| In order to live and enjoy your lifestyle to | | | | the rest of your cardiovascular system. A |
| the full, you need to be fit and healthy. | | | | strong and healthy cardiovascular system |
| And you want to look good. I am going to | | | | gives you greater endurance.If you are |
| give you a couple of fitness programs (below) | | | | uncomfortable walking around the block, get |
| you can use if you feel like it and think | | | | yourself a treadmill, then you can walk in |
| it's appropriate for your goals.By becoming | | | | front of the TV. This is what I do because |
| more flexible, stronger and having a fitter | | | | walking is so boring. Boring but life |
| cardiovascular system, you look better, feel | | | | saving.3. Building MuscleBefore you start |
| better, move better and can have more fun for | | | | lifting weights you have to decide what your |
| a longer period of time.Life, after all, | | | | goals are. What do you want to achieve? Do |
| should be about having fun. Read on to start | | | | you want to increase your strength? Do you |
| your journey towards a better, healthier | | | | want to build up your muscles like a |
| life.1. FlexibilityHere is a daily routine | | | | bodybuilder? Do you want to increase the |
| you can follow to increase your flexibility | | | | endurance of your muscles? Or, do you want |
| and loosen up your muscles and joints. This | | | | to increase your muscle tone?I hate that term |
| can prevent injuries, aches and pains and | | | | 'muscle tone', but it is commonly used. Your |
| generally makes movement easier. Do these | | | | muscles are always toned, if they weren't you |
| stretches every morning and before working | | | | would collapse in a heap. But I know what |
| out. Do not bounce when you stretch and hold | | | | you mean. 'Toning' your muscles requires you |
| the stretch for 30 seconds.Daily Stretching | | | | to build them larger and to remove the fat |
| Routine:Forearm stretch 1 - Hold your arm out | | | | from on top of them so they are more |
| in front of you with your palm down then use | | | | defined.If you want greater strength you lift |
| your other hand to stretch the top of your | | | | heavier weights for less repititions. You |
| hand back towards your face. Then swap | | | | choose a weight that you can lift |
| arms.Forearm stretch 2 - Hold your arm out in | | | | approximately 6 times before you can't lift |
| front of you with your palm down then use | | | | it anymore. You want to do 3 sets of 6 |
| your other hand to stretch it back towards | | | | repititions per exercise.A quick but |
| your stomach. Then swap arms.Calf stretch - | | | | important word on breathing. This is |
| Flex your foot towards you as far as you can. | | | | important. When you contract the muscle you |
| Place your fully flexed foot against a wall | | | | are working on breath in. It should take you |
| or pole and gently lean forward to stretch | | | | 2 seconds (or the count of "1 and 2 and") to |
| the calf and achilles tendon.Thoracic stretch | | | | fully contract the muscle when you breath in. |
| - Clasp your hands behind your back. Now | | | | When you lower the weights you breath out. |
| tighten up your back muscles backwards and | | | | It should take you 3 seconds (or the count of |
| downwards stretching your hands towards the | | | | "1 and 2 and 3 and") to fully lower the |
| floor.Lumbar roll - Lie on your back on the | | | | weight when you breath out. Whatever your |
| floor. Extend your right arm out along the | | | | goal, this is the breathing pattern and the |
| floor perpendicular to your body. Bend your | | | | speed at which you lift weights. Do not go |
| right knee up so the foot is in line with | | | | any faster if you want maximum results.If you |
| your left knee. Now grab your right knee | | | | want to build the size of your muscles to |
| with your left hand and pull it across your | | | | their fullest you lift moderate weights for |
| body . Keep your right arm on the floor at | | | | approximately 10 repititions. You want to |
| all times. Then do the opposite side (left | | | | choose a weight that you can't lift anymore |
| arm on floor, left knee pulled across body | | | | on rep 10. Again you want to do 3 sets per |
| with right hand).Posterior deltoid stretch - | | | | exercise.If you want to build muscular |
| Hold your arm out in front of you with the | | | | endurance you lift light weights for |
| palm up. Then pull the arm across your body | | | | approximately 15 repititions. You choose a |
| to stretch the rear of your shoulder. Then | | | | weight that you can't lift anymore on rep 15. |
| do the other side.Tricep, upper side and | | | | Again do 3 sets per exercise.I will give you |
| deltoid stretch - Extend your arm straight up | | | | a basic weight lifting routine below but it |
| with your palm facing backwards. Then bend | | | | is vitally important that you go to a gym and |
| your arm at the elbow to place your palm on | | | | talk to a personal trainer about how to fine |
| your upper back. Grab your elbow with your | | | | tune this basic routine to your circumstances |
| other hand and pull it so as to move your | | | | and also to get the trainer to show you the |
| palm on your back downwards. Then do the | | | | correct form to use when lifting the weights. |
| other side.Anterior deltoid stretch - Hang | | | | Poor form leads to poor results and |
| your arm sraight down at your side with your | | | | injuries. If you then want to set up your |
| palm facing backwards. Bend your arm at the | | | | own home gym after you are comfortable that |
| elbow to stretch your arm up behind your back | | | | you know what you are doing, that's fine, but |
| towards your head. Now grab your elbow with | | | | get professional advice on your form as |
| your other hand and pull it towards the | | | | well.Your basic weight lifting routine - do |
| middle of your back. