Lose Weight

Scenario: I really want to get in shape, but I work all day and attend multimedia classes until 8:30. How do I find the time to exercise, and what are a few good exercises for beginners like me? Solution: Finding time to exercise is certainly a challenge. Even the most motivated among us suffer setbacks during our business’s busy season or when a new project is on the horizon. The key to fitting fitness into your busy day is to recognize that finding time isn’t the issue–it’s making time.

You may be surprised to hear that you can enjoy the benefits of a regular exercise program in as little as three hours per week.

The following routine shows you how:

Monday: Half-hour of jogging, biking (on hills) or other intense aerobic exercise you enjoy

Tuesday: Half-hour of strength training (squats, sit-ups and push-ups for beginners; weight training with machines or dumbbells for the more experienced)

Wednesday: Rest day

Thursday: Repeat Monday

Friday: Repeat Tuesday
Saturday: One hour of exercise–any type of exercise. Go rollerblading with a friend, take the family to the hills for a hike or swim laps at the pool.

Sunday: Rest day

Make your workouts more time-efficient by exercising harder. For example, you can walk two miles in a half-hour, or you can run four miles in a half-hour. You can spend an hour in step aerobics class, or you can spend 20 minutes rowing at the highest resistance level on the rowing machine. When you perform strength-training exercises, use a challenging resistance and move quickly through your exercises to get an aerobic benefit.

If you want to commit to getting fit, exercise must become a part of your life–a habit as regular as brushing your teeth. Try these ideas to help you stay on track:

*Make a log of everything you do for a week, and identify the time slots where you can fit in exercise. Did you spend a Saturday afternoon watching the Back to the Future trilogy for the fifth time? Could you manage to get up a half-hour earlier on the weekdays? Just skip an hour of television time and go to bed earlier.

*Make exercise convenient. Find a place to work out that’s close to your home or office. If you’re disciplined and have the space, work out at home.

*Develop relationships with supportive people. Join an exercise class or go to the gym with friends. If you skip a class, your friends will hold you accountable.

*Exercise at the right time. The “right time” is when you’re most likely to do it. If you know your day often ends late or meetings come up suddenly, it’s best to schedule your workout for first thing in the morning when nothing can interfere. If you’re a night owl, fit your workout in before dinner. If you can only manage a 10-minute walk on your lunch hour–do it. Some exercise is better than none.

Benefits Of Exercise

Need more motivation to get fit? Consider the following benefits of exercise:

*Exercise increases your stamina and strength.

*Exercise improves your heart and lung efficiency.

*Exercise gives your body greater resistance to disease, stress, anxiety and fatigue.

*Exercise gives you more energy and enhances your capacity for work and leisure activities.

*Exercise releases hormones that stimulate the brain, helping to clear your mind, see things from a new perspective, and come up with fresh ideas.

So make an appointment with yourself to get some exercise. Your body–and your business–will thank you for it.

For a ton of f.ree, valuable tips, tricks, and secrets visit: http://www.MaximizeYourMetabolism.com

© 2002-2005 Wisdom Books, LLC & Christopher Guerriero WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE? You can, as long as you include this blurb with it: Christopher Guerriero, is the founder of the National Metabolic & Longevity Research Center and a best-selling author, speaker, and coach to millions. He is creator of the award-winning ‘Maximize Your Metabolism‘ system. To learn more about this step-by-step program, and to sign up for FR*EE how-to articles and F.REE teleseminars, visit http://www.MaximizeYourMetabolism.com

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Specifically, for longevity and looking and feeling younger, healthier and firmer and more lean, you really need to consume eight ounces of plain, fresh, preferably distilled water for every 14 to 20 pounds of body weight you now carry.

If you’re very active or under a lot of stress or you eat poorly or you’re exposed to toxins throughout the day, than you’re probably going to want to be closer to eight ounces for every 14 pounds of body weight.
But if you live a really healthy lifestyle, drinking vegetable juices on a regular basis, if you eat fresh, raw organic vegetables two or three times a day and you avoid pesticides and preservatives as much as you can, then feel free to drink just eight ounces for every 20 pounds of body weight.
The easiest way to get water in that I have found and that we found with our clients in the research center, is simply to have a jug by you at all times.

