Rapid Results = Exercise…
Women who exercise regularly have a 20% less chance of developing breast cancer, a 30% less chance of suffering from heart disease, and a whopping 50% less chance of developing diabetes. And that in men… 50 percent of all deaths due to chronic disease are caused by a lack of physical exercise? Now, these are some compelling reasons to exercise more regularly.
Truth be told, you must be “active” every day, in some way. But that doesn’t mean that you must “exercise hard” every day - see www.2DayWorkout.com
You must increase the amount of activity you do regularly…you must exercise hard enough to breath heavy and work up a good sweat, but not so much that you feel pain, out of breath or faint. And the best way to do this is through some form of aerobic exercise.
It doesn’t matter what exercise you decide to do as long as you successfully get your heart rate into what I call the proper zone. This means reaching an optimal level of physical exertion that will stimulate your body to burn excess body fat and increase it’s metabolic rate. In order to do this, it’s best to exercise for a minimum of 30 minutes, 3–5 times per week, with your heart rate around 70–80% of your max.
Exercising with your heart rate under your 70% low range is still healthy, but it’s not enough to make a noticeable change in your body fat level. On the other hand, exercising with your heart rate above your 80% high range is potentially unhealthy and burns muscle rather than body fat. So stay above or at 70% and never go above your 80% target heart rate.
There’s a number of ways to monitor your heart rate, but a simple formula to use as a guideline is:
220 – your age x .70 (gives you your low range)
220 – your age x .80 (gives you your high range)
You can also use a heart rate monitor (about $70–150 in a sports store).
And for those of you who are thinking I don’t have any extra time in my day to exercise, this doesn’t mean you should wait until you can fit that 30-minute workout into your schedule 3–5 times per week!
Start now. Start slow. Start with the time you have. Just start!
The key is persistent action. Set your alarm clock 1 hour earlier right now (stop reading and go do it!). Then get up tomorrow morning earlier and work out — you’ll be glad you did. If you can’t do 30 minutes, then do 15… just do it.
If you can’t exercise 3–5 times each week at first, then do it twice. Then, as you can, fit more exercise into your schedule and work your way up to the correct amount.
Becoming fit should be a priority in everyone’s life because your health and the state of your body effects every aspect of living. The way in which you perceive yourself is a great indicator of how the rest of your life is functioning.
Before I was confident in my appearance, I had a small income, a small bank account, no one special in my life, a faulty business, I was regularly sick and the only friends I had were those that enjoyed spending time sitting around and complaining. None of my clothes fit me, I was out of shape and I looked… well… just not attractive. The key to my success — financially, socially, emotionally, physically, mentally, and even spiritually — was to take control of my health and how I looked once and for all.
So put some motivating pictures in your exercise area to keep you motivated – then get moving. If you have troubles getting out of bed early in the morning, then put a few great pictures on your bed-stand and look at them right before you go to sleep, then again as you wake up. The point is, just start now… and do it. You will change your life – forever – and for the better.
The best techniques I’ve ever seen for cutting your workout time in half while doubling the results you can get from your time were all put into The 2 Day Workout book - grab a copy now and begin seeing better results in the mirror…
Best Always,
C