1. Begin Looking at Exercise Differently. Think of exercise as a way of life. Do not look as exercise as a chore or task that hurts you. Exercise is probably the most inexpensive and fun thing you can do for your life. Find something in exercise that you enjoy doing such as meeting new people, getting out of work, or your means of stress relief. It will be like brushing your teeth or eating breakfast. The sooner you view exercise as a activity of health and way of life, the sooner your results will show up.
2. Think Small. This is probably the hardest part of exercise for people to understand and follow through with. Most people want the results to happen now and start their workout program going all out. This is the number 1 reason men and women stop exercising. They expect too much. Breakdown your goals into sections or parts and choose some realistic goals. Before you know it, you lost
those annoying 10 pounds and or health has improved ten fold.
3. Get A Workout Partner. If there is somebody waiting for you at the gym, the same time you are supposed to be there, you can bet you will be there 100% of the time to workout with him or her. It also can be immediately physically result producing since you will automatically be pushing each other to do better and better.
4. Change Your Workout More Often. Change: The essence of goal attainment. If you modify your workout more often, you will undoubtedly see changes. It prevents your muscles from getting stagnant and gets the doldrums out of working out.
5. Hire A Personal Trainer. Are you spending too much time at the gym and not seeing changes? You may be overworking certain muscles and not use others at all. Are you performing all exercises correctly? The slightest movement will do wonders for shaping and acquiring the look you want. A personal trainer will know exactly what to do to help you get results.
6. Workout At A Different Time Of Day. Rearrange your schedule to workout at different time of day. This will put a huge shock to your body and mind set regarding exercise.
7. Plan To Exercise For A Minimum Of Six Months. The whole idea regarding exercising is to get the results you desire and create a healthier you. The sure- fire way to do this is to consistently do it over a period of time. When commencing on an exercise program, regardless of your goals, you will need do this for a minimum of 6 months. Before you know it, exercise is now a way of life.
For a ton of f.ree, valuable tips, tricks, and secrets visit: http://www.MaximizeYourMetabolism.com
© 2002-2005 Wisdom Books, LLC & Christopher Guerriero WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE? You can, as long as you include this blurb with it: Christopher Guerriero, is the founder of the National Metabolic & Longevity Research Center and a best-selling author, speaker, and coach to millions. He is creator of the award-winning ‘Maximize Your Metabolism‘ system. To learn more about this step-by-step program, and to sign up for FR*EE how-to articles and F.REE teleseminars, visit http://www.MaximizeYourMetabolism.com
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Lose a pound of fat what does it take? Not eating for a day? Not eating for a week? Eating less? How much less?
Professionals say that it takes 3500 calories in order to loose One Pound of fat you stored in your body. That simply means that you have to reduce your calorie intake for 3500 cal per week, and here you are - one pound less.
Ok, it is not that simple.
In real life the process of loosing a pound is much complicated. Different individuals have different body types, metabolism rates, level of activities, etc. When you are putting yourself on a diet you loose not only fat but also a water and muscle. You do not want to loose muscle because every pound of muscle is burning approximately 60 calories per day, in fact, adding a pound of muscle would help you to burn part of that 3500 calories.
To sum up, 3500 is only rough approximation that one can use in order to keep his/her fat loss under control. Reducing calorie intake is definitely a good step towards loosing that “insulation” around you, but you also need to think about: cardio work - major factor in fat loss, power exercising - that helps you tone your body and get that lean muscle that in turn burns calories even when you sleep, and finally - EATING RIGHT AND HEALTHY FOOD.
If you have any additional questions or concern, please visit our fitness forum where you can ask questions and find appropriate answers almost on any fitness subject, including creatine monohydrate.
About The Author
Born in Russia, Citizen of Greece, Graduated from Cal State University with BA in Psychology. Sport/Fitness enthusiast since 1991. Founder of: http://www.proteinhealth.com & http://www.creatineworld.com
director@gympharmacy.com
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Cardio Exercise…
A huge variety of fitness activities provide cardiovascular benefits. If you’re breathing hard and can feel your heart beating, you’re doing cardio. Because walking is fun, easy, and requires little time and no financial investment, it’s our top choice for cardiovascular activity.