A gallon water jug or a half a gallon water jug is best. Keep it at your desk during the day. Carry it with you in the car. Keep it right next to your bed at night so that when you wake up in the morning you immediately begin drinking it.

If you sip on water all day long, you’d be surprised how very much water you get in by the end of the day.

Water is your body’s number one ally to promote lucid, clear-looking, supple skin.

Each one of these techniques that we’re covering in this excerpt from the teleseminar call, creates a different effect on your skin or on the anti-aging process.

Water, specifically, helps give you lucid, clean-looking, supple skin.
Plus it helps keep every cell in your body well hydrated and maintained.
I know everybody reading this knows all the benefits of water so I’m not going to go drilling them into you again….

…But you need to know that without consuming ample amounts of fresh, plain, preferably distilled, water, you can never look and feel your best, let alone look and feel young and healthy.

So it’s vital that you begin drinking clean, fresh water today.
Each day, begin just when you wake up in the morning, because after hours and hours of sleeping, your body becomes dehydrated and it needs immediate relief when you wake up.

So there you have it - water is the next step in your anti-aging regimen.
Next week I’m going to share with you the name of a very inexpensive nutrient that’s going to help you even out your skin color, increase the radiancy of your skin, and add elasticity to all your dry areas.
Plus it’ll reduce inflammation whether you put it on your skin topically or you ingest it internally. It’s an amazing nutrient; it has a myriad of benefits and I can’t wait to share it with you (by the way, you probably already have this nutrient in the kitchen cupboard).

If you’re one of the hundreds of people who have already purchased a copy of this full audio program - congratulation. If you haven’t yet grabbed yourself a copy, then please get yourself a copy today - I truly want you to have a copy of this for your very own - it’ll be an invaluable asset that you can turn back to time and time again for the rest of your life - get your copy now so you have the full library of techniques in hand.

For a ton of f.ree, valuable tips, tricks, and secrets visit: http://www.MaximizeYourMetabolism.com

© 2002-2005 Wisdom Books, LLC & Christopher Guerriero WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE? You can, as long as you include this blurb with it: Christopher Guerriero, is the founder of the National Metabolic & Longevity Research Center and a best-selling author, speaker, and coach to millions. He is creator of the award-winning ‘Maximize Your Metabolism‘ system. To learn more about this step-by-step program, and to sign up for FR*EE how-to articles and F.REE teleseminars, visit http://www.MaximizeYourMetabolism.com
” System

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It’s week three, and you’ve already learned the importance of drinking plenty of water, and by now, are seeing and feeling the countless benefits of cardiovascular exercise, or walking. So, it’s time to turn it up a notch. Let’s add weights to our weekly program, to reshape your body, and your mind!

Weight training is one of the most important parts of your life-long exercise program. In fact, the American College of Sports Medicine now recommends weight training for every adult. The sooner you start weight training, the more muscle you’ll keep. It’s a use-it-or-lose-it phenomenon.

Weight training is also a great area in which to practice mental imagery. You can imagine your muscles getting firmer and bigger as you perform your weight training exercises. You’ll be pleasantly surprised at how this simple tool will help keep you motivated, and will help yield a higher return on your exercise investment!

Keep in mind, building muscles by lifting weights does more than make you look and feel better. It speeds up your metabolism! Which is great news to anyone trying to lose weight or get fit. Lifting weights also gives you more energy, allows you to eat more food, and recaptures lost youth.

Weight training also increases bone density more than activities like swimming or even running. By stressing the major bones in the body, weight training offers tremendous protection against the thinning of bones, or osteoporosis. And, by building more muscle, you protect your joints as well. For instance, squats strengthen the knee joint by building stronger, firmer ligaments and muscles.

