Effective and Simple
Exercise Program that will
Transform Your Body

Watch the video below to see how simple and effective exercise can be:


But I Don’t Wanna Lift Weights!


Watch the short video above for a Quick and Easy at Home

10 Minutes Per Day Program

That Works!!!


Water Bottle Rotation (from video):

  • Core pick up from the floor
  • Overhead press
  • Chest and pushups
  • Squats
  • Pullups
  • Curls


You are on this page because you need ideas you can implement AT HOME.

You don't have time to go to the gym.

You really don't have time to do anything.

You don't like exercise but you want to Lose Fat Permanently.


You are at the Right Place.


But we must be Realistic.


We have to do something.


Weight Loss – Does Walking Work? (Do I need to run?)

Walking for Weight Loss.  Yes, if you want to keep the Lost Weight off Forever.  How would you like to shed those pounds that you’ve been trying to lose, without running a single mile, without learning anything about step aerobics and without ever having to hear some muscle-bound trainer advise you to “feel the burn”?


Well, the next time you get up from watching TV and head for the refrigerator, keep on walking-out the door, around the block, to the newspaper stand, to a neighbor’s house, anywhere. Just walk. Doctors will tell you that walking is the safest way to burn fat (and keep it off). And unlike running, walking is a low-impact activity and that means much lower risk of injuries to joints, bones and muscles.


Walking for Weight Loss burns 100 calories per mile.


You can burn as many calories walking as you can jogging-it just takes a little longer. Walking briskly (at about four miles per hour), you burn 100 calories per mile. At that rate, a three-mile walk every day will amount to a thirty-five pound weight loss over the course of a year! And you get both short and long-term cardiovascular benefits.


Important extra benefit:


As you lose weight and those pounds drop off you improve the overall health and functional ability of your heart, you’ll find that your outlook on life improves too-for exercise not only burns calories, but also works off stress.


Start out at a slow-to-moderate pace for the first five minutes, then walk briskly for about twenty-five minutes.  As you walk, relax your shoulders and swing your arms to match your stride. End your walk with a five-minute “cool-down” period in which you slow your pace and finish off the session with another five minutes of stretching exercises to prevent stiffness.


A word to the wise: If you’re not a sixteen- year-old high-school athlete, make a mental adjustment to the popular “Just do it” slogan. Just do it—gradually. Go to your limit gradually and enjoy it. You don’t have to leap tall buildings in a single bound your first time around the block.

Don’t get tricky with your basic walking gait. Never wear ankle weights to “increase the load.” You might as well hang a bowling ball off your elbow. Ankle weights will exert stresses on your joints that Mother Nature never designed into the plan, and you will suffer for it.


Weight Loss walking basics for accelerated weight loss:

  • Drink eight to ten glasses of water a day.
  • Wear light-colored or reflective clothing at night or in the early morning.
  • Battle boredom by listening to music or a recorded book on a portable tape player.
  • If you have a blister or sprain that can be made worse by walking, don’t walk.
  • If you become dizzy or develop pains in your chest or your arms, stop walking immediately and go to the nearest emergency room.


To Busy to Exercise?


Stressed-out executives with a crammed schedule and a sedentary lifestyle are among the people who could benefit most from exercise but there are only twenty-four hours in a day, no matter how big the numbers are on your paycheck.


No time for an exercise program?  Make exercise a part of the workday.


If you’re stuck at the office day and night use the stairs. When you need to go over some numbers with someone whose office is a few floors above you, skip the elevator and get there the old-fashioned way. Or just hit the stairs for a 10-minute fitness break.


Good-quality men’s business shoes are also excellent walking shoes, so, if you’re a commuter, park the car a fifteen minute walk from the tram or bus station. You’ll get your half-hour walk in every day. Women commuters will probably need to carry a change of shoes, but many do anyway.


If you find that you’ve arrived early for an appointment, don’t sit in the lobby looking at old magazines. Walk around the block and explore the neighborhood. You have everything- fitness, health, and well-being-to gain, and nothing to lose but a few extra pounds.


Exercise doesn’t have to be strenuous or punishing to be effective for weight loss. Despite its economy of muscle use, walking is considered by most experts to be one of the best exercises.


Benefits of Walking for Weight Loss:

  • Preventive and remedy for respiratory heart and circulation disorders.
  • Weight control. Walking keeps weight at a desirable level (very effective in keeping excess pounds from coming back, once they have been dieted off)
  • Aids digestion, elimination and sleep
  • Antidote to physical and psychological tensions


Walking works as a second heart.


Expanding and contracting foot muscles, calves, thighs and buttocks help pump blood back to the heart.  This aid is crucial. The heart can propel blood very well on its own, but the body’s muscles are essential to the return flow from lower regions (legs, feet, stomach). When the blood transportation system becomes sluggish because of lack of exercise, the heart compensates by doing more work. Heart rate and blood pressure rise (elevated pressure can be helped to return to normal by a regimen of walking.)

