athletic body? You only need 9 minutes a day

The biggest mistake people make when trying to stay fit is doing too much too soon. Mark Lauren, a former trainer for the US Special Operations Forces, told Insider.

He says all you need to get in shape and get an athletic body is nine minutes a day — or 0.3 percent a week.

If you want to be fit for all aspects of your life and reduce your risk of injury, you don’t need fitness equipment or dumbbells. Lauren says all you need is your body.

If you can believe it, all of these muscular physique types have a harder time walking long distances. Because they don’t train for it, and according to Lauren it’s a waste of time.

Lauren joined the US Special Operations Forces in the 1990s, eventually training nearly a thousand military personnel. Like members of the infamous Navy SEALs, but also Rangers, Green Berets, Boy Scouts, and Air Force Commandos during the time of 9/11. His job was to prepare recruits for all possible combat situations, from mountain top to underwater.

Lauren gradually realized that long, hard workouts don’t necessarily lead to better results. That is why he has developed a new training program. This is discussed extensively in Lorraine’s new book.Strong and lightAll of the exercises discussed are designed to help people “achieve their fitness goals with minimal effort.”

“9 minutes is enough for an effective workout”

According to Lauren, you shouldn’t do too much in the gym at first, because healthy exercise habits don’t develop if the costs of exercise don’t outweigh the results. For example, if you have to drive half an hour to the gym, spend an hour there and then drive back, it’s hard to keep up every day.

Lauren says nine minutes a day at home, without devices, is much easier to form a habit.

“Especially in the beginning, if you haven’t exercised in a while, you don’t need much to see progress,” says Lauren. “You don’t need an hour in the gym. You can do one set of push-ups and you’re done.”

Lauren’s workouts consist of warm-ups, floor exercises, standing exercises, and range of motion exercises. This combination ensures that you train your body from head to toe.

In nine minutes, you can perform three sets of exercises with three exercises. In the beginning you train for 40 seconds and rest for 20 seconds. Is this easy for you? Then you can reduce the rest period.

According to Lauren, this is the most efficient way forward.

Example of three exercises:

“Glut Bridges: Lie on your back and make sure your feet are flat on the floor and about hip-width apart. Then raise your hips as high as possible. Make sure your body is straight from your knees to the base of your neck. Compression of the butt muscles and abdominal muscles. Then go down and repeat the exercise.

“Starfish Metamorphoses”: Start in a push-up position with your feet hip-width apart. Turn your heels to the left and point your right arm up. You are now in the side plank position. With your arm up, rotate your hips so that they are parallel to the floor. Rotate until you land on the balls of your feet again. Pull your arm back and repeat with your left arm.

“Lower squat: Start by kneeling with your arms straight out in front of you. Step forward with your left leg. Then take a step with your right leg so that you are squatting with hips down and chest up. Now move in the other direction and then repeat with the other leg first.

Lauren explains that these exercises are designed to improve your posture and provide a solid foundation for longer workouts. “If you really want a strong, beautiful, and athletic body, you have to start with the basics.”

Also read: 10 surprising health benefits of squatting: from better posture to jumping higher and running faster