Make Exercise Your Bitch: How little exercise do I need a week?

Exactly how LITTLE exercise do you need a week?

According to studies such as this one, you may just need to exercise 1 minute of exercise A WEEK!

I'm not talking about cardio or stretching. I'm referring to strength training.
Cardio and stretching can be done on a daily basis to keep up with calories in and out to maintain fat loss and cardiac health. Stretching can be done daily too and it helps with flexibility and balance. [I do stretching while playing video games. Hah.]

What does this mean? This means, do NOT over train! Yes, weight training every day will lead to depression, paranoia AND getting further from your fitness goals. Train smart when you train hard. Three to four times a week of weight training is enough. If you're not recovering well, decrease it to two. Try to cover all muscle groups when you train. (e.g. 2 times a week = upper body + lower body/ Full body + Full body)

However, these exercises in these studies involve heavy weight with a pause at the end, thus that is why for some of my exercises, I emphasize on holding the weight/resistance band to a certain position at the end. This will help in muscle growth and thus building a leaner body. This "hold" is called a "negative".

Try it out when you do your next strength training workout. Even holding a push up at the "bottom" position is a negative! Try it out and you'll realise that a simple push up isn't as easy as you think!

This week's upper body workout
15 Elevated push ups
20 Resistance Band (RB) squats

12 RB Upright rows
12 RB Military press
12 RB Lateral raises
12 RB Front raises
Repeat this 3 times