Advice and Help

If you’re “averagely overweight,” that is, not doctor-diagnosed with extreme obesity, or if you just want to feel better by losing or shedding a few pounds, there’s good news for you – from ACCREDITED, reliable, trusted experts who also care about your well-being. [See: ACE; ACSM; AHA; or AHA.]

Truth: Ten minutes of daily exercise is admirable because it’s far better than zero minutes of productive energy expenditure. However, exercise physiology and weight loss science point to 30 minutes per day, at least three times per week, as part of your best body fat improvement scenario.

Why Does 30 Minutes Prove So Beneficial, And What’s The Other Part of An Effective Weight Loss Scenario?

Your body has only three possible energy systems. Two of them are oxygen-INDEPENDENT. Yet, in order to metabolize fat, your body demands that oxygen be present. Long-story-short: brief, especially “quick” exercise bouts look for quick energy sources. These reside in blood and in muscle. It takes more than a few minutes to significantly tap into your fat stores, and especially, to burn enough of it for a long enough time to lose some substantial body weight.

This is almost the exact opposite of muscle tissue, where you can see and feel virtually immediate results. Burning fat requires patience. You simply have to allow yourself TIME to let exercise effects occur.

Reach Your Aerobic Threshold

Generally, exercise begins with a warm-up phase, at least 1-3 minutes. Provided your intensity remains within your target heart rate training zone, (about 120 heart beats per minute – an estimated average for most non health-impaired adults) you’ll spend the next 7-10 minutes reaching your aerobic threshold. Staying near-to, but right below the point where your muscles burn (from a too-highly-intense performance causing lactic acid build-up) will bring you to a virtually perfect “fat-burn.” Yet, THIS very special meeting only occurs at medium-to-low intensities, which takes longer periods of time.

Lipids (a simplified word for “non-water-soluble-fats” within your system) have to move from the outside of a cell, through the cytosol, mix with pyruvate, plus oxygen… then proceed to your “furnace” (mitochondria). This is where you break fat down into your “rewarding and much-wanted” by-products – energy (the work you’ve achieved); H2O (sweat); and carbon dioxide (a lot of continuous “exhaling”).

So, if you quit at the 10-minute mark, you deny yourself approximately an additional 10 calories or more per minute of weight lost, primarily from fat stores. Stopping this process at 10 minutes is much like going all the way to the door of your favorite party but never stepping inside…for the “real” action.

Reasons Why You Should Work Out More Than Ten Minutes

With all of that said, there’s an even more monumentally powerful yet scientific reason why you should work out for more than only ten minutes. In fact, at least 30-minute exercise sessions prove most beneficial for effective weight loss and improved endurance. You’ll get three fundamental benefits from this:

First, you preserve your LEAN body mass (which you need because it burns fat far better than fat can burn itself).

Second, you get to expend MAXIMUM calories (the true key to losing weight – maximizing caloric expenditure, which is a time-consuming venture).

Third, your extended physical activity makes you change the way your body USES food internally or metabolically (for example, getting three-fold increase in calories expended, compared to person remaining sedentary.).

To Summarize, Experts Now Agree

The bottom line is that essentially all experts in diabetic science, obesity control, dietetics & nutrition, exercise science & personal training, and exercise physiology agree that extended, low-to-moderate-intensity physical activity is yet the most significant and flexible factor in energy expenditure for losing weight.

Mix that with practicality, reasonability, and utilize the following tip: Base your safe, effective weight loss goals around the fundamental principle that you need to alter your energy balance in the NEGATIVE direction by expending about 500 calories per day from smartly manipulating both EXERCISE AND DIET. You’ll find that it’s barely even possible to accomplish this feat by altering food alone. With exercise, however, you can obtain your weight loss objectives much more comfortably and conveniently, plus safely, too, for results that are long-lasting and health enhancing.

Share on Facebook • del.icio.us • Digg it • Furl • ma.gnolia • Google Bookmark
RawSugar • Stumble It! • Sphere It • Spurl • Yahoo MyWeb
Richard Evans Lee • Permalink • Leave a comment • Top↑

The utmost battle for any working mother is the obstruction of having time in their day to exercise. For stay-at-home mom it can be even extra tricky because children will regularly go along with the adventure which means a plethora of distractions.

One of the most effective forms of exercise is walking which is also an easy exercise program to start with because you are able to set your own goals and limitations as you get on with your new fitness exploit. People might try to persuade you to join your local gym, walking for exercise allows you the capability and flexibility to exercise anywhere and anytime you want.

