06.01.08
Posted in Motivation at 10:17 am by Administrator
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 856-751-0033 or visit http://fitlifeinc.com/Free_Workout_Testdrive.html to schedule your free, no-obligation workout testdrive and I’ll show you many other high intensity time effective workouts that deliver amazing results.
The choice is yours.
Yours in health,
Kevin Hensel, Owner Fit 4 Life
Cherry Hill, NJ
856-751-0033
www.FitLifeInc.com
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04.01.08
Posted in Motivation at 10:19 am by Administrator
The Action Taker in You
Spring is here and that means one thing - it’s time for spring cleaning.
The word alone conjures up the image of a garage too filled with junk to walk through, let alone park a car, and closets filled to capacity.
When things get this out of hand it’s easy to just give up.
Why put your shoes on the rack when you’d have to climb over a stack of newspapers to reach it? It’s easier to throw them down by the door. Why hang your coat up when the closet is a disaster area? It’s easier to drop it over the back of a chair.
What does this have to do with fitness and weight loss? It’s actually a striking analogy for where many of my clients are before they find me.
They’ve given up.
Why eat a salad when you’re thirty pounds overweight? It’s easier to enjoy a heaping plate of pasta. Why go to the gym after work when it will just make you sore? It’s easier to relax on the couch.
Living life with unwanted excess weight is like allowing your garage to stay clogged with junk. It’s a discouraging place to be.
The good news is that you aren’t stuck.
In the same way that you take a weekend to roll up your sleeves and get that garage cleaned out, it’s time to take a month or two (or more depending on where you are in relation to your goals) and drop down to your ideal weight.
I know I’m making it sound easy, and when you approach it this way it is easy.
Beware: There are two ways to approach weight loss, one will leave you discouraged and frustrated while the other will get you fit. Which approach do you use? Read on to find out…
The Diet Dabbler
You know this person. Every month they are trying out a new diet, one week they can’t eat carbs and the next week they are only eating soup. They feel guilt about food and are unable to experience the results that they want.
Exercise is equally as spotty and is done in bursts. One month they power walk on their lunch break, a few months later they try taking a class at the gym. Results aren’t achieved and the programs are abandoned.
Maybe you can relate.
The entire problem with the Diet Dabbler mentality is their lack of consistency. The only thing consistent is that their frustration grows with every failed attempt and their weight continues to rise.
The Action Taker
You also know this person. This is that guy or gal who buckled down and lost the weight with the use of a massive plan of action. They teamed up with a professional, they stuck with a diet plan and they exercised hard. And in a short time their body was transformed.
Guess what? Now that Action Taker is in maintenance mode-the best place to be. They look great, they feel great, their cloths fit just right and they’re loving every minute of it.
Maybe you’re thinking “I tried to lose the weight and it didn’t work, so this won’t work for me either.” Forgive me for putting it bluntly, but you’re wrong.
Maybe you’ve dabbled with diets and exercise only to come away frustrated. I understand. Many of my clients have experienced that same frustration before they found me.
Here’s the bottom line: it’s time to tap into your inner Action Taker, roll up your sleeves and do what it takes to drop down to your ideal weight.
Get serious about your results and begin the last weight loss program that you’ll ever do. Contact me today 856-751-0033 to get started on a program that will deliver results. Get scheduled ASAP by clicking http://fitlifeinc.com/Free_Workout_Testdrive.html.
Then you can kick your diet dabbling days to the curb.
Committed to your success,
Kevin Hensel, Owner
Fit 4 Life Personal Training Studio
Cherry Hill, NJ
856-751-0033
www.FitLifeInc.com
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01.01.08
Posted in Exercise, Motivation, Nutrition, Weight Loss at 10:44 am by Administrator
Here we are, already two weeks into the New Year. You know I have to ask…how is that fitness resolution coming along?
If the pounds haven’t budged yet, don’t panic. I have some words of wisdom for you to live by this year - words that will aide in getting you to your fitness goal.
Shoot for dropping a pound a week.
Now, this may not seem like that much, but if you did this consistently for the rest of the year it would result in 50 lbs lost. This may be extreme for you, but the good news is that once you achieve your idea body maintenance is a breeze. How great would it be to begin 2008 with a brand new body?
This all sound well and good, but how do you go about the business of shedding that pound each week? I am here to tell you that it doesn’t have to be allusive, mysterious or frustrating. In fact, with a little calculation, you can consistently drop one pound a week until you reach your goal.
All it takes are small changes in your daily lifestyle. Let’s break the process down…
How to shed a pound a week: Burn 3500 cal. more than normal.
It’s that simple! No fancy pills or powders necessary, just a progression of calories exerted without an increase in calories consumed. Try the following three steps:
1. Record your normal weekly exercise - look at everything from walking to participating in sports to exercising in the gym. This is your starting point. You need to burn an additional 3500 calories on top of your normal weekly exercise.
If you don’t currently exercise, then this step is really easy for you, a simple blank page will do.
2. Record your normal weekly food intake - this may be hard to do honestly, but remember that you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day.
In your quest for dropping inches you shouldn’t exceed your normal daily caloric intake - you should, rather, work at slowly decreasing that number.
Remember, we are going for a 3500 calorie deficit each week - this can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).
3. Chart the difference - now that you know your starting point for both calorie exertion and calorie intake it is time to turn the tables in your favor. Take every opportunity to exert more calories by increasing your physical activity, and to decrease your calorie consumption by eating fewer calories and by making healthier selections.
Record your progress in a notebook and refer back to it often. You will be surprised how encouraging it is to see the positive changes that you are taking in your life written down on paper.
If you burn up 500 calories a day you will drop a pound in a week.
Here are some practical ways to lose calories:
If you normally… Do this instead…
Drink a morning Mocha Drink green tea or black coffee (200 calories lost)
Enjoy a candy bar between meals Enjoy a granola bar (180 calories lost)
Sit during your entire lunch break Walk briskly for 30 minutes (150 calories lost)
Watch T.V. for two hours Do jumping jacks during commercials (120 calories lost)
Remember that I am available to help you reach your fitness goals for 2007. If you are looking for new and exciting ways to tone, firm and tighten your physique then don’t hesitate to come see me today. I look forward to helping you make 2007 your fittest year ever!
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