 

If you are overweight, want to lose weight, or have diabetes distance is more important than speed.  Try to walk for forty-five minutes to one hour at a selected pace. Heart or lung disorders: Exercise indoors in a climate-controlled, pollution-free environment, especially if the temperature is above eighty-eight degrees and humidity is greater than eighty-five percent. Sports injuries or arthritis in the back or lower extremities: Avoid steep hills. They stress weight-bearing joints.


To reduce stress or improve aerobic fitness: Increase intensity of exercise, aiming for a fifteen-minute mile or better. To increase heart rate, use handheld weights, walk up stairs or hills, and pump your arms.


Exercise for Losing Weight


Many people say they don’t have time for exercise, but I think that’s just a delaying tactic.  Once one understands the overwhelming importance of something, one does it.  You say your life is over-crowded?  Then, straighten out your priorities. 


If you choose to exercise in the morning, you may have to go to bed earlier at night.  That may mean skipping some late-evening television programs or reading less of the newspaper.  You know your schedule best, but I already know how much time most of you have. There are 168 hours in each week.


Consider a typical use of that time:

  40      hours for gainful employment

   5       hours to commute to and from work

  49      hours to sleep

     5      hours to eat

69 Hours Left


This leaves you with sixty-nine hours of uncommitted time-almost ten hours a day. Do you really think it’s impossible to fit a mere thirty minutes for exercise into that span each day?


Finally, diet alone has a notoriously poor record in body fat control. Only a miniscule percentage of people who lose weight by dieting keep it off. Actually, severe dieting may be a major factor in obesity, because it triggers the body’s starvation defenses; it slows the metabolism, and research has shown that it also increases the enzymes responsible for depositing fat in the body. The level of fat-depositing enzymes is dramatically higher in people who have lost weight through severe calorie restriction.


That’s one reason these people typically gain back all the fat they lost - and more! Another reason, of course, is that dieting makes them hungry. 


The bottom line, therefore, is that exercise is the key to body fat control. It burns calories but, more importantly, it lowers the body fat setpoint and increases fat-burning capacity.


Diet alone doesn’t work. Diet plus aerobic exercise is more effective. The best combination of all, however, is a balanced diet of natural foods, aerobic exercise and weight training.


This three-pronged approach will help you reach your ultimate goals.


Walking comes about as close as anything can to being a purely fat-burning activity. Perhaps just as importantly, when done at a comfortable pace, it doesn’t break down muscle tissue or wear you out. Actually, it helps get rid of the fatigue by-products of exercise and speeds recovery.


Now, a review of the Four Important Concepts for weight loss:

  • Aerobic exercise burns fat.
  • Anaerobic exercise develops muscle.
  • Fat is burned inside muscle cells.
  • If you want to burn fat, or “tone up,” you must be concerned with maintaining or developing muscle.
  • In order to build muscle, you want to ask your muscles to do a bit more than they are used to, then nutritionally supply the muscles with the materials necessary for growth.  The more muscle you have on your bones, the faster your metabolism will be.



Weight Training Program


Before any major task is begun, a plan for action must be developed.  Resistance training for weight loss requires that plan to be developed to get superior results.  The trouble for many novices is where to begin, what types of exercises to include in their routine, etc.  In this short discussion there simply isn’t room enough for the complete framework.  Whole books have been written attempting to accomplish this.  What we can do, however, is outline a framework that can be followed and built upon.


We have listed the best exercises for building size and strength.  At a glance, the limited number of exercises laid out may seem too few for some.  Many have followed bodybuilding routines where it is in vogue to do a great number of different exercises for each muscle to “blitz them from all angles”.  The trouble is that, in such a program little power is built and a lifter’s recuperative abilities are seriously compromised. 


The intensity of training with compound exercises such as the Squat, Bench, and Deadlift prohibits one from high-volume work.  It’s just too much for the body.  Remember the people in the magazines have exceptional genes and access to a pharmacy.


Two day per week program

Day one:  Legs, Chest, Triceps

Squats                                    2 sets  6 reps

Bench Press                        2 sets  6 reps

Close Grip Bench            2 sets  6 reps


Day two:  Back, Shoulders, Biceps

Pullups or cable pull downs to the front        2 sets  10 reps

Deadlifts                                                                         2 sets   6 reps

Press behind the neck                                             2 sets  10 reps

Barbell or preacher curls                                       2 sets  10 reps


All the sets listed are after warmups.  Do as many reps as you can for each set.  When you can do the prescribed number of repetitions for both sets increase the weight used.

Women may want to do higher reps.  For the 6 reps do 10 reps, for the 10 reps do 15 reps.


