Module 41: 30 Burpees = Abs?
Saw an interesting article the other day.
I'll spare you the reading: A woman did 30 burpees a day for 15 days and basically saw all around improvements in both energy-levels and fitness.
She started out doing 3 sets of 10 and quickly got the point where she was knocking out 30 in a row. In this week's Inner Circle advisory, I'm challenging you to take the same challenge:
When you get up in the morning -- before you eat anything -- I want you to 30 burpees. (Click here for burpee video.)
If you hate burpees, you could do mountain-climbers instead -- aim for 30 seconds.
What This Will Do:
Now, let's be honest. 30 seconds of burpees or mountain climbers won't burn many calories. But it can have a very dramatic impact on how much fat you burn the rest of the day.
Here's the story there:
In the 1950’s, researchers discovered a hormone in your body called “leptin.” Since then it’s been studied non-stop as this hormone plays a crucial role in fat burning and leanness.
Leptin is primarily released from fat cells and leptin plays a crucial role in regulating appetite, body fat and metabolism.
How It Works
In simple terms, once released by fat cells leptin travels to the brain where it acts upon leptin receptors inside the hypothalamus in inhibit appetite.
In ever simpler terms: More leptin in your brain makes you eat less.
In theory, if you simply injected leptin into your body it should make you eat less. In fact, scientists tried that with rats and guess what? They took overweight rats, injected them with additional leptin and the rats immediately started eating less, become more active and got thinner.
Success, right? Well, not so fast. In the 1990’s they tried this same experiment with overweight humans. But it didn’t work! Turns out in overweight human adults, it’s not the level of leptin that is the problem, but rather the leptin RECEPTORS in the brain.
In short, if your leptin receptors in your brain are out of balance, increasing leptin won’t have the desired effect. And if you’re currently carrying excess body fat, there’s a good chance your leptin receptors are out of balance.
A Quick Fix?
Researchers were testing sprint training on a group of athletes and found something unusual. Scientist already know that sprint training (exercising as fast and as hard as you can for a very short period of time) can increase heart rate and increase fat burning.
But researchers found that a single 30-second sprint can actually “reset” the leptin receptors in your brain and make you more likely to burn fat for the rest of the day.
Here’s The Experiment:
Scientists took a group of adults and had them perform a single “bike sprint” for 30 seconds. This basically means they pedaled as fast as they could for 30 seconds. Then scientist measured leptin levels.
Scientists found that a single 30-second sprint was enough to increase leptin signaling and reset the leptin receptors in your brain.
30 Burpees In The Morning To Burn Fat All Day Long?
I realize that most people don’t have a Wingate bicycle in their bedroom. (A special kind of bike used in the experiment that allows you to adjust the resistance and make it harder to pedal.)
That's why I'm issuing this 30-burpee challenge. After you get out of bed in the morning, do a quick warm-up -- some light jogging in place, a few jumping jacks and some easy stretches. Then bang out 30 burpees. Try and go as fast as possible (safely) as we're trying to mimic a sprint here.
Perform this experiment for the next 7 days and let me know what kind of improvements you see.
Matt Marshall, certified personal trainer and founder of Fitness Under Oath
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