2 Workouts for a Date-Ready Body
|Sam Stieler • 10/07/12|
To enjoy a happy, fruitful dating life, you need to maintain an attractive, athletic body. Yeah, I know this sounds shallow. And yes, I’m sure you can cite a few exceptions to this rule. But the average individual won’t be able to get the most out of their romantic pursuits unless they maintain a base level of physical fitness.
Developing an athletic, attractive body will provide so many benefits for your dating life. You will look good all the time, no matter what you wear. You will feel great, filled with energy and confidence. And you will broadcast the high standards you hold for your life and for anyone who wants to be a part of it.
Lucky for you, developing a date-ready body is much easier than you ever imagined… as long as you stick with one of the following workouts.
Forget the misguided theory that you need to perform endless cardio sessions seven days a week to reach a high level of physical conditioning. Spending an hour a day on the elliptical machine is not only massively inconvenient, but it’s also a recipe for physical disaster.
Long duration, low intensity exercise leads to muscular fatigue, an increased incidence of injury and a cocktail of stress hormones flooding your bloodstream that can dramatically delay recovery.
Instead, replace your long cardio torture treatments with short bursts of interval work. I recommend Tabata Intervals. The formula for a Tabata Interval is simple — exercise intensely for 20 seconds, rest for 10 seconds, and repeat this 30-second cycle eight times in a row.
Studies show that individuals who engage in Tabata Intervals actually increase their aerobic and anaerobic capacity faster than individuals who engage in long-form cardio.
Considering the fact that Tabata intervals only take four minutes out of your day to perform, they offer some clear practical advantages over sweating it out at the gym as well.
“Their combination still positively impacts
every muscle group in your body.”
High-intensity weight lifting.
Weight lifting follows the same basic principles as cardio work — spending an hour cranking out countless reps with middling weights will lead to muscle damage instead of muscle growth.
If you’re interested in building your muscles and/or increasing your strength, you will reach much greater results performing extremely short, extremely focused lifting sessions revolving around moving very heavy weights just a couple of times.
One of the simplest, and most effective, weight lifting programs ever devised sprung from the mind of world-class sprint coach Barry Ross. Instead of locking his athletes away in the weight room for hours a day, Ross got his athletes very, very strong with a program consisting of two sets of two reps of two exercises (bench press and deadlift) performed three to five times a week.
If you want to implement a very effective (and even simpler) Ross-inspired weight lifting workout, consider trying out the following, which should be performed on Mondays, Wednesdays and Fridays.
It sounds too simple to work, but try it out for a week or two and you’ll become a believer:
- Perform the heaviest bench press you can for two to three reps.
- Wait five minutes.
- Perform the heaviest deadlift you can for two to three reps.
- Go home.
This combination of short movements allows you to move heavier weights than if you tried to perform contest-style lifts, yet their combination still positively impacts every muscle group in your body with less than 30 minutes of gym time a week!