How does it sound?
Burn your belly fat, but in the same time build muscles?
Unbelievable right? Well believe me, it's true. Turbulence Training provides this kind of opportunity in less then a month you will loss your belly fat and you will have muscles on your body. Have you already heard that before? I'm sure you have. Well Turbulence Training is different product. Turbulence Training is scientifically researched by world class body builders, professional coaches and famous men's muscle magazines.
You may not believe me, but the fact stay's as the fact.
Turbulence Training is based on science facts, it provides you the future of fitness. Now stop wasting your time on those cheap cardios. Throw them away! Turbulence Training is been made for average people like me and you. These simple exercises will bring you not only the result, but also the smile on your face, when you will see how you have been changed. Turbulence Training asks only few hours per week to workout, no special place as gym required. You may workout in your bedroom, living room and after that go back to your personal life with less unwanted fat on your body. Loss your belly fat once and for all.
It's really quick way to loss fat, within a month you will be able to see the result of your workout. Spend your time effectively, use Turbulence training.
Article Source: http://EzineArticles.com/?expert=Sands_Vasilevskis
Thursday, May 29, 2008
Saturday, May 17, 2008
Ways To Increase Metabolism
Your metabolism determines how much calories you burn in a particular day. Higher metabolish means high amount of calories burnt. If you have a low metabolism, then you won't burn so many calories.
Anyone who intends to loss weight much have a very high metabolism but it is quiet unfortunate that many people who intend to loss weight have a bad diet plan , they hardly exercise ,some skip meals or even starve themselves. For many, it takes a drastic change in their daily eating and exercise habits for them to finally lose weight. It might seem hard, but it can be done!
Though it may seem hard to increase your metabolism but you can do it if you follow these simple tips
1. First before the start - make sure you are ready for this
Ask yourself the following questions:
a) Is weight loss your top priority? b) Is dieting right for you? c) Do you have the right motivation? d) Are you able to devote 20-30% of your time to your body? e) Would you accept the things you can not change? f) Do your family and friends support you?
If your answer is YES to all the above questions then you are ready.
2. Workout smartly
Did you know you can actually lose more weight & keep your metabolism fired up longer by doing 3-to-4 shorter 10-minute workouts instead of 1 big 30-to-40-minute cardio workout?
A research study at the university of Pittsburgh found that women who split up their 40 minute cardio workouts into 4 separate 10 minute cardio workout sessions during the day LOST 20 pounds while... the group of women who did one big 40 minute cardio workout only lost 14 pounds and...
The reason why more shorter workouts are better is because you never give your fat burning metabolism a chance to slow down.
3. Aerobic/cardio Work out : Aerobic/cardio workout helps in the reduction of fat and metabolic rate. Ensure to engage in serious aerobic/cardio training 2 to 4 days a week will help in the fat burning process and also in metabolic rate. Many believe Calorie are being burnt while engaging in aerobic exercise only but the truth is , you are burning calories during the exercise AND you are conditioning the body to burn more calories even after the cardio session is done. Short cardio sessions ( 10 - 20 minutes ) will help increase body metabolic rate so as to burn off more calories even when sleeping or resting.To see more results fast endure to engage in cardio sessions for a minimum of four 15-20 minutes sessions a week .
4. Do not Skip Meals : Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.
5. Passionately kiss your partner 10 times a day. According to the 1991 Kinsey Institute New Report on Sex, a passionate kiss burns 6.4 calories per minute. Ten minutes a day of kissing equates to about 23,000 calories -- or eight pounds -- a year!
Anyone who intends to loss weight much have a very high metabolism but it is quiet unfortunate that many people who intend to loss weight have a bad diet plan , they hardly exercise ,some skip meals or even starve themselves. For many, it takes a drastic change in their daily eating and exercise habits for them to finally lose weight. It might seem hard, but it can be done!
Though it may seem hard to increase your metabolism but you can do it if you follow these simple tips
1. First before the start - make sure you are ready for this
Ask yourself the following questions:
a) Is weight loss your top priority? b) Is dieting right for you? c) Do you have the right motivation? d) Are you able to devote 20-30% of your time to your body? e) Would you accept the things you can not change? f) Do your family and friends support you?
If your answer is YES to all the above questions then you are ready.
2. Workout smartly
Did you know you can actually lose more weight & keep your metabolism fired up longer by doing 3-to-4 shorter 10-minute workouts instead of 1 big 30-to-40-minute cardio workout?
