” you eat not just how much.
Also, you should have two streams of exercise. The first one is your fitness regime. This one is hard to do, but it builds your fitness.
The other one is an easier one that you can do through the day during your free moments. Even if it is just walking or stretching, it helps. The purpose of this one is just to burn calories.
True, but even if the damage was caused by an accident, losing weight will help take pressure off the knee, making all movements easier and less taxing on leg joints (it helps with feet and ankles also to lose weight)
This sounds cool if you don’t mind my asking how much did it run?
that often happens, because muscle weighs more than fat, so you were possibly burning fat, but replacing it with more dense muscle and thus didn’t see the scale move much. Measurements are far more important than the scale when doing muscle-building workouts.
Not in my case. I’m 5 foot 8 inches and weigh 122 pounds, the same weight I was in high school. I’m female.
My knee was replaced last September 12 due to an accident that occurred in 2000.
The surgeon told me that people on the thin side heal faster than fatties. Makes sense.
He’s not claiming that doing a ten minute workout will make you fit.
His point is that you can fit mini workouts throughout your day, which does have a positive impact on your fitness. Physiologists have found that the body doesn’t care if you run a marathon all at once or if you disperse your time to run that marathon throughout the day, it will have the same effect either way, in terms of burning calories.
Bump
congrats on being so thin!
I do shrugs with two 65# dumbbells on shoulder day.
I grab them from the rack, then walk away from the rack so I’m not in the way of others. As I walk away and feel the extra weight on my gait and balance, I never fail to think, what life and mobility was like when I was 60# heavier. It’s a great reminder of the benefit of losing weight and am thankful to the Lord to be healthy enough to achieve this, but also appreciate those who are overweight and the challenge before them.
Slow and steady...the weight will go away, but you ABSOLUTELY cannot out-work a bad diet.
FWIW...what I abide by (even today) is five days 10-15% calorie deficit below basal metabolic rate, two days of feast and 3-4 days of progressive strength training each week. Rest days are INCREDIBLY important to muscle recovery and growth, as is upping the protein consumed...more than you think and difficult to eat that much to meet your needs.
Now that it’s cooling off and running season is here. Two runs each week @ 5k each really burns the summer goo. Four miles is like being touched by the gypsy as she whispers “thinner”.
Best wishes to any and all trying to get in shape. Get a trainer who has a focus on preventing injury, good form and Stewartr progress. The money you pay is WELL worth it.
61
Male
6’
169#
43” chest
15.5” neck and upper arms
29” levis jeans
Size 16 shoes.
...ok, I made that last one up for laughs =o)
The only questions I have are:
How long does it take to do the exercises?
And
How many followers does he have on TicTok?
I’ve almost lost 125 pounds of pure worthlessness. I’m just waiting for the judge to sign the divorce papers..
Interesting. Squat without weights, pushups, and plank where you lie face down and then prop yourself up on your elbows. Simple but odd.
don’t forget about getting the thin/skinny genes from your parents...
Cycling is one of the best exercises as you age. It’s very low impact, so easy on the joints. And the new melding of stationary exercise bikes and video “games” is, as you note, very addicting. For those trying to lose weight and get more fit, what they really mean is to drop a lot of fat accumulated through the years. A moderate pace on a bike will put you in the fat-burning cardio zone.
For me, I use the Zwift application. Yes, it’s video-game quality imagery rather than actual video, but that’s good enough. Zwift controls the resistance on my trainer, so uphill on the screen is harder and downhill is easier. You can do structured workouts if trying to pursue a specific fitness objective, ride in virtual groups (others from all around the world are with you), or you can just free-ride to your heart’s content.
Pro-tip: if your objective is weight loss, then doing a 1-hour ride every other day will burn more fat over time than doing a 30 minute ride every day. That’s because your body will first try to use up the energy stored in muscle, then draw from your fat reserves. It takes 20-40 minutes of aerobic activity for the switch from muscle/glycogen to fat as your fuel source. So, once you’re past the 40 minute mark, the majority of your fuel is derived from fat. That’s 20 minutes (at least) of fat-burn if riding an hour. In a 30 minute effort, you’re barely burning any fat. (But in either case, you’re getting cardio and pulmonary benefits.)
“Everyone has time to exercise, they’re just too lazy.”
Yeah, I’m lazy. I get tired real quick with a failing heart and 6 previous procedures, severe asthma, advanced diabetes, and broken parts from being blown up once and shot twice. Lazy? Probably. Not everyone fits the mold and his exercise regime doesn’t either.
wy69
Your whining is tiresome.
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