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Health & Fit This Guy Did 1,000 Jump Rope Skips a Day for a Whole Month

19:40  09 january  2020
19:40  09 january  2020 Source:   menshealth.com

This Trainer Used a Weeklong Jump Rope Workout to Bring Back His Six-Pack

  This Trainer Used a Weeklong Jump Rope Workout to Bring Back His Six-Pack Brandon Epstein worked out for just 30 minutes a day to get back to visible abs. And he's got the video to prove it."The number one thing that's going to be important in me getting those abs back out again is my nutrition," he says. For his week-long challenge he switches to a diet that's high in protein, relatively high in fat, and slightly lower in carbohydrates; so lots of eggs, fish, nuts, and green vegetables. Weighing in at 192 pounds at the start of the challenge, he explains that he is eating at a 500 calorie deficit for the week, to help reduce body fat.

Last year, Brandon Epstein showed how a half hour jump rope workout helped him get his six-pack back in the space of just one week. In another Jump Rope Dudes video, Brandon decided to take on the challenge of jumping rope 1,000 times a day for a whole month, to see what kind of impact it would have on his overall fitness.

Using a quarter pound CrossRope, Brandon threw himself into the challenge seven days a week, without taking any days off to rest as he would in his usual training schedule.

10 Ways to Burn Belly Fat in 10 Minutes

  10 Ways to Burn Belly Fat in 10 Minutes The good news: Getting your abs back is possible. The bad news: Losing your belly fat is time-consuming and requires dedication to a good diet and regular exercise. © GettyThe diet part is on you (and yes, you know what to do to eat well). But to help you find time for exercises to lose belly fat, we came up with ten 10-minute workouts that will tone those abs like nobody’s business.

On Day 1, it takes Brandon less than nine minutes to do the full 1,000, and his time improves as the days pass. However, halfway through the challenge he actually says he wouldn't recommend doing this, as he can feel it taking its toll on the body. "Even though it doesn't take that long to do, I think it's good to give yourself a rest day every three or four days or so, at least once a week," he says, noting the importance of giving the muscles and joints in your knees and ankles time to rest when doing a jump rope workout.

Even without a rest day, he's still alternating the intensity of his workouts, going hard one day to see if he can break his record time, and then slowing the pace the next so that he's getting a little recovery. By the end of the month, Brandon has hit a new personal best time, completing 1,000 jump ropes in 390 seconds, or six-and-a-half minutes.

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a man standing on a sidewalk: Brandon Epstein of YouTube's Jump Rope Dudes did 1,000 rope jumps every day for a month, and concluded it's a pretty good habit-forming exercise.© Jump Rope Dudes - YouTube Brandon Epstein of YouTube's Jump Rope Dudes did 1,000 rope jumps every day for a month, and concluded it's a pretty good habit-forming exercise. As for results, well, there weren't any noticeable changes. Brandon was already pretty lean at the start of the challenge, and so by the end of the 30 days he hasn't lost much in the way of body fat—and he's not particularly surprised.

"You are not gonna lose weight just by skipping rope 1,000 times a day," he says. "What I found was, on average it only takes six to eight minutes if you're going at a decent intensity and you're not breaking at all. Six to eight minutes a day is not quite enough to give you the cardiovascular workout you need to consistently lose weight and create the body that you want."

However, he does say that there were some benefits to the challenge, calling it a "lesson in consistency. This can help with the psychological element of building habits, and moving exercise "from the conscious mind of 'ah, I gotta go work out today' to the subconscious of 'I just work out because this is what I do and this is who I am.'"

Slideshow: How to set reasonable weight loss goals (Courtesy: Mom.com)

a girl looking at the camera: Who doesn’t love a dramatic weight loss before and after? By comparison, the reality of losing weight, and keeping it off, is pretty ... boring. But to set yourself up for weight loss success, boring is the way to be.

Jumping Rope Helped This Guy Lose 70 Pounds and Get Shredded .
Dan Witmer explains the changes that helped him drop weight and get a six-pack.

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