The road to weight loss is often strewn with fad diets, broken promises, and exercise
equipment that gather dust instead of logging miles. If you have become a member of
my “7 day weight loss fitness system” or (12 Week BTP) you no longer have to worry
about falling off a gimmicky diet because your eating plan is all about good nutrition
and making healthy choices. You do need to make sure you are getting regular
physical activity.
Make a Commitment
One of the best strategies for making activity a habit is to commit to a program -- or
to a friend. Knowing that your walking partner is on the corner waiting for you at 7 a.
m. is a great motivator to get out of bed. Likewise, if you sign up for a class or buy a
gym membership, you are making both a personal and financial commitment. When
you know someone is counting on you, it's easier to stay motivated.
Slow and Steady Wins the Race
Whether you are just getting off the couch more often, making it a habit to climb the
stairs instead of taking the elevator, or are in training for athletic competition, your
goal should be to steadily improve upon your fitness level. By adding a few extra
minutes or slightly increasing the intensity of your routine, you'll continue to become
fitter, get stronger, and avoid the dreaded weight-loss plateau.
Run and Walk
Running is one of the most efficient ways to maintain and improve cardiovascular
fitness, balance and muscle tone as you age. It's also one of the easiest ways to get
injured if you don't acknowledge the physical changes that come along with getting
older and modify your training routine accordingly. Therefore, simply start walking at
a fast pace and run for periods of 30 seconds. You may want to start doing it for 20 or
30 minutes until you build up some endurance. That along will help you burn over 500
calories a day!
Circuit Train for 20 minutes
What is Circuit Training?
The term "circuit training" describes the way a workout is structured rather than the
type of exercise performed. It typically consists of a series of exercises or stations
completed in succession with minimal rest in between. Circuit training routines allow
the individual to create an endless number of workouts and add variety to routine
training programs. With a circuit training system you should be able to burn over 500
calories also! This is because of the progression of the exercises along with the
number of reps. Concentrate on high reps and not rest at all in between transitions on
each machines. 20 to 30 minutes is more than enough. Do not repeat same exercises
unless you want to concentrate on a specific spot.
Progression of Spring Regimen
It is important not to do too much too soon. Injuries generally occur when you are
overworked or attempting to do too much too soon. Moving too fast when not mentally
or physically prepared can lead to discouragement, frustration, injury and failure.
Considering this is a lifestyle adjustment there is no need to rush forward, patience is
the rule.
Apply The Law Of Thermodynamics:
The first law of thermodynamics is seen by many as the foundation of the concept of
conservation of energy. It basically says that the energy that goes into a system
cannot be lost along the way, but has to be used to do something ... in this case, either
change internal energy or perform work.
In other words what you put in (food) has to be equivalent of what you do. If you have
a sedentary job and spend lots of sitting hours. Spin the way you do things at work!
Buy a yoga (stability ball) “65 cm preferably” and sit on it instead of using your chair.
That along is called active sitting and will help you burn calories while at work. Go for
walks in between breaks. Do 20 or 50 sit ups . Everything counts. This law of
thermodynamics is simple telling us that the energy we consume in a form of food,
need to be exchange in a form of exercise or moving.
Stick with core exercises:
Core exercises are very beneficial. Possibly the most beneficial for overall health.
See, the core is not just about your abs and having a six-pack. (You can have super
strong abs and not have a six-pack, so don't worry.)
The core is about your abs, obliques, hip flexors, upper and lower back, and some
other muscles you've probably never heard of.
Having a strong core helps you to do just about anything - walking around or lifting
boxes becomes easier with a strong core.
If you're a cyclist, runner. Golfer etc, your core is the platform for your legs and hips.
Your leg muscles will only carry you so far without a stable base to work against. For
example you can do squats, free form lunges (front and back), sit and stand on a
stability ball. Look for unstable surfaces where you can engage your abs, lower back
and hip flexors.
NEWSLETTER of April 2009
Subscribe to our Newsletter
Subscribe to our Newsletter
| Website designed by Alex Merlo 973-979-1053 |
For questions or comments contact info@shapesrin.com