A research study at the university of Pittsburgh found that women who split up their 40 minute cardio workouts into 4 separate 10 minute cardio workout sessions during the day LOST 20 pounds while... the group of women who did one big 40 minute cardio workout only lost 14 pounds and...
The reason why more shorter workouts are better is because you never give your fat burning metabolism a chance to slow down.
3. Aerobic/cardio Work out : Aerobic/cardio workout helps in the reduction of fat and metabolic rate. Ensure to engage in serious aerobic/cardio training 2 to 4 days a week will help in the fat burning process and also in metabolic rate. Many believe Calorie are being burnt while engaging in aerobic exercise only but the truth is , you are burning calories during the exercise AND you are conditioning the body to burn more calories even after the cardio session is done. Short cardio sessions ( 10 - 20 minutes ) will help increase body metabolic rate so as to burn off more calories even when sleeping or resting.To see more results fast endure to engage in cardio sessions for a minimum of four 15-20 minutes sessions a week .
4. Do not Skip Meals : Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.
5. Passionately kiss your partner 10 times a day. According to the 1991 Kinsey Institute New Report on Sex, a passionate kiss burns 6.4 calories per minute. Ten minutes a day of kissing equates to about 23,000 calories -- or eight pounds -- a year!
Saturday, May 10, 2008
Foods That Can lower Your cholesterol
Foods that lower cholesterol protect your heart and can prevent a heart attack.
I've 5 superstar foods that do this job nicely for you.
1. Oatmeal And Oat Bran
Oatmeal and Oat Bran contain some soluble fibers which lower your LDL (low-density lipoprotein popularly know as the bad cholesterol
soluble fibers are great because it aids the reduction of cholesterol in your intestines as it binds bile which has cholesterol and your body passes it out.
consuming 5-10grams of soluble fiber per day will help reduce your LDL for as much as 5%
So eat 1.5 cups of oatmeal per day which provides 4.5 grams of fiber- enough to reduce your cholesterol.
2. Fish
Fish is a great source of omega-s fatty acids.
researches have shown that if you eat fish more regulary , you will get the heart-healthy benefits as the mega-3 fatty acids in fish have triglycerie-lowering and blood pressure-reducing effect and they also lessen your risk of blood clots.
Eat at least 2 servings of fish per week. You can eat a variety of fish rich in omega-3 fatty acids such as trout, sardines, mackerel, tuna and salmon.
3. Foods Fortified With Plant Sterols or Stanols
Sterols or stanols are substances that are found in plants that help block the absorption of cholesterol. There are now foods that have been fortified with these substances.
If you eat foods fortified with plant sterols, you can reduce your LDL by 10%.
The amount you need per day is at least 2 grams, which equals to 8-oz servings of plant cholesterol.
The American Heart Association recommends that you only eat foods fortified with plant sterols if you actually have high levels of LDL.
4. Walnuts, Almonds, Pistachios
Studies show that these 3 nuts can greatly lower your blood cholesterol. They are rich in polyunsaturated fatty acids, a healthier source of fat that's kinder to your heart.
If you eat a cholesterol-lowering diet where 20% of the calories are sourced from either walnuts, almonds or pistachios, you could reduce your LDL by 12%.
How much of these foods you need per day? As nuts are high in calories, hence a small portion of them is sufficient for your dietary need.
5. Yogurt
Yogurt with live active cultures (probiotics such as Lactobacillus Acidophilus and Lactobacillus Reuteri) help lower cholesterol. They work by preventing the re-absorption of cholesterol back in to your blood stream.
These foods are good for your heart. But I think the best heart-healthy diet is this - reduce or avoid intake of saturated and trans fats in your diet. They are the bad fats that increase your LDL.
I've 5 superstar foods that do this job nicely for you.
1. Oatmeal And Oat Bran
Oatmeal and Oat Bran contain some soluble fibers which lower your LDL (low-density lipoprotein popularly know as the bad cholesterol
soluble fibers are great because it aids the reduction of cholesterol in your intestines as it binds bile which has cholesterol and your body passes it out.
consuming 5-10grams of soluble fiber per day will help reduce your LDL for as much as 5%
So eat 1.5 cups of oatmeal per day which provides 4.5 grams of fiber- enough to reduce your cholesterol.
2. Fish
Fish is a great source of omega-s fatty acids.
researches have shown that if you eat fish more regulary , you will get the heart-healthy benefits as the mega-3 fatty acids in fish have triglycerie-lowering and blood pressure-reducing effect and they also lessen your risk of blood clots.
