Archive for: November 2008

Question: I walk – that’s it. I walk 4 times a week for 20 minutes. Is this doing me any good?

Answer: Of course it is! Any kind of sustained physical activity will do you good. Obviously your getting more benefit from walking those 20 minutes than the person who is sitting at home during those same 20 minutes watching tv. You must enjoy it – you’re keeping at it. So you’ve attained one of the goals we’ve talked about elsewhere. Find an exercise you like to do and then do it on a continuous basis.

Now how much good this is doing depends on how you’re walking. If your hands are in your pocket and you’re casually strolling, well, it is better than nothing. But if your walking at a brisk pace and swinging your arms as you’re walking, it’s a lot better than nothing. You need to get the heart pumping a little faster than normal and keep it there for 20 – 30 minutes to get the most benefit.

To really get the most out of walking, every so often jog a little. Even 15 – 20 seconds. Then go back to walking. Do that a few times and you’ll notice even more improvement. One last tip would be to extend your walk to 30 minutes if you can.

However, if you want to just keep doing what you’re doing now. As long as you keep taking a brisk 20 minute walk regularly, you will definitely be helping your body stay fit. So keep on walkin’.

This is an outstanding exercise and will work the outside of your triceps. I’m telling you, build that area up and people will notice!

Sit in upright position on a flat bench or, better yet, a exercise ball. Grasp one DB and rest it on corresponding thigh.

Start position: Lie onto back and bring the dumbell to your chest. Press dumbell up so that it is directly over the upper chest.

Lower dumbbell towards your chest by bending elbows to 90°. Elbows should remain pointing out away from the body. If you are using your right hand, bring the dumbbell to the left side of your chest, and vice-versa.

Return to start position.

Remember to keep back and head straight in a neutral position – hyperextension or flexion may cause injury. Keep shoulder stabilized throughout movement.

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.

Belly Blaster

Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes.

Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count.

Return to the starting and repeat for the prescribed number of repetitions.