Even though an open schedule is good, when you are starting out it is important to schedule your walks. Pick out a set schedule for 3 weeks and write it on your calendar and plan everything else around your walking schedule. The reason is you will find it easy to break exercise commitments because you put someone else’s needs before your own. For 3 weeks, put your overall health and well being first.

Start slow. It is also a good idea to start with two 10 minute brisk walks before plummeting into a full twenty minute power-walk. Unless you are extremely overweight and or have health problems, you should be able to start your walking program with the two daily exercise sessions and do these 5 days a week. I highly recommend you take a couple days off a week so you do not get burnt out.

Start your walking program on a Monday. If you really want to improve your health then also change your eating and sleeping habits too. By eating right and getting a good nights rest every night you will see dramatic improvements in not only your health but also your overall feeling. You can accomplish so much more if you are maintaining a healthy lifestyle while taking on a life-changing and possibly life-saving walking program.

Walking the weight off may be just what the doctor ordered, but please be sure and ask your doctor before you start this or any exercise program. In particular if you are twenty pounds or more overweight and haven’t been actively involved in any other exercise program.

Share on Facebook • del.icio.us • Digg it • Furl • ma.gnolia • Google Bookmark
RawSugar • Stumble It! • Sphere It • Spurl • Yahoo MyWeb
Richard Evans Lee • Permalink • Leave a comment • Top↑

Upper Back Exercises

Women would rather have a well-toned upper body, whereas men prefer a muscular back. Dumbbell pullovers and dumbbell rows are effective upper back exercises.

Dumbbell Pullover:

You will need a narrow workout bench. Lie with the workbench supporting the upper back and neck, and your head leaning over one end. Place one leg each on either side of the bench with feet firmly placed on the ground. Lift the dumbbell over your face with arms stretched out. Slowly lower the dumbbell over your head in an arc; hold, and bring it back to original position. Initially do five repetitions and gradually raise the count to fifteen.

Another variation of this upper back exercise is to hold the dumbbell with bent arms. With elbows bent, slowly lower the dumbbell over your head in an arc; hold, and then gently pull back the dumbbell to original position. Initially do five repetitions and gradually raise the count to fifteen.

Dumbbell Row:

Place the dumbbell on the right side of the bench, and your left leg on the bench with the right foot firmly placed on the floor. Leaning forward, place the left hand on the bench in front of the body. Your back should be in horizontal position. Pick up the dumbbell and raise your arm slowly upwards until your upper arm is in level with your upper body; hold, and take back your arm to the original position. Initially do five repetitions and gradually raise the count to fifteen. Now, repeat the exercise with the left arm.

Share on Facebook • del.icio.us • Digg it • Furl • ma.gnolia • Google Bookmark
RawSugar • Stumble It! • Sphere It • Spurl • Yahoo MyWeb
Richard Evans Lee • Permalink • Leave a comment • Top↑

In a long-term study of the health of the people of in the United States, the U.S. Public Health Service documented the chances of developing heart disease among various groups in the population. Long before the any symptoms appeared, epidemiological research could identify high-risk groups.

Among the highest risk factors are male sex, age over 35, cigarette smoking, high blood pressure, high levels of certain blood fats, and a family history of cardiovascular disorders.

Other researchers have added to this list another risk factor: the compulsive, hard-driving, highly anxious personality. The greater the number of severity, the greater the person’s overall risk.

These threats to the heart can be divided into two main categories: those beyond individual control, such as age, sex, and heredity, and those that can be controlled, avoided, or even eliminated. Among those in the second category are what cardiologists call “the triple threat.” These are the high blood pressure, cigarette smoking, and high cholesterol levels in the blood.

If you smoke a pack of cigarettes a day, your risk of having a heart attack is twice that of a nonsmoker. If you smoke, have hypertension, and eat a diet high in fats without any exercise at all, your risk is five times greater than normal.

The Healthy Heart

If these risk factors endanger the heart’s health, what enhances its well-being and improves its odds of working long and well?

Obviously, quitting cigarettes and eating a low-fat diet will help. The next best thing you can do for your heart’s sake is to give it what it needs: regular exercise or a complete cardio interval training.

The heart is a muscle, or, more accurately, a group or “package” of muscles, similar in many ways to the muscles of the arms and legs. And just as exercise strengthens and improves limb muscles, it enhances the health of the heart muscles as well.

