Short, Effective Workouts
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Short, Effective Workouts

It's time to start exercising. It's time to get serious about exercise. What should you do?
4.0 (1 rating)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
302 students enrolled
Created by Greg Mumm
Last updated 8/2016
English
Curiosity Sale
Current price: $10 Original price: $45 Discount: 78% off
30-Day Money-Back Guarantee
Includes:
  • 1 hour on-demand video
  • 8 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Understand the soft side of a workout (how to get motivated, how to conquer boredom).
  • Understand hard side of a workout (what exercises melt fat, and what routines build muscle).
  • Learn a short, effective workout.
View Curriculum
Requirements
  • Ambitious, open mind.
Description

Learn the skills for workouts that work.

Is it time to get serious about exercise? 

  • Short workouts
  • Efficient workouts
  • Effective workouts

You'll learn knowledge and techniques for a lifetime of short, useful workouts

  • What exercises melt fat
  • What exercises build muscle
  • What exercises waste time

Who is the ideal student?

Students should be healthy, ambitious and between the ages of 20 and 50. Students should be new to exercise or unfulfilled with their current workouts.

Bonus skills

  • How to get motivated
  • How to deal with people
  • How to find time
  • How to enjoy exercise more than you do now

Why take the course?

  • Lose weight
  • Gain energy
  • Build muscle (guys)

What is the course?

This course consists of 13 short (most 2-5 minutes) lectures, many with printable worksheets. Each lecture emphasizes the importance of “soft” skills like enjoyment and dealing with people.

This course introduces and includes a 14 week workout mixing strength exercises and cardio exercises. The workout is explained in the lectures and the workout is downloadable and ready to use after all lectures have been completed.

This course focuses on lifetime skills that you can apply immediately and continue to apply forever.

If you want to lose weight, gain energy, or build muscle, you will graduate with the knowledge and techniques for short, useful workouts. No wasted time. Stuff you can use for a lifetime.

There's more to exercise than the exercises, so we're going to learn about the soft side of workouts (how to get motivated, how to conquer boredom) AND the hard side of workouts (what exercises melt fat, what routines build muscle.)

Why work out if you don't enjoy it?

What have to got to lose, weight?

The course includes the 14 week E-3-C workout.


Who is the target audience?
  • This course is for healthy individuals ages 20-50.
  • This course is for you if you're not healthy, if you're overweight, or your doctor says you shouldn't participate in vigorous physical activity
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Curriculum For This Course
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Introduction
1 Lecture 01:49

Is it time to get serious about exercise?

  • This course is about short, effective workouts.
  • This course includes the powerful E3C workout.
  • This course is about things that works. A decade of knowledge condensed into one course. Learn the shortcuts before you start.
  • This course will prepare you for a lifetime of enjoyable exercise.


Preview 01:49
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Motivation
3 Lectures 06:26

What are the benefits of exercise?

  • One benefit is that you'll look better. Obviously, you'll lose weight, but, less obviously, your respiratory rate will lower and your posture may improve.
  • Another benefit is that you will feel better. You should have more energy. You should be less stiff.
  • There are health benefits too. Exercise reduces the risk of diabetes, lowers the risk of dying prematurely, increases HDL ("good cholesterol"), strengthens bones, strengthens muscles and strengthens joints.
Preview 02:27

You are NEVER alone.

You may think in our cable TV and internet age that few people exercise, but you're wrong.

Did you know that many high-performance people exercise? Presidents, CEOs, millionaires, the list goes on...

Exercise is growing. A century ago Teddy Roosevelt and Henry Ford didn't have many exercise choices. Experts told Jack LaLanne that exercise would hurt him. Today, however, we have organized runs and even triathlons every week.

Exercise and join millions of like-minded people.

Peer Pressure
01:53

How can goals improve your workout?

  • In this section you will build a custom fulcrum to move yourself away from where you are and towards where you want to go.
  • Using the attachment for positive goals, write out answers to the question, "How would my life benefit from exercise?"
  • Then, using the attachment for negative goals, write out answers to the question, "What parts of my life do I hate because I don’t exercise?"

This isn't an easy assignment, but it's important, so don't skip!