Eat at least 2 servings of fish per week. You can eat a variety of fish rich in omega-3 fatty acids such as trout, sardines, mackerel, tuna and salmon.
3. Foods Fortified With Plant Sterols or Stanols
Sterols or stanols are substances that are found in plants that help block the absorption of cholesterol. There are now foods that have been fortified with these substances.
If you eat foods fortified with plant sterols, you can reduce your LDL by 10%.
The amount you need per day is at least 2 grams, which equals to 8-oz servings of plant cholesterol.
The American Heart Association recommends that you only eat foods fortified with plant sterols if you actually have high levels of LDL.
4. Walnuts, Almonds, Pistachios
Studies show that these 3 nuts can greatly lower your blood cholesterol. They are rich in polyunsaturated fatty acids, a healthier source of fat that's kinder to your heart.
If you eat a cholesterol-lowering diet where 20% of the calories are sourced from either walnuts, almonds or pistachios, you could reduce your LDL by 12%.
How much of these foods you need per day? As nuts are high in calories, hence a small portion of them is sufficient for your dietary need.
5. Yogurt
Yogurt with live active cultures (probiotics such as Lactobacillus Acidophilus and Lactobacillus Reuteri) help lower cholesterol. They work by preventing the re-absorption of cholesterol back in to your blood stream.
These foods are good for your heart. But I think the best heart-healthy diet is this - reduce or avoid intake of saturated and trans fats in your diet. They are the bad fats that increase your LDL.
Tuesday, May 6, 2008
Dealing With Menopause
It is somewhat reassuring to remember that perimenopause is just a phase, that all symptoms are temporary. For most women it will last two or three years, though for some it lasts as long as 10 or 12 years.
It is important to remember that all women need regular checkups, whether or not they are menstruating.
Although Menopause can not be prevented but steps can be taken to reduce the symtoms.
Dealing With Menopause Symptoms
Talk to your doctor about hormone replacement
Hormone replace therapy otherwise called HRT is the taking of synthetic estrogen or a both of estrogen and synthetic progesterone also know as progestin.This method will help in
Reduction of hot flashes
relief from Vaginal Dryness
slow bone loss
Relieves you from mood swings and depression
Recent researches points to the fact that though HRT helps in the control and effective management of menopause symptoms it expose one to several health problems.The study found that women on hormone replacement therapy of combined estrogen plus progestin (PREMPRO) had:
• A 41% INCREASE in strokes
• A 29% INCREASE in heart attacks
• A 100% INCREASE in the rate of blood clots
• A 22% INCREASE in total cardio vascular disease
• A 24% INCREASE in breast cancer
• A 100% INCREASE in the rate of Alzheimer's Disease (in women over 65)
For this reason, be sure to consult with a physician about the pros and cons of HRT. If you have certain health conditions, you will not be a candidate for HRT. Some of these conditions include:
Cancers of the breast and uterus
History of stroke or heart attack
History of blood clots
Liver disease
In some cases, alternative medications can be taken to help strengthen bones and to treat other menopause-related problems.
Exercise regularly
Try to get at least 30 minutes of exercise on most days of the week. Weight-bearing exercises such as walking, running or dancing can help strengthen bones. This can help protect a woman from osteoporosis, a thinning of the bones that often occurs after menopause. Strengthening the bones at a younger age decreases osteoporosis risk later in life. But even those with osteoporosis can still strengthen their bones through weight-bearing exercise.
In addition to creating a structured exercise routine, you can increase your activity level by doing the following:
Parking at the end of the parking lot or a block away and briskly walking to a destination.
Taking the stairs instead of the elevator.
Taking walks during breaks at work.
Getting involved in activities and sports such as softball, tennis, golf or dancing.
Playing games such as tag with children instead of computer games.
Quit smoking
Smoking increases bone loss, probably because it decreases the production of estrogen and reduces the body's ability to absorb calcium.
Eat a healthy diet
Eat plenty of whole-grain products, vegetables and fruits. Choose foods low in fat and cholesterol and get enough calcium and vitamin D to keep your bones strong. Menopausal and postmenopausal women need about 1,500 milligrams of calcium a day. In addition, you should not have more than one alcoholic drink a day.
Maintain a healthy weight
Maintaining a weight deemed healthy by a physician will help you manage the symptoms of menopause.
