The 4 Minute Max Outs and all exercises contained therein are a form of High Intensity Interval Training (HIIT).
Although suitable, in general, for persons of any age and gender to partake in, you should always get your health checked out by a doctor before you undertake any kind of strenuous exercise.
These routines in particular have been strategically designed to work your bodyâ€™s muscles and cardio vascular system to the maximum. The routines incorporate carefully selected speed and strength drills for each Max Outs focus. During the routines your heart rate will go up, your muscles will tire, and you will sweat. A lot.
DO as much as you can do, as best as you can do, and you will get the best results that you can from this routine. Nobody can do any more than that.
DO warm up before any kind of exercise. The Warm In has been provided for your use or else ensure you take the first set slower than usual and ease into the second.
DO maintain good form during all exercises. Read the accompanying information on keeping form.
DO keep well hydrated by â€˜sippingâ€™ water in the 20 second breaks throughout.
DO stop if you feel light headed, nauseous, faint, weary, chest pains or have difficulty breathing.
DO read the accompanying heart rate information.
DO use the nutrition calculator and consider the results.
DO eat a healthy balanced diet with plenty of carbohydrates to help fuel your workouts.
DO read the accompanying dieting guide and food guide.
DO NOT do prolonged intensive exercise on a very low carbohydrate diet.
DO NOT eat a heavy meal within an hour before a workout.
DO NOT eat during a workout.
DO NOT give up on your health goals.
DO NOT listen to the nay sayers. You can do this.
The 4 Minute Max Outs promises great positive results to your body. For best results ensure you are also eating a healthy balanced diet. The nutrition calculator can help you with this by providing free information for the purpose of advice only. Your food intake is always your own responsibility and different people may react to foods in different ways. Choosing what you eat, as with choosing to exercise, and all associated risks that come with both is always the full responsibility of the individual at all times. If you have specific dietary requirements, or a medical condition that inhibits certain food types, it is strongly recommended that you see a professional nutritionist for a personal assessment and diet plan tailored to your bodies specific needs before embarking on any intensive exercise programme.
As with any form of exercise, results will differ from person to person. The positive changes you may see to your levels of body fat, muscle tone, muscle shape, muscle size, lung capacity, heart rate, blood pressure and heart recovery rate will not only vary from person to person but also from the level of intensity and time a person performs the routines for. Along with a balanced diet, time and intensity are the keys to results. Working out for a longer time at a higher intensity will yield better results than working out for less time at a lower intensity.
Any form of exercise comes with a potential risk of personal injury. You should not attempt any form of exercise if you are unable to accept that potential risk of injury comes hand in hand with any form of physical activity. You should always get your health checked out and assessed by a doctor before you undertake any form of new exercise.
All the information provided on The 4 Minute Max Outs website is provided as free advice and is accurate to the best of knowledge at the time of writing. The information is provided free with the good willed intention of helping to try to empower the majority to obtain better health by themselves. It should be noted that different people may react to different foods and different forms of exercise differently. Whilst it is excellent free advice that will help you to get fit, as with all advice, nobody is forcing you to take it or implying that it is the only way to reach your goals.
An individuals choice of diet and exercise remains the full personal responsibility of the individual at all times.