- First, to ensure that you have total success with this program you need to make a commitment to follow a regular meal schedule, enough resting time, and to keep up the DVD exercise routine plus include 30 minute of cardiovascular activity 2 days per week for a minimum of 12 weeks.
- Make sure you wear comfortable clothes, towel, water bottle and stop watch with you. Watch the DVD at least one time before you start the exercise routine and after to insure that the exercise are executed correctly to avoid any possible injuries.
- Take a moment close your eyes and visualize your body the way you want it to look like. Remember that this program is based on mind-body connection.
- Make sure you stretch and warm up your body before and after exercise to avoid any possible injuries. (see page 23-25)
- Find out what is your ideal body weight is and write down. (see pages 20-22)
- Write down what you eat currently to find out if you are missing or need to add nutrients to your menu, remember this is a inside out transformation program, what you eat will reflect in what your body look like (do not skip or make up meals) plan to eat 4 meals 3-4 hour in between, drink one glass of water before each meal and also when you wake up in morning. (see page 17-19)
- Take a picture of yourself without a shirt repeat the process every three weeks. You will be surprise how your body change every three weeks.
- Each exercise should be done in one minute and repeat it 3 times for the total 30 minutes. The first time it may take you longer to finish but that’s ok. Your body will begin to work more efficiently with in next two week of starting the program. Right now you’re ready to start walking on the path of health & fitness.
Sports for fitness are the ones in which you exercise continuously, those that are least likely to injure you and the ones you enjoy the most. You become fit by exercising vigorously enough to increase the circulation of blood. It makes no difference to your heart how you increase your circulation. The best sports for fitness use your legs because the blood vessels in your legs are so much larger that you can circulate far more blood with your leg muscles. Furthermore, arm exercises tire you earlier because most people have weaker arms.
Some sports require a great level of fitness just to start. For example, to jump rope, you must spin the rope more than 80 times a minute to keep it from tangling. Many people can’t jump 80 times a minute. The safest sports are low-impact aerobics, walking, swimming and pedaling a stationary bicycle. Running causes lots of injuries because the force of your foot striking the ground can be three times your body weight, which can damage muscles and bones.
You are most likely to continue a lifelong fitness program if you pick an activity that you enjoy. However, sports that don’t keep you moving may be fun, but they won’t make you fit. Most tennis players spend about 80 percent of their playing time waiting for the ball; and golfers are often required to ride in carts, even if they would prefer to walk.
How much should you walk? Doctors recommend that you walk briskly for at least 30 minutes a day–and yes, that is every day. What is a “brisk pace” though? About five to six kilometers per hour. You don’t have to do your daily 30 minutes all in one go, either. You can get much the same results by walking three or four times a day at the proper pace for about ten minutes at a time. With such flexibility, it is very easy to incorporate a daily walk into your regular schedule.
What exactly does walking do for you? Several things; it strengthens your heart and so can help to ward off heart disease; it lowers your blood pressure; it can increase the amount of “good cholesterol” or high density lipoprotein in your blood. According to some doctors, regular walking can cut your risk of getting a heart attack by half.
Walking is also a good way for some people to lose body fat and maintain a “fighting weight.” This is especially true as you get older, when you tend to be more susceptible to weight gain. Walking can increase your metabolic rate for the day and thus help you to avoid putting on the pounds.
That’s not all. Walking has also been shown to prevent or delay the onset of such diseases as arthritis, diabetes, and osteoporosis, and to decrease the risk of suffering a stroke caused by a blood clot. Furthermore, walking is also considered a good treatment for depression. Studies have shown that people on antidepressants who exercised by walking had a lower risk of experiencing a relapse.
If you decide to walk for exercise, buy a good pair of shoes that offers a little space at the front of each shoe, to let your feet spread. Take it slow at first. Always start with some warm up stretches and exercises. Don’t forget to cool down as well. This will help you avoid getting muscle aches. And keep track of your efforts. See if you can walk for longer and farther over time. Seeing your own success will encourage you to keep on walking.
The equipment in the gym is to be shared by hundreds of people on a daily basis. When you have hundreds of people sharing the same equipment, you are bound to run into someone else’s sweat along the way. No one likes to hop onto an exercise machine only to find it drenched with sweat! I have experienced this all too often. The number one rule of most gyms is to have a towel. Remember to be considerate of the next person to use the piece of equipment you are using. Wipe down any areas that you know you have left sweat on.
Another area of gym etiquette is putting back loose equipment where it belongs. Many times, the free weights are left all over the place. Sure, the gym employees go around and put things back every now and then, but we can do our part as well. It isn’t hard to put things back in their proper place.
When you attend the gym at a peak time (usually between 5pm and 8pm) everyone is fighting to get on machines. If you’re on a cardio machine, try not to hog it for an hour if you know people are wandering around waiting for an opening. If you are on a weight machine and someone politely asks you if they can “work in”, try to be considerate and let them. “Working in” means sharing a weight training machine between your sets. It is a great way to make a new friend and who knows, maybe a new workout buddy.
A little consideration can go a long way and make your gym time an even better one. Now, not everyone will practice gym etiquette but maybe by your doing so, a little good karma will come your way the next time you workout.