Since World War II, several large-scale statistical studies have evaluated the relationship between physical activity and cardiovascular disease. One well-known survey compared 31,000 drivers and conductors of some bus companies. The more sedentary drivers had a significantly higher rate of heart disease than the conductors, who walked around the buses and climbed stairs to the upper level.

The why and how behind these statistics were bet explained by classic experiments with dogs whose coronary arteries were surgically narrowed to resemble those of humans with arteriosclerosis. Dogs who were exercised were had much better blood flow than those kept inactive.

The exercise seemed to stimulate the development of new connections between the impaired and the nearly normal blood vessels, so exercised dogs had a better blood supply to all the muscle tissue of the heart. The human heart reacts in the same way to provide blood to the portion that was damaged by the heart attack.

To enable the damaged heart muscle to heal, the heart relies on new small blood vessels for what is called collateral circulation. These new branches on the arterial tress can develop long before a heart attack - and can prevent a heart attack if the new network takes on enough of the function of the narrowed vessels.

With all these facts, it is now boiled down to a single question: What should be done in order to prevent such dilemmas?

Some studies showed that moderate exercise several times a week is more effective in building up these auxiliary pathways than extremely vigorous exercise done twice often.

The general rule is that exercise helps reduce the risk of harm to the heart. Some researches further attested the link between exercise and healthy heart based from the findings that the non-exercisers had a 49% greater risk of heart attack than the other people included in the study. The study attributed a third of that risk to sedentary lifestyle alone.

Hence, with employing the cardio interval training, you can absolutely expect positive results not only on areas that concerns your cardiovascular system but on the overall status of your health as well.

This particular activity that is definitely good for the heart is a cycle of “repeated segments” that is of intense nature. In this process, there is an interchange periods of recuperation. It can both be comprehensive activity and moderate motion.

Consequently, the benefits of merely engaging into this kind of activity can bring you more results that you have ever expected. These are:

1. The threats of heart attack are lessened, if not eliminated

2. Enhanced heart task

3. Increase metabolism, increase the chance of burning calories, therefore, assist you in losing weight

4. Improves lung capacity

5. Helps lessen or eliminate the cases of stress

Indeed, cardio interval training is the modern way of creating a healthy, happy heart and body.

Share on Facebook • del.icio.us • Digg it • Furl • ma.gnolia • Google Bookmark
RawSugar • Stumble It! • Sphere It • Spurl • Yahoo MyWeb
Richard Evans Lee • Permalink • Leave a comment • Top↑

Back exercise stretches the lower back muscles to help bring relief to back pain caused by over-stressed back muscles. Spine rehabilitation too is done through back exercise. People suffering from back pain are put through an exercise regimen, as exercise stretches the back and promotes better blood circulation in the area.

You will hear many people complain of back pain occasionally. About 75% to 85% of the people experience back pain at some point of time in their life. The most common area of back pain is the lumbar region of the spine. This is the region that bears most of the body weight. Sudden twisting and bending can cause injury to the back. Back pain also occurs when the muscles get stiff because of poor posture. Back exercise stretches the stiff muscles to provide relief.

Back exercise stretches need to be performed softly. You should treat your back gently and not subject it jerky and violent movement. The exercise routine that you follow should start gently, and gradually build over a period of a few weeks. You could cause more harm than good, if you do not follow expert advice in matters of back exercise.

Warm up your body before you embark on the stretching routine. Exercise stretches the muscles, ligaments and tendons in the area surrounding the back. The muscles and tendons associated with the spine are designed for movement. Hence, they need to be stretched everyday to perform optimally. The hamstring muscles are an important factor in back pain problems. Most people with back pain have stiff hamstring muscles.

Stand comfortably with your feet shoulder width apart. Now slowly bend forward and try to touch your toes with your hands without bending your knees. Your action should be smooth and not jerky. Be careful not to overdo the stretching part. Stop when you feel pain. This exercise stretches your hamstring muscles. Your back pain will improve gradually, as you continue with the exercise. The exercise can also be performed while lying down.

Share on Facebook • del.icio.us • Digg it • Furl • ma.gnolia • Google Bookmark
RawSugar • Stumble It! • Sphere It • Spurl • Yahoo MyWeb
Richard Evans Lee • Permalink • Leave a comment • Top↑

Initially beginners should aim to complete two sets of ten to twelve reps but after a few weeks, when you have developed sufficient control and basic strength, experiment with one set of six to eight reps to failure. This will maximize your muscle growth and give you the impetus to move on to the next stage of development. Before long you’ll find the use of this single piece of equipment restricting, so later in this series of articles we’ll pull together a muscle boosting program that utilizes other equipment to take you to the intermediate level. In the meantime, get to work with these exercises in order to get used to working your muscles.

