3X Method Rules: 3 Movements – 3 Minutes – 3 Days
The 3X Method was built with “freedom and flexibility” in mind at all times.
So, as you’re about to see, there are really only three rules that govern this entire program, and even they have a lot of lot of “wiggle room” in them.
The 3X Method can be summed up as follows:
- 3 different movements, for…
- 3 minutes each, on…
- 3 different days each week
Now, let’s take a look at each rule and talk about how they’re practically applied.
Rule #1: Three (3) Movements
3 movements per session are all that is required in the beginning to see consistent, satisfactory results.
Each one of these movements is selected for a very specific purpose to strategically attack your body in a way that not only stimulates muscle growth but a calorie burn that can last up to 24 hours (unlike cardio that pretty much ends as soon as you stop).
The movements of each workout are grouped together to put your muscles into a constant state of disturbance which will keep the calories burning.
3X Method will also prevent your body from getting used to the workouts like it would with long cardio, because they will always be changing.
It will also be distinct from those workouts that you could do with weights that you never even break a sweat doing.
Have you ever been in a gym and seen those guys lifting heavy weights but they never break a sweat the entire time? You’re not going to have this problem and I guarantee you’re going to get a good sweat going.
Working out is meant to make you tired and the muscles are meant to burn. And even though you’re going to be doing just 3 movements when you start out, you’ll still feel the burn.
Rule #2: Three Minutes Per Movement
Each movement should only take you 3 minutes, total, so starting out you can literally do an entire workout in just 9 minutes if you do these exercises the way I show you.
Now you may be saying to yourself, “How in the heck am I supposed to be able to get a good workout in just 9 minutes?”
Well for starters, remember that almost everything you’ve learned about working out and losing weight up until this point was flat out WRONG.
Losing weight is all about INSTENSITY…not just duration.
So, by cranking up your intensity for the full 9 minutes, you can actually get a better workout than if you train for 60 minutes with weights that don’t truly challenge you.
The “workout bursts” that make up the 3X Method are intense but quick, allowing you to get your workouts done fast but have your muscles in a state of caloric burn all day long.
You may not have had time to get in 60 – 90 minutes in the gym 3 – 4 days a week, but I know with absolute certainty that you can carve out 9 minutes.
So sorry, but you can kiss that excuse goodbye…
You may be wondering, “Do I get to rest at all during those 9 minutes?”
Well, that’s entirely up to you.
If you finish the first group of movements in 2 minutes, then you get to rest for a full minute. If it takes you longer than that to finish each movement, however, you’re going to get less rest.
It is very normal in the beginning to have little time for rest…and that’s a good thing. It means you’re working hard, and getting your heart rate up where it needs to be to burn the maximum amount of fat.
Also, if you’re one of the people who respond really well to this program and the workouts become easier for you, I have some optional movement that you can throw into the mix to make sure you get the greatest possible benefits.
Rule #3: At Least Three (3) Days a Week
Lots of people have asked me, “What time of day should I work out? Does it really matter?
In the past I’ve always heard and taught that working out in the morning will help you burn the most fat.
That may very well be true and there is sound science to back it up, but the more I think about it the more I realize that it really doesn’t matter.
The best time to workout is the time that YOU will actually workout.
If you have a really hard time waking up in the morning to workout then don’t. I know many people that try and force a morning workout routine but in the end they do it halfheartedly, and that’s not what intensity is about…
…that’s NOT what’s going to get you results!
So if you’re a morning person and want to do it in the morning, then by all means do it! That’s a great way to ensure that you get it done before the challenges of the day creep in and steal your time.
However, if you’re an afternoon or evening person, then knock it out then. The important thing is that it GETS DONE. In the long-run, the time of day pales in comparison to actually DOING IT versus NOT doing it.
Personally, I choose to workout in the morning because there’s no better way to get yourself ready for the day. I’ve found that if I get my heart rate up, blood pumping, muscles raging and lot’s of oxygen flowing through my body I’m ready to attack the day.
Then again, I AM a morning person. If you’re not, then pick a time that works for you and stick with it.
The key is that you workout at least 3 days a week…that’s the only thing I’ll really hold you to.
But Don’t Over-Do It…
Having the appropriate amount of recovery is almost as important as the workout itself…
The reason you’re doing this is to be in better shape, to be stronger, to feel better and to look better. In order to accomplish these things, you need to encourage muscle growth. And muscles require REST if they’re going to grow!
During training, the body releases a protein called dystrophin which increases the amount of lactic acid in your body. This isn’t a problem if your body has time to rest and repair itself, but if it isn’t given adequate time to rest it can actually cause the complete opposite results you’re setting out to achieve.
But it’s not just about the muscles…
Your ligaments, tendons and bones are not heavily vascularized and therefore they do not recover as quickly as the more blood-rich muscles. So, if you want to prevent injury (which could completely derail your goals), you need to allow time for your WHOLE BODY – not just your muscles – to recover.
Depending on the intensity of your workout, your body needs approximately 36 hours to recover and grow muscle in response to working out. That’s why I recommend spreading your workouts over every other day. Now you could do the workout 3 days in a row since different muscles are emphasized in each workout, but I do recommend that you space them out every other day.
An example of this would be I like to do my workouts on Monday, Wednesday and Friday.
But again, the important thing is that you just DO IT! Find the days that will work for you and stick with ‘em.
Putting It All Together…
When you first get started, you will end up doing a total of 9 movements during the week for approximately 27 minutes.
Our lives may be hectic but 9 minutes 3 different days a week is absolutely doable.
You can workout at home, in the office, on a gym…wherever it’s convenient.
The key is that you get started TODAY. At best, putting this off until tomorrow delays you achieving your goals another day. At worst, it gives you time to get distracted and move onto other, less important and less fulfilling things.
Please, don’t let that happen!
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