Continue to have regular medical examinations
Physical exams should include checks of bone density, blood pressure, cholesterol and blood sugar. Gynecological exams should include an annual breast exam, including a mammogram, and an annual pelvic examination, with a Pap smear every one to three years (depending on your health history).
Address symptoms
Although good health and sound lifestyle choices can reduce the likelihood of symptoms, it is likely that you will experience at least some ill effects associated with menopause. The list below details these and discusses steps that can be taken to reduce their severity.
Hot flashes. Try to avoid triggers such as warm environments, hot or spicy foods, alcohol, caffeine and stress. All of these can worsen hot flashes. Dressing in layers, exercising regularly and using a fan in the home or workplace can also help you reduce or prevent hot flashes.
Hot flashes can be upsetting and frustrating, particularly if they are intense. Don't be alarmed, however, as hot flashes are not usually a sign of a medical problem. Rather they are a normal biological reaction to fluctuating hormone levels in a woman's body.
Health experts from a wide variety of disciplines, including bioengineering, physiology and the behavioral sciences, are conducting research to understand the causes of hot flashes and to better determine which treatments work and which do not.
Memory problems. A physician can recommend mental exercises to improve your memory during menopause. Adequate sleep and regular physical activity may also help prevent any memory problems you might otherwise experience.
Mood swings. Getting enough sleep and regular physical activity can often help combat mood swings during menopause. Physicians can also recommend relaxation exercises or prescribe antidepressant medication if necessary. A support group may also be helpful.
Sleeping problems. Regular exercise during menopause can help you sleep better (but don't do it close to bedtime). Avoiding alcohol, caffeine, large meals and work right before bedtime can also help prevent sleep problems. Finally, to improve sleep patterns, avoid napping, go to bed and get up at the same times every day, and keep your bedroom at a constant, comfortable temperature.
Vaginal dryness. Over-the-counter vaginal lubricants are available if you have vaginal dryness. Prescription estrogen replacement creams might also offer relief. Talk to your physician if this is a concern of yours.
It is important to remember that all women need regular checkups, whether or not they are menstruating.
Although Menopause can not be prevented but steps can be taken to reduce the symtoms.
Dealing With Menopause Symptoms
Talk to your doctor about hormone replacement
Hormone replace therapy otherwise called HRT is the taking of synthetic estrogen or a both of estrogen and synthetic progesterone also know as progestin.This method will help in
Reduction of hot flashes
relief from Vaginal Dryness
slow bone loss
Relieves you from mood swings and depression
Recent researches points to the fact that though HRT helps in the control and effective management of menopause symptoms it expose one to several health problems.The study found that women on hormone replacement therapy of combined estrogen plus progestin (PREMPRO) had:
• A 41% INCREASE in strokes
• A 29% INCREASE in heart attacks
• A 100% INCREASE in the rate of blood clots
• A 22% INCREASE in total cardio vascular disease
• A 24% INCREASE in breast cancer
• A 100% INCREASE in the rate of Alzheimer's Disease (in women over 65)
For this reason, be sure to consult with a physician about the pros and cons of HRT. If you have certain health conditions, you will not be a candidate for HRT. Some of these conditions include:
Cancers of the breast and uterus
History of stroke or heart attack
History of blood clots
Liver disease
In some cases, alternative medications can be taken to help strengthen bones and to treat other menopause-related problems.
Exercise regularly
Try to get at least 30 minutes of exercise on most days of the week. Weight-bearing exercises such as walking, running or dancing can help strengthen bones. This can help protect a woman from osteoporosis, a thinning of the bones that often occurs after menopause. Strengthening the bones at a younger age decreases osteoporosis risk later in life. But even those with osteoporosis can still strengthen their bones through weight-bearing exercise.
In addition to creating a structured exercise routine, you can increase your activity level by doing the following:
Parking at the end of the parking lot or a block away and briskly walking to a destination.
Taking the stairs instead of the elevator.
Taking walks during breaks at work.
Getting involved in activities and sports such as softball, tennis, golf or dancing.
Playing games such as tag with children instead of computer games.
Quit smoking
Smoking increases bone loss, probably because it decreases the production of estrogen and reduces the body's ability to absorb calcium.
Eat a healthy diet
Eat plenty of whole-grain products, vegetables and fruits. Choose foods low in fat and cholesterol and get enough calcium and vitamin D to keep your bones strong. Menopausal and postmenopausal women need about 1,500 milligrams of calcium a day. In addition, you should not have more than one alcoholic drink a day.
Maintain a healthy weight
Maintaining a weight deemed healthy by a physician will help you manage the symptoms of menopause.
Continue to have regular medical examinations
Physical exams should include checks of bone density, blood pressure, cholesterol and blood sugar. Gynecological exams should include an annual breast exam, including a mammogram, and an annual pelvic examination, with a Pap smear every one to three years (depending on your health history).
Address symptoms
Although good health and sound lifestyle choices can reduce the likelihood of symptoms, it is likely that you will experience at least some ill effects associated with menopause. The list below details these and discusses steps that can be taken to reduce their severity.
Hot flashes. Try to avoid triggers such as warm environments, hot or spicy foods, alcohol, caffeine and stress. All of these can worsen hot flashes. Dressing in layers, exercising regularly and using a fan in the home or workplace can also help you reduce or prevent hot flashes.
Hot flashes can be upsetting and frustrating, particularly if they are intense. Don't be alarmed, however, as hot flashes are not usually a sign of a medical problem. Rather they are a normal biological reaction to fluctuating hormone levels in a woman's body.
Health experts from a wide variety of disciplines, including bioengineering, physiology and the behavioral sciences, are conducting research to understand the causes of hot flashes and to better determine which treatments work and which do not.
Memory problems. A physician can recommend mental exercises to improve your memory during menopause. Adequate sleep and regular physical activity may also help prevent any memory problems you might otherwise experience.
Mood swings. Getting enough sleep and regular physical activity can often help combat mood swings during menopause. Physicians can also recommend relaxation exercises or prescribe antidepressant medication if necessary. A support group may also be helpful.
Sleeping problems. Regular exercise during menopause can help you sleep better (but don't do it close to bedtime). Avoiding alcohol, caffeine, large meals and work right before bedtime can also help prevent sleep problems. Finally, to improve sleep patterns, avoid napping, go to bed and get up at the same times every day, and keep your bedroom at a constant, comfortable temperature.
Vaginal dryness. Over-the-counter vaginal lubricants are available if you have vaginal dryness. Prescription estrogen replacement creams might also offer relief. Talk to your physician if this is a concern of yours.
Thursday, May 1, 2008
6 Best Ways To Exercise
How to exercise in such a way that you're in it for a long, long time, even for a life time?
It is a general believe that Exercises help in lossing weight and toning the body. Not so many people know the right exercise to choose or how to go about it without affecting their jobs and without getting worked up. Listed are 6 exercise methods you can embark upon for your weight loss and body toning.
1. Know When It is Best For You Cultivate A Time Habit
The biggest problem we all have when it comes to exercises is TIME. And time scheduling at that. This is because exercise isn't a one-off thing; it's one that you need to do regularly for say, minimum 3 times per week for at least 30 minutes per session.
I know you've many other things ranked more important than exercise. Exercise? To you, it's only an activity you do when you're free. That's where your problem starts.
Hey! You got to change your view about exercise - you should treat it as your top priority activity by consistently putting aside at least 30 minutes, 3 times a week to do it.
Practice setting aside this kind of time schedule. And don't use this scheduled time for anything else.
2. Pick And Choose One Exercise You Like To Do
Like running?
Fancy walking?
Hot on swimming?
Favor biking?
Love dancing?
Interested in jogging?
Have a "crush" on step aerobics?
Enjoy Pilates? Yoga?
Feel good about going to gym to exercise?
Feel excited attending classes?
Happy to exercise at home?
The point is, there are so many exercises out there and many ways of doing them. Cherry-pick one or two that you love and feel right and get going.
3. Commit To The Minimum
Now that You have solved the problem of time schedule and types of exercise best for you. Now you must also set a target of a minium of time you must exercise in a week and you must not go below this standard.
If you're very busy or traveling, you still can fulfil your set minimum, either by brief walks or light stretching punctuated throughout the week.
Sticking to your minimum should be the most important thing for you. Sometimes you may exceed the minimum, sometimes you may have bad days and manage only light exercise. It's OK. Just don't drop below the minimum.
If you do this every week for the rest of your life, you will have more health and energy.
4. Change Your Goal
If you have been pinning for "perfect" bodies flashed in the magazines and on TVs, brace the fact that they're hard (sometimes unrealistic) to achieve and even harder to maintain. They could take years to develop and may not depict the healthy weight you should achieve.
Change your goal - exercise for health, vitality and energy. You get these benefits immediately.
Make feeling good your goal, not weight loss, not gaining muscle tone. These benefits will come but treat them as bonuses to the increased health, energy and vitality you get.
Each time you exercise, remind yourself that you're targeting for health, energy and vitality. You'll achieve this goal, even doing light exercises. Because the nature of exercise is as such that you benefit from these 3 things.
Take note of these immediate mental benefits too:
Increased creativity
Decreased stress and tension
Increased problem-solving skills
Increased brain alertness
The more you experience the immediate benefits, the more you'll want to exercise.
5. Enjoy Changes In Your Body
When you regularly exercise, you'll enjoy changes in your body such as weight loss, muscle gain, increased flexibility and improved endurance.
Enjoy these positive changes as they come along.
6. Enjoy Exercise
Enjoy how your body feels and appreciate what happens to your body during exercise.
Feel the way your muscles and limbs move and respond to exercise
Feel the way your pulse increases and your blood flow quickens
Feel how your skin glows and tightens
Feel how your body sweats to get rid of waste and toxins
How to exercise consistently, even for a life time, isn't hard. Just maintain your minimum schedule. The rest like how fast or how much you exercise doesn't amount to much if you don't exercise the minimum number of times per week.
It is a general believe that Exercises help in lossing weight and toning the body. Not so many people know the right exercise to choose or how to go about it without affecting their jobs and without getting worked up. Listed are 6 exercise methods you can embark upon for your weight loss and body toning.
1. Know When It is Best For You Cultivate A Time Habit
The biggest problem we all have when it comes to exercises is TIME. And time scheduling at that. This is because exercise isn't a one-off thing; it's one that you need to do regularly for say, minimum 3 times per week for at least 30 minutes per session.
I know you've many other things ranked more important than exercise. Exercise? To you, it's only an activity you do when you're free. That's where your problem starts.
Hey! You got to change your view about exercise - you should treat it as your top priority activity by consistently putting aside at least 30 minutes, 3 times a week to do it.
Practice setting aside this kind of time schedule. And don't use this scheduled time for anything else.
2. Pick And Choose One Exercise You Like To Do
Like running?
Fancy walking?
Hot on swimming?
Favor biking?
Love dancing?
Interested in jogging?
Have a "crush" on step aerobics?
Enjoy Pilates? Yoga?
Feel good about going to gym to exercise?
Feel excited attending classes?
Happy to exercise at home?
The point is, there are so many exercises out there and many ways of doing them. Cherry-pick one or two that you love and feel right and get going.
3. Commit To The Minimum
Now that You have solved the problem of time schedule and types of exercise best for you. Now you must also set a target of a minium of time you must exercise in a week and you must not go below this standard.
If you're very busy or traveling, you still can fulfil your set minimum, either by brief walks or light stretching punctuated throughout the week.
Sticking to your minimum should be the most important thing for you. Sometimes you may exceed the minimum, sometimes you may have bad days and manage only light exercise. It's OK. Just don't drop below the minimum.
If you do this every week for the rest of your life, you will have more health and energy.
4. Change Your Goal
If you have been pinning for "perfect" bodies flashed in the magazines and on TVs, brace the fact that they're hard (sometimes unrealistic) to achieve and even harder to maintain. They could take years to develop and may not depict the healthy weight you should achieve.
Change your goal - exercise for health, vitality and energy. You get these benefits immediately.
Make feeling good your goal, not weight loss, not gaining muscle tone. These benefits will come but treat them as bonuses to the increased health, energy and vitality you get.
Each time you exercise, remind yourself that you're targeting for health, energy and vitality. You'll achieve this goal, even doing light exercises. Because the nature of exercise is as such that you benefit from these 3 things.
Take note of these immediate mental benefits too:
Increased creativity
Decreased stress and tension
Increased problem-solving skills
Increased brain alertness
The more you experience the immediate benefits, the more you'll want to exercise.
5. Enjoy Changes In Your Body
When you regularly exercise, you'll enjoy changes in your body such as weight loss, muscle gain, increased flexibility and improved endurance.
Enjoy these positive changes as they come along.
6. Enjoy Exercise
Enjoy how your body feels and appreciate what happens to your body during exercise.
Feel the way your muscles and limbs move and respond to exercise
Feel the way your pulse increases and your blood flow quickens
Feel how your skin glows and tightens
Feel how your body sweats to get rid of waste and toxins
How to exercise consistently, even for a life time, isn't hard. Just maintain your minimum schedule. The rest like how fast or how much you exercise doesn't amount to much if you don't exercise the minimum number of times per week.
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