• Biceps brachii – The Two muscles at the front upper arm that run from the elbow to the shoulders. The biceps is actually a smaller muscle then the triceps. It is on the front of the upper arms. There are two heads of the biceps muscle (hence the bi in biceps).
• Beneath the biceps is the brachialis, a flat muscle group that runs about half way up the upper arm bone from the elbow joint. From the rear you can see the brachialis as a well-defined band of muscle between the triceps and biceps when a muscular bodybuilder flexes his/her arm.
• Triceps brachii – The Three muscles at the rear upper arm that run from the elbow to the shoulder. The triceps is a three-headed muscle that is on the back of the upper arm (hence the name tri in triceps).
• Forearm – The several smaller muscles that run from the elbow to the wrist. There are three primary muscle groups in the forearms. The forearm flexors lie along the inner sides of the forearms. The forearm extensors run along the outer sides of the forearms. And the supinators that lie on the upper and outer sections of the forearms.

It is essential that when you do any exercise that you perform the movements correctly, if you don’t you will receive less then optimum benefit from the exercise. It is very difficult to unlearn bad exercise habits, so it is best to learn the right exercise technique from the very start.

The key to developing the arms is to avoid overtraining these small muscle groups. The arms are used as secondary muscles in almost all chest, back, and shoulder exercises. For example, the biceps are used when doing any type of rowing movement for the back. The triceps are used when doing any type of pressing movement for the chest and/or shoulders. And the forearms are used whenever you have to grip the weights.

Share on Facebook • del.icio.us • Digg it • Furl • ma.gnolia • Google Bookmark
RawSugar • Stumble It! • Sphere It • Spurl • Yahoo MyWeb
Richard Evans Lee • Permalink • Leave a comment • Top↑

•Benefits of stretching exercises for muscle growth

Stretching is an important aspect of exercising and should be a part of any exercise routine and program. There are many wonderful benefits when you perform regular stretching exercises. Stretching exercises not only help you to warm up and cool down before and after your workouts, it can and will actually help your muscles to grow bigger and stronger too. Don’t believe me? Then read on.

Stretching exercises help muscle growth because stretching lengthens your muscles and thus giving your muscle fibers a greater range of motion when lifting weights. So in effect, it recruits more muscle fibers and thus causing your muscles to grow stronger and bigger from your weight training.

By stretching your muscles after an intensive workout will reduce muscle soreness commonly known as DOMS (delayed onset muscle sore) which usually occurs a day after your workout.

Performing stretching exercises before your workout or before a physically demanding sporting activity will also decrease your chances of sustaining injuries and muscle cramps which will certainly destroy the joy of your activity.

When you stretch regularly, stretching exercises will help you gain agility which will make your daily chores much more pleasant and if you play sports, you will notice your agility is much better than others who do not stretch. This will put you in a more beneficial position against your opponents.

•Anti Aging Benefits Of Stretching Exercises

If you are a baby boomer and age is catching up, this agility will make your life so much more pleasurable because you will be able to avoid stiff muscles and stiff joints unlike your peers who do not stretch. You will be more mobile, agile and suffering from less pain associated with aging and stiff body parts. These anti aging benefits from stretching regularly are priceless. Benefits that money can never be able to buy.

What is more, you can stretch anytime any where as and when you like. Stretching exercises need not be limited as a pre and post workout activity. So start a stretching exercise routine soon and make it part of your everyday lifestyle. You will surely enjoy the pleasures and anti aging benefits that a regular stretching routine can bring you.

Share on Facebook • del.icio.us • Digg it • Furl • ma.gnolia • Google Bookmark
RawSugar • Stumble It! • Sphere It • Spurl • Yahoo MyWeb
Richard Evans Lee • Permalink • Leave a comment • Top↑

There are as many varied opinions on what “plan” one should follow to build muscle, as there are people who have those opinions. On one thing they do agree, however. You must have a regimen.

• You can begin by defining your objective.
• Why are you interested in body building?
• What do you hope to accomplish?
• What is your ultimate goal?

It’s all about commitment and belief. There is an abundance of information about how to begin and conduct your journey, but without a burning desire to achieve, you are doomed to inevitable failure.