Three day per week program

(Mon/Wed/Fri   or   Tues/Thurs/Sat)


Day one:          Squats

Day two:         Bench, Close Grip Bench, Bicep Curls

Day Three:      Pullups or Pulldowns, Deadlift, Press Behind the Neck


Four day per week program

Monday:                      Squats

Tuesday:                      Bench Press

Thursday:                    Pullups or Pulldowns,  Deadlifts

Friday:                         Press Behind Neck, Close Grip Bench, Bicep Curls



But I Don’t Wanna Lift Weights!


You don’t wanna lift weights? OK. Don’t. There are only two things I’ll ask you to do.


1.  Answer the question, “Why?” Why don’t you want to lift weights?


2.  Continue to follow me and over time it will make sense.


Do you have to lift weights to get the weight loss results you want?  Absolutely not. Your muscles don’t really know or care whether or not you are resisting a four-pound rock or four pounds of resistance on the most expensive piece of exercise equipment in the whole world. Progressive resistance is the key to muscle development, and muscle development is a vital part of physique transformation.


Resistance can be provided by your own body weight, by elastic tubing, or by household items that fit into your hand.  You can stimulate the muscles using household items at a bare minimum.  People can develop muscle using the gallon water jugs you buy in any supermarket. Adding water to the jugs adds resistance and therefore provides progression.


If you strive for health and fitness, I’m going to insist that you do something to challenge the muscles slightly. I’m not letting you off the hook there. If you don’t want to lift weights, that’s fine.


My guess is, if you answer the question, “Why (Question #1 above)?” and continue to become educated by absorbing a bit more of my material daily, you’ll probably find your apprehension is based on a false belief.


I won’t attempt to overcome your apprehension here. I know that will happen as you learn. I will give you a routine for people who want to lose weight and absolutely refuse to lift weights.


1.      Chair Squats - With your hands on your hips, sit into a chair slowly, without letting gravity force you down. Take about 3 seconds to go from the standing position to the seated position. As soon as you lightly touch the chair, without relaxing the muscles of the thighs, return slowly to a standing position again taking 3 seconds to complete the movement. Repeat this for 8-20 repetitions.

2.    Pushups - If ordinary pushups scare you, take the same chair you used for your squats and place the back of the chair against the wall. Put your hands on opposite sides of the seat of the chair and bring your feet out behind you so your body is aligned at about a 45 degree angle keeping your back straight. Lower your chest to the chair and push away for 8-20 repetitions.

3.    Pulls - If you can do pullups or chin ups, great! Find a secure bar and with your hands slightly wider than shoulder width, raise and lower your body slowly for repetitions.  If you can’t pull yourself all the way up, that’s OK. The resistive nature of the attempt will offer challenge and as your strength increases, you’ll find the movements easier and easier until you can perform 8-20 repetitions. If you don’t have a secure bar find a secure object about waist level, hold on tight with both hands, and positioning your feet securely under your hands (or as close as possible), lean backwards until your arms are fully extended. Focusing on tensing up the biceps and upper back muscles, keeping your feet positioned, pull your body toward the object slowly (3 seconds) and slowly reverse the movement until arms are again extended. Repeat for 8-20 repetitions.

4.    Walking Lunges - Start out standing with hands on hips. Step forward with one leg, lowering the knee of back leg toward floor.  Bring back leg forward to return to standing position and repeat with opposite leg.

5.    Donkey Kicks - More accurately called “bring knee in toward chest while supporting the body on your hands and opposite knee and then extend leg straight back from the hip joint.”  Make a conscious effort to tighten up the glutes while in extended position. Lower, repeat, then repeat with opposite leg position.

6.    Lying Arm/Leg Raise – Lying on your stomach lift both your arms and legs up at the same time.  Hold in this position for as long as possible.

7.    Arm Circles – Hold your arms straight out to the sides and rotate in a circular motion for as long as possible.

8.    Abdominal Crunches - You know this one – lay on your back with your feet on a chair or couch and crunch your chin toward your waist.

Start with only one set of each movement. You can then progress to two sets, three sets, and ultimately four. At that point, if you read as you’ve committed to, you’ll know how to progress further!


Finally, if you’re just someone who is just a plain old Exercise Hater, keep in mind that some is better than none. In your life you might have heard that you must do 20 minutes, three times per week to achieve any benefit. I’d beg to differ. 


Do something, anything.


Some exercise is better than none. I don’t care if you walk the perimeter of your bedroom for six minutes each night before bed. That’s six minutes more each day than you’d be getting if you didn’t get any heart rate elevation at all.


Find something that you can handle, and even if you start with only one minute (that’s right......one minute!) daily ... get started!



Disclaimer:

Please see your doctor before starting this or any plan.

This information is entirely for entertainment purposes only.

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