The 15-Minute Program for Weight Loss

The 15-Minute Program for Weight Loss

Just three short resistance training sessions a week can provide long-lasting benefits.

Actor/comedian Alec Baldwin started a strict weight-loss plan after learning he was prediabetic. With the help of his wife, Hilaria, Baldwin cut out most sugar and started a daily exercise regimen that included spin classes and Pilates. He also took up weight-bearing exercise—by lifting his toddler Rafael up and down until he broke a sweat.

Research suggests the actor and his wife were onto something. A new study highlights the positive health effects of a short-duration, high-intensity resistance exercise training program in overweight men. And guys, that’s most of you. Stats show more than 73 percent of US males are overweight or obese!

In the study, published in Experimental Physiology, men underwent a six-week training program that consisted of three 15-minute exercise sessions weekly. Each training session included one set of nine standard resistance exercises such as leg presses and bicep curls—enough to leave participants fully spent.

The researchers found these short bouts of tough exercise were as effective in increasing muscle mass and function as 45-minute resistance workouts, and they improved insulin sensitivity, important for battling prediabetes and diabetes, by 16 percent!

So, guys and gals, if you’re trying to manage diabetes and shed a few pounds, consider doing 15 minutes with weights and/or stretch bands three times weekly. For weights, start with two- to five-pound hand weights or grab two cans from your pantry—work up to lifting a nearby toddler. It’s a great way to exercise in front of the television, maybe even during one of Baldwin’s comedic impersonations!

Getting Over the Weight Plateau
Getting Over the Weight Plateau
You want results! You've been working out and eating healthfully, and you want to be rewarded when you step on the scale. But when the scale stops coo...
Read More
Why can I not get results like the Biggest Loser contestants?
Barbara Nolan , NASM Elite TrainerBarbara Nolan , NASM Elite Trainer
Although the contestants on Biggest Loser have all the tools anyone could ever want to transform the...
More Answers
How to Find the Perfect Health Buddy
How to Find the Perfect Health BuddyHow to Find the Perfect Health BuddyHow to Find the Perfect Health BuddyHow to Find the Perfect Health Buddy
Get tips from Dr. Mike Roizen’s latest book, This is YOUR Do-Over.
Start Slideshow
The Best Time to Start a New Diet
The Best Time to Start a New Diet