Walking uses your body’s largest muscle group, your legs. Because it’s rhythmic (you repeat the same basic movements), and it’s aerobic (you take in and use more oxygen than usual), when walking is sustained for more than several minutes at a time it provides fantastic cardiovascular benefits - including weight loss - and can be quickly and easily implemented into your daily routine.
Walking at a moderate pace for about 30-60 minutes burns stored fat, and can build muscle to help speed up your metabolism, burning fat even while you sleep! So, let’s start moving…
First, wake up your muscles by walking at a warm-up pace for five minutes, signaling to your muscles that they can’t just sit back and burn up the available sugars, they need to tap into your fat reserves. This means not starting your daily walk at a high speed. On the contrary, a low-intensity or low-speed start signals your muscles that you are engaging in a long-term activity, prompting the burning of stored fat, and not just sugar burning.
After five minutes, pick up the pace. The speed to walk at for optimal fat burning is a “determined” pace, at which rate you should be breathing noticeably harder, but still able to carry on a conversation in full sentences. By doing this, you raise your heart rate to about 70% of your maximum heart rate, which acts as a
catalyst for burning stored fat.
Try walking as though you’re 15 minutes late for an important appointment. Now, start with walking at this pace for 30 minutes each day. For optimal weight loss, walk at least 5 days of the week, with weekly time spent walking eventually reaching 5 or more hours each week.
Use the following “cheat sheet” to help implement a quick and easy walking program into your daily routine:
Start with a few gentle stretches
Begin walking at an easy pace for five minutes
Walk 30-60 minutes at about 70% of your maximum heart rate
Cool down at a slower pace for 5 minutes
Finish with a few gentle stretches
For longer walks, walk 60 minutes at your target heart rate, and slow down a bit to complete 90 or 120 minutes at a comfortable pace
Walking an hour a day is also associated with drastically decreasing your risk of heart disease, breast cancer, colon cancer, diabetes and stroke. Find time to work one-hour walks into your life. It’s well worth waking up an hour early to do so. After all, aren’t you worth it?
When you feel you can comfortably walk an hour on a single day each week, try the following weekly schedule for increased weight loss and added health benefits, alternating the days to fit your personal weekly schedule:
Sunday: Long Day, 90+ minutes
Monday: Day Off
Tuesday: Short Day, 30+ minutes
Wednesday: Short Day, 30+ minutes
Thursday: Long Day, 90+ minutes
Friday: Short Day, 30+ minutes
Saturday: Long Day, 60+ minutes
On all days, remember to start with some light stretches. Start walking slow for 5 minutes. Walk at your “determined” pace of 70% of your maximum heart rate for the time specified, concluding with an easy pace for five minutes. Always finish with gentle stretching. Lastly, when walking for weight loss, you should take no more than one to two days off each week.
Keep up the water intake and your new ‘fat loss‘ walking program - I’ll see you in 7 days to check in on your progress and to give you the second Secret in our Health & Fitness Tactics Course.
For a ton of f.ree, valuable tips, tricks, and secrets visit: http://www.MaximizeYourMetabolism.com
© 2002-2005 Wisdom Books, LLC & Christopher Guerriero WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE? You can, as long as you include this blurb with it: Christopher Guerriero, is the founder of the National Metabolic & Longevity Research Center and a best-selling author, speaker, and coach to millions. He is creator of the award-winning ‘Maximize Your Metabolism’ system. To learn more about this step-by-step program, and to sign up for FR*EE how-to articles and F.REE teleseminars, visit http://www.MaximizeYourMetabolism.com
Tags: boost metabolism, health fitness tips, increase metabolism, lose weight, metabolism, speed up metabolismboost metabolism, health fitness tips, increase metabolism, lose weight, metabolism, speed up metabolismShare This