Wednesday, June 11, 2008

No Time to Exercise?

As a Health and Fitness Coach, one of the most frequent question and problems I’m asked by new clients is: “What should I do Larry, I just don’t have time to exercise?

In our very fast paced world today with many of us balancing multiple roles, as an employee or business owner, parent, spouse, household manager, and responsible citizen, finding time for exercise can be a real problem. As a result, our health and fitness goals often get put on the back burner.

Most of us realize that regular physical exercise is absolutely necessary for us to maintain our overall health and fitness, keep our weight down, to look and feel great, and to stay young longer. So what’s the answer?

Well I have good news for you. Several studies, including one published in The Journal of Physiology, clearly show that short bursts of intense exercise, equivalent to only a few minutes per day, can produce the same or even better results than traditional cardio endurance training or spending hours at the gym lifting weights.

You may not have time to go to the gym, but everyone can find just 7-10 minutes per day to exercise at home. So time really does not have to be an issue, if you are really want to lose weight, get in great shape, and improve your health.

The key is to first make a decision to make taking care of your health and fitness a top priority, and then the taking steps necessary to fit a few minutes of exercise into your schedule at least 4-5 times per week. Once you’ve made that decision, you’ll find there are lots of ways to accomplish your health and fitness goals in just minutes each day.

If you don’t have time to go to the gym, get a small bench or fitness ball and a set of dumbbells for your strength training exercises. There are also many effective body weight exercises you can do, as well as short intense interval cardio exercises that will burn lots of calories, help you lose weight, and strengthen your cardiovascular system.

You could also find ways to include exercise as a part of your daily schedule. Go ahead and make a list of all the times, places and ways that you could fit in some kind of physical activity into your day.

Are there are there stairs in your office or apartment building? Go ahead, and climb them for five minutes a day.

When you go on a short errand, can you walk instead of taking the car? Do so.

Do you take a lunch hour? Use 10-15 minutes of it to walk, stretch, meditate, do push-ups, crunches, squats, lunges or dips.

The bottom line is that regardless of how busy your daily schedule is, a lack of time doesn’t have to keep you from losing weight, and getting really fit, slim, and healthy. And, in fact, ongoing exercise research is clearly showing that short intense strength training and cardio exercise is actually far more effective than long slow cardio or spending hours in the gym.

For More Information and Review of a 7 Minute Exercise Program Click on the following link:

Thursday, June 5, 2008

Should You Take Daily Vitamin and Mineral Supplements?

Many people wonder whether vitamins and nutrition supplements are really necessary?

Vitamins are organic substances that are necessary for the proper growth and functioning of our bodies. Unlike protein, fat, and carbohydrates, vitamins provide no calories. They are, however, needed for the normal chemical reactions inside our bodies.

Vitamins must be obtained from food because the body cannot produce them. The exception is vitamin D, which can be produced by the skin when it is exposed to the sunlight. Diseases in the body can occur when the intake of vitamin(s) is insufficient due to poor nutrition, restricted diets, or inadequate absorption of the vitamins.

The problem is that today the nutritional value of our foods has been declining for many years due to the depletion of our soil, and our foods no longer have the high vitamin and mineral content they once had. So today it is much more difficult to get all the essential vitamins and minerals our bodies need from our normal diets.

For example virtually every major health organization now recommends eating five to nine servings of fruits and vegetables per day to maintain health, and the USDA recommends consuming 2-1/2 cups to 3 cups of vegetables a day. Yet, according to the U.S. Department of Agriculture, less than nine percent of American adults consume the recommended number of servings.

So in reality, most adults just do not consume anywhere near these minimum amounts, and thus the need for high-quality nutrition supplements for optimum health.
High quality nutrition supplements are also much more than just your normal vitamins and minerals.

The bodies of both women and men also need a number of anti-aging natural supplements such as amino acids, antioxidants, bioflavanoids, neuronutrients and specialized substances such as L-Carnosine, alpha lipoic acid and acetyl L-Carnitine.

As we live longer we want those added years to be active ones full of energy and health. The basis for good health is a lifestyle that includes a good healthy diet along with vitamins, minerals, and nutrition supplements.

We are very fortunate that today, there are many manufacturers that provide high quality vitamins nutrition supplements at reasonable prices. There are also very good low cost distributors of high quality vitamins and minerals on the internet.

For optimal health it is therefore necessary to combine a good health diet with a good compliment of supplements to make sure that you have all the necessary building materials your body needs to fight off disease, maintain good health, and help you stay younger longer.

Tuesday, June 3, 2008

5 Scientic Fat Loss Secrets

Exercise science and research has advanced by leaps and bounds in recent years’, and has confirmed some key fat loss secrets.

Fact: Fat loss programs that require endless hours of long, slow, boring cardio exercises will rarely help you achieve your fat loss goals and can in fact lead to over use injuries. A recent research study done in Australia showed that only interval training helped subjects burn belly fat during a 15-week fat loss study. Plus, the interval training group trained for only half the time of the slow, boring cardio group.

FACT: The fat loss workouts you read about in years’ past are based on out-of-date exercise science. You just don't have to spend an hour, or more, in the gym everyday doing strength training for different "body parts", and then following that up with a 45 minutes to an hour of slow boring cardio. It’s a waste of time, and they don’t work as well as 3 short 20-30 minute more intense exercise sessions.

FACT: Shorter more intense exercise sessions allow you start losing more fat, while building and maintaining lean muscle. And science has confirmed that every added pound of lean muscle burns an additional 35-50 calories per day. So an additional 10 pounds of lean muscle would burn 500 more calories per day. This would enable you to burn more body fat all day long, even while you’re sleeping.

FACT: Traditional fat burning exercise programs typically don't even mention strength training workouts in their instructions because most trainers and clients don't understand how strength training will help fat loss. However, if you want to maximize your metabolism, lose fat, get defined arms, and a flat lean stomach you must include strength training in your fat loss workout exercises.

FACT: More advanced, modern fat burning and strength training methods, will help you burn more calories and more belly fat in and out of the gym. With combined short strength training and interval cardio exercises, you will skyrocket your post-workout metabolism allowing you to burn more belly fat, and excess body fat, quickly become leaner, healthier, and more fit than you ever felt possible.

The research simply does not lie, and these are the bottom line facts. Follow the above guidelines and revise you exercise program to start achieving outstanding fat loss, fitness, and health benefits in the shortest time possible.