Having a home gym with free weights and a machine for aerobic activity is the perfect combination for your home gym workout routine. Exercise and cardiovascular fitness are essential in a balanced fitness program.
It’s important to include stretching and resistance to help build and tone muscles, burn fat and help prevent injury. Variety is the key to enjoying and keeping you motivated for a successful exercise workout program.
Setting goals that are realistic can be a huge motivating factor in sticking to your home gym workout routine. These goals keep your mind focused on the rewards you will see and feel.
Once you start your exercise workout program and experience good results, you will become even more dedicated to achieving your goals. When beginning an exercise program here are a few important things to consider:
- Decide how many times a week you are willing to dedicate yourself to this exercise workout program. For any real benefits to occur, your home gym workout routine should be done at least 3 to 4 times a week. It is also important to set aside a couple of days each week for complete rest.
- How much time do you plan on dedicating to your exercise program each exercise day? It’s best to start slow and gradually work up as you get more fit. Aim for 30 to 60 minutes a day on the days you exercise depending on your fitness level.
- Remember to change your exercise and cardiovascular fitness program every few weeks. That’s because your body will adjust to the same routine and your workout won’t be as effective without the change. Variety is a key element for keeping your motivation going and the boredom at a minimum.
Exercise and good aerobic workouts can provide you with a lifetime of good health. According to a study in 2004, more Americans are now participating in fitness activities to maintain a healthy lifestyle.
Water aerobics action is easy on the back as well as the joints, so it can be done by people undergoing joint and back conditions. It is also beneficial for people who easily overheat, pregnant women, and those who are obese and need to get in shape safely. Many water aerobics workouts do not oblige you to know how to swim, since the majority are done in waist-deep water.
The theory of a water aerobics workout is the same as other aerobic activity; you are aiming to get your heart rate elevated and keep it there for at least twenty minutes. The instructor will usually employ choreography and music as in other aerobics classes, but you could also find yourself working with equipment like wrist weights, kickboards or water dumbbells.
Not only is this a safe program for many who might not otherwise be able to participate in most aerobic classes, but a water aerobics class is just a fun way to get in shape in general. The positive benefits of a water aerobics workout are multiple. The chances of you losing weight are definitely in your favor, and you will almost certainly see results sooner rather than later.
You will tone your muscles without putting any strain on your joints, due to the natural resistance of the water. Spending time in the water can ease your body and soothe pain at the same you are giving yourself a remarkably effective workout. Since most of us have enjoyed splashing around in a pool since we were kids, this class is usually a fun way to keep to your exercise regimen. A water aerobics workout is a fantanstic way to stay healthy and fit over the long term.
If you decide you want to try out a water aerobics workout, make sure the instructor will be vigilant with each of the students, and find a pool that is clean and close to where you live. There may be a pool dress code and rules to abide by, so acquaint yourself with the pool policies and procedures before starting your class. It is also a good idea to make sure you eat more than an hour before you start your water aerobics workout. Have fun.
They are included in many poses and they help to align your feet and body. This type of yoga position is especially useful in improving your posture. Standing poses strengthen your legs while simultaneously increasing flexibility in your legs and hips. They add to the mobility of your neck and shoulders and they increase the flexibility in your pelvis and lower back. One of the most basic standing poses is Mountain Pose.
These poses help increase flexibility in your hips and lower back, while also strengthening your back. They add suppleness to your spine and elasticity to your hips, knees, ankle and groin. They also encourage deeper breathing, which contributes to you feeling calm and peaceful.
This type of yoga position helps stretch your lower back and hamstrings. Forward bends also release tension in your back, neck, shoulders, and increase the flexibility in your spine. They often promote a sense of calmness. I find forward bends particularly challenging since I have a considerable amount of stiffness in my neck due to an old gymnastics injury. This is the type of yoga position where I often use a prop such as a strap or block.
They open your chest, rib cage, and hips. They strengthen your arms and shoulders, while simultaneously increasing flexibility in your shoulders. They help relieve tension from the front of your body and hips and they also increase spinal stability. You should always do back bends as a complement to forward bends in order to maintain balance in your body.
Although balance poses can be challenging, I find them to be some of the most fun poses to do. They help you develop muscle tone and coordination and also strength and agility. They help improve your posture because you really need to elongate your spine in order to keep yourself from falling over. This type of yoga position helps train your mind to focus your attention; if your attention if not focused, you will not be able to do the pose.
I love to do twists. Twists release tension in your spine and increase shoulder and hip mobility. They also help relieve backaches by stretching and opening up your back muscles. I often experience tightness in my upper back and twists help me loosen up this area. It is important to always do twists on both sides of your body in order to ensure alignment and balance.
Supine and Prone Poses
Supine poses are done on your back. They help stretch your abdominal muscles, they open your hips, and increase your spinal mobility. They release tension and strengthen your back, arms and legs.
Prone poses are done facing the floor. They strengthen your arms and back and open up your hips and groin. They relieve tension and increase flexibility in your spine. One of my favorite prone poses is Extended Seal because I find it very relaxing and it helps stretch out my shoulders and upper back.