The following tips are not intended to be a “one size fits all.” Take from it what you will. In that light, consider the following list:

1.Before beginning any serious weight lifting or body building regimen, consult your physician.

2.Set your goals. Define what you expect to achieve with your new bodybuilding campaign within a realistic time frame. If you create goals that are unattainable you are setting yourself up for failure. You can become bored, disappointed and disillusioned to the point where you may give up. This is a very sad outcome to what might have been the best decision of your life. Don’t sell yourself short. Set your long-term goals, of course, but also set short-term goals that are achievable. And, don’t forget to reward yourself when you do achieve them.

3.Consider the costs. If you don’t already have a budget, create one. Then, determine what amount of discretionary funds you have available for your bodybuilding program. This will determine whether you can afford to have a home gym or if your needs would better be served by joining a club. Joining a club is still a good short-term introduction before spending hundreds or thousands of dollars on equipment that might not be appropriate for your needs.

4.Don’t forget some of the low cost alternatives to purchasing your bodybuilding equipment. If used equipment is still functional why spend the extra dollars just for a little glitz! Good, brand name used equipment is every bit as functional as something right off a showroom floor.

5.Consider combining a home gym along with a membership in a public facility. Purchase less expensive free weight equipment for use at home and join a gym to have access to the more expensive equipment. You can design your entire workout routines around a combination such as this.

6.Eat healthy! This can’t be stressed enough. The only true bodybuilding aids are good nutrition. Consult a licensed dietitian. Watch your local community calendar for free seminars on diet and nutrition. Learn all you can about what nature freely provides that can help you to develop a healthy diet.

7.If you choose to use dietary supplements, make certain that you know what you are putting in your body. Follow the packaging guidelines we outlined above. Ask your physician for his/her recommendations based on the regimen you have selected. No friend, coach or acquaintance can take the place of your physician. In fact, you may even investigate finding a physician who specializes in sports wellness.

8.Be kind to yourself. Yes, it’s important to push to achieve your goals, but it’s very easy to tip the scales in the other direction and create a nightmare for yourself. Obsessive, compulsive behaviors are not conducive to a healthy bodybuilding lifestyle.

Share on Facebook • del.icio.us • Digg it • Furl • ma.gnolia • Google Bookmark
RawSugar • Stumble It! • Sphere It • Spurl • Yahoo MyWeb
Richard Evans Lee • Permalink • Leave a comment • Top↑

The bodybuilding debates will never end. The endless arguments over how an effective muscle-building program should be structured will most likely continue until the end of time. Just scour the Internet message boards, flip through any muscle magazine or talk to the sales rep at your local supplement store. No matter who you talk to or what you read, it seems that everyone is an expert these days.

If everyone is an expert, confident in their own ideas and beliefs, how can the average beginner possibly know who to listen to? He or she is instantly confronted with endless questions that seem to have no clear-cut answer.

How many days should I train per week? How many sets should I perform for each muscle group? What type of rep range should I be using? What are the most effective exercises for stimulating muscle growth? How long should my workouts last?

These questions go on and on until he or she is eventually led to believe that building muscle is an infinitely complex process involving rocket-science precision and an intimate understanding of human physiology. I mean, that’s what takes to build muscle, right? Wrong! Believe me, there are answers to these important questions, and if you are willing to put in the time and effort you will most definitely find them. But that’s not what this article is about.

You see, amidst all of the confusion and endless debating, the majority of lifters end up losing sight of the big picture. Beyond all of the specific workout principles, such as rep range and exercise selection, remains one crucial principle, a principle that lies at the very heart of the muscle growth process. If this principle is not given full attention, or even worse, completely ignored, building muscle becomes next to impossible.

The bottom line is that muscles grow as they adapt to stress. When you go to the gym and lift weights, you create “micro-tears” within the muscle tissue. Your body perceives this as a potential threat to its survival and reacts accordingly by increasing the size and strength of the muscle fibers in order to protect against a possible future “attack”. Therefore, in order to continually increase the size and strength of the muscles, you must focus on progressing each week by either lifting slightly more weight or performing an extra rep or two. In doing this, your body will continue to adapt and grow to the ever-increasing stress.

Building muscle is all about building strength!

So what is the most powerful muscle-building tool available? Quite simply, it is a pen and a piece of paper!

Every time you go to the gym you must write down exactly what you accomplished and then strive to improve upon it the following week. If you aren’t always getting better, then you’re either staying the same or getting worse. Every week you should have an exact plan of attack ready to be executed. You absolutely cannot afford to start throwing weights around aimlessly without a clear-cut goal in mind.

