Category: Exercise

Exercise and training takes a lot of work. People can sometimes find it hard trying to do the same routine each and every week. The worst part is that some people then would eventually get bored and stop doing their fitness and exercise programs altogether. There are ways that you may be able to avoid this and continue on making exercise and fitness as a habit.

One of the most important thing in keeping up with any exercise and training program and sticking to it is having the proper motivation. Not being motivated to exercise and disciplined enough to stick to it as a habit can make any type of fitness program unworkable. In short, people would not be able to stick long to any fitness routine, long enough to achieve any result from the activity.

Motivation is something that does not happen in an instant. It is something that should be worked at. It is something that has to be worked upon. Just when one can easily find enough motivation, it can also be easy enough to lose. That is why you should try to psyche yourself out and try to keep that motivation up before it wanes.

The root behind the right motivation for exercise and training comes from the very reasons why you even wanted to start at all. If you wanted so much to lose weight or to build up a good physique, then that would be your primary motivation to follow an exercise and training program that would help carry out the results that you want. Then all you need to do is to keep reminding yourself every day why you are doing what you do and what you want to get from it.

One way of reminding yourself of the what you are doing to keep the motivation up is learning to have a visual cue of what you want to become after a certain exercise program. If you wish to lose weight, you might want to have a visual image of what you would possibly look like after achieving your goals. You might want to have a poster of the type of figure you wish to have after you have lost the weight you have aspires to let go of.

Another way to keep your motivation up while on an exercise program is by not doing it alone. You might wish to bring along a friend or a colleague at work who might also be after the same fitness goals as you are. This way, you have someone who can push you enough to do better doing the program and vice versa. Having a friend to work out with can help provide you with the necessary motivation that you need to keep going and to strive for your fitness goals.

You can also keep up your motivation by simply trying to keep track of your progress. Try to have a record of your previous weight or size and try to keep track of the changes on a weekly basis to give you an account of the pounds that you have lost and the inches that has melted away due to your hard work with exercise and training. Just by keeping track and being aware of the positive changes would even motivate you to do better and reach out for more achievement.

Of course it is. The ads come out that tell you to get 6 pack abs by putting on a belt and watching t.v. while you get your ab workout.

Take a pill and burn away fat. Take another pill that is your exercise in a bottle.

Listen. Believe me. If I could put on a belt and work my abs while I was watching t.v., I would do it. Gladly. Working abs has always been my weak point. I just don’t like to do it.

But I do my chin ups and push ups and dumbbells on a regular basis because I haven’t found the magic way to stay in shape. I run regularly and keep in pretty good shape. Let me tell you something. I have a 5 year old grandson who is very active and if I had not kept myself in shape all these years, I guarantee I would not be able to keep up with him.

You have to simply decide you want to get in shape. Then you have to read the information on this site and on other sites, many of which I provide links to here. Choose a program that works for you. If you can devote 30 minutes a day 4 – 5 times a week, you can do it.

If you can’t find that time, get up earlier or exercise at lunch or before dinner. Some of the most successful people are very busy, but many of them manage to fit in their exercise periods. You need to take care of yourself, if not for yourself then for your family.

Sorry for the rant. I had a couple emails in the past 2 weeks asking me if I knew of a pill or anything that would take the place of exercise. Seriously!

Just get to it. The first few weeks are the toughest but once you devote the time and get started, you may just find you can’t get through the day without that exercise period.

If you want to include running into your exercise program, congratulations! In my opinion, running is one of the best aerobic exercises you can do. It not only builds your heart muscle and helps you lose weight, but it also builds bone density in your legs.

How do you start though?

We’re going to start very slowly. Before beginning this running program, you should have been walking for 30 minutes at a time at least 3 days a week for 3 – 4 months. If you haven’t been, start doing that first, then return here later. Sorry. Running is a very strenuous exercise and just starting to run is not recommended.

There is no time limit here as to when you jump to the next session. That’s on purpose. I want you feeling comfortable at one level before going to the next. We’re going to assume here that you want to eventually run the full 30 munutes. If not, just stop when you get to a level you desire. That might even be level 1.

Level 1. Walk 5 minutes to warm up. Then begin to jog slowly for up to 1 minute. You should be breathing a little harder when you run, but you should still be able to talk (not sing though). If you are breathing too hard, slow down. Now walk until you feel totally recovered! If it takes you the rest of the workout to feel recovered, well, at least you got a minute in. When you feel recovered, do it again. Keep doing this until your workout is done. Be certain you finish your workout by walking at least 5 minutes. That’s the cool down period.

Level 2. All levels require you to walk 5 minutes both before and after. You may want to increase your workout to 40 minutes. (Don’t give that look – it’s only a suggestion). Now, try to increase your running periods to 2 minutes at a time between walks. Again, walk until you are fully recovered. You can stop at this level and continue. You’ll be getting a good workout with minimal strain and it will definitely help you stay in shape.

Level 3. If you’re going on, add 1 minute to your runs until you get up to 5 minutes running at a time. Next, try to cut the walk session to 1 minute. If good physical conditioning is your goal here, you may definitely stay at this level. This is not as easy as it sounds. But hey, it’s easier than it was when you first started, right?

Level 4. If you want to run the entire workout (except for the warmup and cooldown), simply keep adding more and more time to your runs until you are running for 20 or 30 minutes straight. That’s it. There is no time limit to hit each of these goals, and you can stop at whatever level you feel like staying at.

This program is not designed to train you for racing, speed, or other. If that is what you decide to do, read my other articles. This program is simply designed to help you get in shape and stay that way. Remember, one key is to be certain you can talk at all times during your training, without gasping for air. If you follow this rule, your workouts will be energizing, and you will gain the fitness level you desire.

I just put up a new blog on health tips that I think you will enjoy. It is in it’s infancy so at the moment there are minimal posts, but I plan to update this along with this exercise blog, as exercise and overall health obviously play an equal part.

Health-Tips will deal with weight loss, some exercise, with the basic emphasis being on getting and staying healthy.

I hope you find it useful. The new year is approaching and I think it is more important now than ever to get the word out that your health is very important and you need to do everything you can to maintain it.

“Is It Actually Possible to Gain Muscle And Burn Fat At The Same Time?”
You Can Do It…If You Apply 3 Tips!
By Jon Benson
Bestselling Author of 7 Minute Muscle

There are three key steps in order to trick the body into doing two seemingly opposite things at the same time; burn fat and build muscle.

First, you have to stimulate the body to increase its muscle mass. You do this through weight training.

However, train TOO LONG and all that extra energy from your stored bodyfat will go to keeping your central nervous system from crashing. Your body will shift all of that energy and then some into the metabolic processes we call “survival mode” faster than you can snap your fingers.

It will try and make sure your metabolism stays high enough to survive. That’s one reason diets fail-the metabolism crashes because calories are too low AND because you are exercising too much.

Brief but brutal training is the key and it is thoroughly covered in 7 Minute Muscle.

Listen – this is not for everyone. Although the workout is short – it is intense. Personally – I love short and intense workouts – get em done and move on. But not everyone does – so keep that in mind. It is not about doing exercise in 7 minutes – easily.

With that said – I recommend this for those who are up to it.