Goals
02:06
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Tools
3 Lectures 12:29
  • Push your yourself when it makes sense, don't simply go through the motions.
  • There are three variables to exercise: frequency, duration and intensity—how often, how long and how hard. Decades of research has shown that higher intensity exercise, done less often, and for a shorter time, has a much greater effect on your health than lower intensity exercise. 
  • Ironically, "Level Ten"  helps the mind focus making exercise more enjoyable.
Level Ten
05:43

  • People can hurt you, or people can help you.
  • Who would hurt you? Your own friends and family!
  • Why would someone hurt you? Fear? Habit?
  • How can you tell? Consider their habits, beliefs and actions (but not necessarily their words).
  • What can you do? Communicate and aim for a Win-Win. Listen more than you talk. Find people that will support you and keep them close.
Preview 03:20

  • You find time to exercise when exercise becomes a priority. Why do you take the time to sleep? Does it make your waking hours are more efficient?
  • Have you ever considered that exercise can make you more effective and more efficient?
  • How do you allocate time? Allocate your workouts first. At the beginning of the week, put your workouts on the calendar and allow nothing to interfere.
  • Tip: delegate. You can free up your valuable time by paying someone to cut the lawn, clean the house,  shop for food or do the laundry.
  • CHALLENGE: Try pre-planning your workouts for two weeks.
Scheduling
03:26
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BONUS, Energy
1 Lecture 05:04

Have you ever wanted more energy?

  • Drink water for energy. Plain ordinary water can reduce headaches, increase focus, improve digestion...and increase energy. How do tell if you're dehydrated? Thirst? Nope. Pale yellow urine.
  • Eat healthy foods and don't eat unhealthy foods. What's healthy? Fruits and vegetables. What's unhealthy? White death. What's "white death"? White bread, white rice, potato chips and sugary snacks.
  • Monitor the medicine. Check the side-effects of any medicine you take. They are on that sheet you threw away.
  • Time your cycles. Your body goes through many natural cycles. Time your energy needs accordingly.
  • Exercise. Exercise energizes you. Duh.

What can you do today to gain energy?



Energy
05:04
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Program
4 Lectures 18:40

Let's learn about exercise

  • Exercise comes in two forms: cardio training and strength training.
  • Cardio training makes the heart, lungs and circulatory system stronger. And it burns fat.
  • Strength training makes the muscles and bones stronger. After the age of 25, you lose a half pound of muscle every year that you don't do strength training.
  • What about yoga, Pilates, Tai Chi, and stretching? Typically these techniques will not benefit you physically--they won't raise your heart rate OR challenge your muscles.
  • This program spans 14 weeks and includes either cardio training exercises or strength training exercises five days a week. (Not six days a week as it says in the video. Cardio workouts three times a week, strength workouts twice a week.)
  • The effects of a good workout tend to fade after two days, so only take off one day at a time.
  • Why "E-3-C?" This workout is efficient, effective, and enjoyable. What's the “C” for? Well, there's one other important piece of the E-3-C system: constant change.
    Before you move on, think about exercises you MIGHT enjoy. Running, biking, swimming?
Overview
03:09

Some pre-work is in order before starting your 14 week adventure.

  1. Visit your doctor. He or she can tell if your body's up to the challenge and it shows your commitment.
  2. Record personal "before" data. If you're feeling brave, take some swimsuit pictures. I dare you.


Preview 02:26

What type of cardio should I do?

  • Cardio is one half of the E-3-C program and it occurs three times per week and lasts for a mere 22 minutes.
  • Pick out any aerobic exercise that peaks your interest. Run? Bike? Swim?
  • Vary your intensity throughout the 22 minutes (see chart).



Cardio
05:52

Anyone can look better and grow stronger through strength training.

  • Strength training is the other half of the E-3-C program.
  • Women, you will NOT grow big muscles! You WILL look better.
  • Men, you WILL gain muscle. 
  • Start with a warmup set as needed, and then complete two more sets of 8-12 reps for each muscle group.
  • Proper form is more important than level-10.
  • What equipment do you need? Get a simple weight bench with leg extensions, a barbell and adjustable dumb bells.
Strength
07:13
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Conclusion
1 Lecture 03:10

You can't fail.

  • You're ambitious, or you wouldn't have arrived here.
  • Consider level 10.
  • Consider constant change.

I love constructive feedback.

Conclusion
03:10
About the Instructor
Greg Mumm
4.0 Average rating
1 Review
302 Students
1 Course
Fitness Trainer

Greg is an obsessive learner who has spent a lifetime collecting knowledge that can help you lose fat and gain energy. He is a certified personal trainer and specializes in helping you achieve short, effective workouts. Greg is the author of the book Hate Exercise Less. Are you finally serious about starting to exercise?