The specifics of building muscle are important to understand and implement, but regardless of what style of training you’re currently using the ultimate deciding factor between success and failure is progression. You can sit around all day obsessing over specific principles, but the bottom line is that if you aren’t getting stronger every week, you absolutely will not be getting any bigger. Examine your training approach closely. If you haven’t been paying laser-like attention to the amount of weight you’ve been using, the number of reps you’ve been performing, and then striving with every ounce of your energy to improve upon those numbers each week, you are completely ignoring the very foundation of the muscle growth process. If you want to see the best gains in muscle mass and strength that you possibly can, a pen and a piece of paper is the most important tool you could possibly have in your arsenal.

Share on Facebook • del.icio.us • Digg it • Furl • ma.gnolia • Google Bookmark
RawSugar • Stumble It! • Sphere It • Spurl • Yahoo MyWeb
Richard Evans Lee • Permalink • Leave a comment • Top↑

The most common challenge that people I talk to face is how to incorporate fitness into their lives. They know they have to do something to get in shape but they really don’t know how. It can be discouraging because of the abundance of information out there. So much that you may not know where to begin.

Our society has so many food choices that it is easy to pack on the extra pounds. Also our day to day jobs are less physical as they where 100 years ago so we have more sedentary life styles. We know there are benefits involved when we exercise and cleaning up or diet. However, most of us know don’t know how or where to start.

So where do we begin? Or is the question: How do we begin?

The very first thing you need do is go to your doctor and get the approval to start exercising. Your doctor may also provide some helpful tips as well.

After you get the “OK” from your doctor, try these 5 things to help you get started:

Make the Choice to Start Exercising and Eating Right

Making the decision to do something provides a form of commitment you made to your self. Deciding that you need to change behavior creates new possibilities. When you say to your self “I need to get in shape”, it means something. You should be answering these questions in your mind: When can I work out? What exercises do I need to do? What foods should I be eating? Make your self think about the commitment you just made. Only then you can let go of the past and take steps to move forward.

Write Down What You Do

You need a reference that is realistic towards your weekly activity. Write down everything you do during the week. This should include work hours, commuting hours, nights spent with your spouse, your child’s activities and anything else you can think of that you do. You should also include what you do on weekends. You should make a list for each day of the week. Here’s why…..

Some people set lofty goals like working out for 2 hours a day. This can be due to an old saying, “More is Better”. However, this is not the case. Knowing your schedule will help you set realistic goals and help you find a few hours a week to start exercising. You’ll have a visual perspective on what you can and can’t do with your routine.

Research and Get Information

Most people do not have enough information before they start a work out program. So how do we get the information we need? The good news is we live in the information age. Take advantage of your favorite search engine and learn a little bit about fitness and nutrition. However, do not go overboard and lose focus. Find a source of information you like and take notes. Find the simplest and easiest workouts and nutrition tips. Don’t over load yourself with information.

If you have the money, hire a personal trainer for a few sessions to help you get started. Hiring a personal trainer is a great way to get started because you have made a commitment to meet someone to workout. Your goal is to have the trainer show you the basics on exercise and eating healthier. It may also be safer to learn how to perform the exercises (especially if you have not exercised for a while).

Create a Simple Plan and Set Realistic Goals

Keep it Simple! Following a simple plan while on a hectic schedule is much easier than following an elaborate plan. You should have a plan of which days you want to work out and one goal to change your eating habits for the next few weeks. For example, “I will work out for a half an hour for 3 days this week. I will eat a little less each meal.” Simple is success.

Execute Your Plan

Now that you have a plan, all you need to do is follow it. This is another big step. You should look at your plan every day upon waking. You need be mentally prepared for the great day ahead of you. Having your daily schedule in hand will help you achieve your goals for the day. When you complete your workout for the day, highlight it or cross it off your list. It will show you that you accomplished something for yourself. No matter what you must execute. This will be the hardest (and most rewarding) step.

I hope these things help you get started on a new life of physical fitness. Life is filled with making decisions, knowing your commitments, getting information, planning and execution. Try these approaches for yourself and you will see that having your own workout and nutrition program is not as far fetched or complicated as you think.

Share on Facebook • del.icio.us • Digg it • Furl • ma.gnolia • Google Bookmark
RawSugar • Stumble It! • Sphere It • Spurl • Yahoo MyWeb
Richard Evans Lee • Permalink • Leave a comment • Top↑