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(Submitted June 2008)
If Only I Had The Time...
'I don't have time' is
the reason that most people don't exercise. Well, they call it a
'reason' I like to call it what it really is - an excuse.
Most people believe their workouts need to be 60-90 minutes in order
to really count. With this kind of time commitment it is no wonder
that exercise becomes the activity that you simply don't have time
for. Before you know it one missed workout becomes two and soon you
realize that you haven't put on your gym shorts for a month.
Missed exercise is a slippery slope toward irreversible
consequences. Obesity wasn't gained in one day…or even in one year.
Neither was heart disease.
Question: Have you ever wondered if long workouts really deliver the
best results?
The truth is that exercise doesn't have to take 60-90 minutes
anymore. The experts agree that short, intense bouts of exercise can
actually deliver better results than traditional low intense
exercise.
In fact, a study was conducted at the University of Pittsburgh,
School of Medicine that tested whether multiple short bouts of
exercise would deliver better results than one long bout of
exercise. They found that participants who performed short bouts of
exercise stuck with the program longer and experienced greater
weight loss than the participants that performed long bouts of
exercise.
Throw out the idea that you need an entire afternoon or a free
evening to have a great workout. It simply doesn't take as much time
as you think. Here's one example:
12 Minute Results-Driven Workout
- Dumbbell Squat Press: Stand with your feet shoulder width apart and hold
a dumbbell in each hand at shoulder level. First lower down into a
squat position. Make sure that your knees do not go past 90 degrees.
Exhale as you press the dumbbells overhead while you straighten your
legs and return to the starting position. Complete 12-15
repetitions.
- Sprint or Jump Rope for 30 seconds.
- Dumbbell Lunge and Curl: Stand with your feet shoulder width apart and
hold a dumbbell in each hand down at your sides. Exhale as you lunge
forward with your right leg and curl the dumbbells up toward your
chest. Make sure that your knee does not go past 90 degrees. Inhale
as you return to the starting position and repeat on the other side.
Complete 12-15 repetitions.
- Sprint or Jump Rope for 30 seconds.
- Dumbbell Bent Over Rows: Stand with your feet shoulder width apart and
hold a dumbbell in each hand. Bend your knees and lean forward from
your waist, keeping your back flat. Exhale as you drive your elbows
back and squeeze your shoulder blades together. Inhale as you return
to the starting position. Complete 12-15 repetitions.
- Sprint or Jump Rope for 30 seconds.
- V-Ups: Sit on the edge of a chair or bench and lean back. Exhale as you
drive your knees in toward your chest, squeezing your abdominal
muscles. Inhale as you lower your knees back down with control.
Complete 15-20 repetitions.
- Sprint or Jump Rope for 30 seconds.
Think outside of the box. Could you do a 10 minute workout in the
morning and a 15 minute workout before bed?
Let's be honest, you make time for the things that you feel are
important. If I told you that for every minute you spent exercising
I would give you a thousand dollars, would you find a minute to
exercise? Sure you would! You'd probably find quite a few minutes to
exercise.
Short bursts of intense exercise will give you the results you want,
all you have to do is make the time for it.
Somewhere deep down inside you know that it's now or never.
Will you choose to simply close this email and allow your hectic
schedule to slowly push you down the path of obesity and health
risk? Or will you find creative ways to fit exercise into your day
as you steadily regain your shape and health?
Make this the day that you finally make the change. Call or reply to
this email to schedule your no-obligation fitness consultation and
I'll show you many other high intensity time effective workouts that
deliver amazing results.
The choice is yours.
Get Out Your Camera
Do you wish that you
had more motivation to achieve your fitness goals? Give yourself
inspiration by taking a 'Before' picture. That's right, put on your
bathing suit and pose! Next, place the picture in a place that you
see often (on the refrigerator maybe?) Now get to work on changing
your body—imagine how great it will feel to replace your 'Before'
picture with a stunning 'After' shot.
Spicy Veggie Stir Fry
When you
want a healthy meal that doesn't compromise on flavor—here's your
dish. This vegetarian recipe calls for chicken substitute, but you
can use real chicken if you want. Bake or grill real chicken before
adding it to the recipe. Servings: 4
Here's what you need...
3 cups hot cooked instant rice (cooked as directed on the package,
omitting margarine and salt)
1 cup water
1 tablespoon soy sauce
1 tablespoon cornstarch
½ teaspoon crushed red pepper flakes
1 teaspoon oil
¼ cup chopped onion
1 medium green bell pepper, cut into thin strips
2 tablespoons water
3 medium zucchini, halved lengthwise, thinly sliced
4 frozen breaded chicken substitute patties, thawed, cut into
bit-sized pieces
3 tomatoes cut into thin wedges.
While rice is cooking, in small bow, combine 1 cup water, soy sauce,
cornstarch and red pepper flakes; blend well. Set aside.
Heat oil in large nonstick skillet or wok over medium heat until
hot. Add onion and bell pepper; cook 3 to 4 minutes or until onion
is tender. Add 2 tablespoons water and zucchini; cover and cook
until all vegetables are tender.
Add chicken substitute pieces and tomatoes; cook until thoroughly
heated. Stir cornstarch mixture; added to skillet. Cook and stir
until thickened. Serve mixture over rice.
Nutritional Analysis: One serving equals: 380 calories, 10g fat, 54g
carbohydrate, 6g fiber, and 13g protein
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issue to them by using the ‘Refer a Friend' link below and I'll add
them to my subscriber list. (of course they can unsubscribe anytime)
Visit:
www.funnfit.us
www.wellnesstoyou.us
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