This type of yoga position develops strength and stamina, particularly in your upper body. It also increases circulation because since your legs are higher than your heart, it reverses the normal flow of blood. Inversions help pull fluid out of your feet and legs, so they are great to do after you have been standing up for a long time. Advanced inversion poses require a great deal of strength and alignment and should only be learned under the guidance of a certified teacher. People with glaucoma, pregnant women and those who are menstruating should avoid inversion poses.
Relaxation poses are usually done at the end of a yoga practice. They calm your mind and body and encourage a deep feeling of relaxation. This type of yoga position is often one of the most challenging poses to do, particularly for Westerners who often have a difficult time letting go. One of the most well-known relaxation poses is Corpse Pose.
There are facilities that cater to the young, the old, the male, the female. There are 24 hour facilities, facilities that offer daycare, individualized programs, youth programs, organized classes, and fitness assessments.
It would seem with all these choices, that Americans would not have any problem controlling their weight, their health or their overall wellness. Many fitness centers offer the new client an opportunity for an initial assessment, personalized training plans, and continued consultation services, free with their membership.
If you happen to be a mother, with small children, many of the fitness facilities offer built in daycare facilities. You are free to exercise, while your children play in a supervised and safe setting. If you also happen to feel uncomfortable exercising in mixed company, there are fitness centers that offer men only or women only exercise times. If not designated times, often they have segregated facilities.
What about Pilates, aerobics and other forms of organized and instructed toning and cardiovascular health? Most fitness facilities have that covered also. Upon joining a gym or center you are usually provided a schedule of classes that are being taught, and the times that they are taught. Then once each month, you will receive a newsletter and calendar that provides updated information about facility changes, class offerings and any other points of interest.
There is just simply no reason that a person could not locate a fitness that suits his or her needs and become a part of the health movement. Cost is usually not an issue, either. Today, many companies offer free memberships for their employees in an effort to cut medical expense and lost time due to sickness and injuries. On the average, a healthy employee costs an employer $1000 dollars less each year, than the coworker who does not participate in health and fitness programs. That simply takes medical costs into consideration. What about lost productivity due to illness or injury?
If you find that your company doesn’t offer such a plan, the monthly expenditure for a membership to the gym, should more than pay for itself in the course of your attaining a level of increased health. You should see a decrease in your medical bills, and over the counter health needs, simply because your body is in a better position to fight off germs and bacteria.
Fitness centers and gyms across this country open each day, to provide persons form all walks of life, a better chance at health; to afford each person the opportunity to work toward overall wellness and a fit and conditioned body. It is up to each individual to take advantage of that opportunity.
After a lot of sweat and frustration he came to me and asked “How can I increase the number of pull ups that I can do so I can have a killer back workout?”
I had an ace up my sleeve on this one because I had the same problem when I first started. So we sat down and this is what I told him to do. The next time you do pull ups, I want you to do as many as possible without pushing your muscles to failure.
Well that will only be 2 pull ups; I max out at 3, he interrupted.
Now hold on let me finish.
You are not going to them the regular way of doing them, which is grabbing the chin up bar and cranking out as many as you can. You will do them using a walking up a step method.
First you do 1 pull up. Drop to your feet and rest for 30 seconds. Do 2 pull ups (your max is 3 reps so stop at 2 reps). Drop to your feet and rest for 30 seconds. Then start the cycle over again
Remember to make sure you do one less rep than you feel like you can do. So if you feel strong enough to only do 3 then stop at 2. Do this every other day and let me know in a month how this is working. After 3 weeks of using this method his pull up numbers went from 3 to 9.
- Jumping rope – while most of us forgot about jumping rope the second that we got out of grade school, it is truly a great workout. Studies have shown that a mere five minutes of jumping rope is equivalent, calorie-burning-wise, to jogging for a full mile! What’s more is that you can jump rope in your house and it costs very little to get your own rope. Just be sure that when you are jumping rope that you keep it high-intensity, spinning the rope quick enough to generate some real movement of the body.
- Climbing stairs – do you have a stairway in your house, or do you live in an apartment building? If so, congratulations – you’ve got your own stairmaster! Few people realize the merits of simply walking up and down a flight of stairs when it comes to fitness. While plenty go on stairclimbers with reckless abandon, roughly the same workout can be attained by just walking up and down flights of stairs. Once you feel that the benefits of stair climbing aren’t enough for your workout, try carrying weights, or even soup cans, as you climb the stairs. This added weight, although small, helps your body to get more in shape.
- Sit-ups and push-ups – these two exercises help you to tone the muscles in your chest and abs while burning calories. They don’t require any equipment, and you can even do them while you’re watching TV! If you’re watching television and a commercial break happens, take the opportunity to do a set of push-ups and a set of sit-ups. In no time, you’ll notice a lot more tone to the muscles in your body.
- Cleaning – cleaning around the house is actually quite the aerobic activity. In addition to burning calories, you’re also performing some house work that can really pay off. Be sure to keep a steady pace while cleaning, ensuring that the exercise that you get from the process is intense enough to make a difference.