For a weight training program to be effective, you will need to exercise between three and five days per week. You will need to exercise each muscle group with weights, at least once a week, or preferably twice. For example…arms twice, shoulders twice, legs twice, chest twice, etc. Abdominal muscles will be exercised two to three times a week.

I know the rest of this newsletter may be a bit confusing, but to really get detailed and explain exactly how to target your particular goal with weight lifting is beyond the scope and space allocated for this Special Report, so to assure the safety and effectiveness of your workout, you may want to consider using a personal trainer at least once to help you design the proper exercise routine and sequence for your body type. A personal trainer will show you the proper way to do each and every exercise, and help you get things done effectively.

Here a few tips of how to put together a great muscle-toning, fat-burning workout:

Each upper body muscle gets 2-3 sets, 12-14 repetitions per set. (Twice weekly, but not on consecutive days).

Each lower body muscle gets 3-4 sets, 12-14 repetitions per set. (Twice weekly, but not on consecutive days).

Woman should lift a weight that is approximately 60% of the absolute maximum they could handle for this number of repetitions. Men should do at least 75% of their maximum.

Move from one muscle group to another without rest. When you have worked all the upper body muscles, take 30 seconds of rest. With lower body muscles, you will need 60 seconds of rest. This is known as a circuit. Repeat circuit 3-4 times.

Abdominal muscles should be worked three times per week. Various crunching exercises are used to best work the abdominal muscles. Do four sets for the abdominal muscles, 20-40 repetitions per set. It is more important to focus on the intensity of the exercise than the number of repetitions or sets. You should achieve a significant “burn” in the abdominal muscles on each set. You should not feel pain, especially not in your neck or back.

After each of your resistance training or weight-lifting workouts, you should stretch. Some stretching should always be done at the end of a weight-lifting workout because this is when you need to elongate and relax the muscles.

The following are suggestions for easy-to-perform exercises that can be used in your weight-lifting routine, you can choose 2 from each list and put your workout puzzle together with them as your foundation…

(((Upper Body)))

Chest/Shoulders: Lateral Raise, Dumbbell Shrug, Upright Row, Bench Press, Fly’s, Incline Press, Parallel Dip, Bent-Forward Cable Crossover

Back: Chin-Up, Lat Pull Down, T-Bar Row, Decline Seated Cable Row

Arms: Triceps Dip, Triceps Press-down, Overhead Triceps Press, Seated Triceps Press, Biceps Curl, Preacher Curl, Machine Preacher Curl, Cable Curl

(((Lower Body)))

Legs/Buttocks: Squats, Lunges (side-to-side and/or front-to-back),
Leg Press, Leg Lifts, Leg Curls, Calf Raises

Abdominals: Abdominal Crunch, Rotary Torso, Ab Flexor Machine, Leg
Lifts from Roman Chair, Leg Lifts (while flat on back), Leg
Scissors (while flat on back)

Change these exercises around, trying different ones each time you exercise a muscle group. This will yield quicker results, while providing many additional benefits. Also, the exercises listed above include exercises that can easily be done at home with dumbbells or a weight bar and weights, as well as exercises that are specific to the gym.

Stop wasting your valuable time! In my famous E-classes and teleseminars, I personally guide you to success.

Isn’t it time you got the results you deserve?

Get more about these incredible classes now and read what others are saying about the results they got, at: http://www.maximizeyourmetabolism.com/Newsletterspecial-discount.htm

For a ton of f.ree, valuable tips, tricks, and secrets visit: http://www.MaximizeYourMetabolism.com

© 2002-2005 Wisdom Books, LLC & Christopher Guerriero WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE? You can, as long as you include this blurb with it: Christopher Guerriero, is the founder of the National Metabolic & Longevity Research Center and a best-selling author, speaker, and coach to millions. He is creator of the award-winning ‘Maximize Your Metabolism’ system. To learn more about this step-by-step program, and to sign up for FR*EE how-to articles and F.REE teleseminars, visit http://www.MaximizeYourMetabolism.com

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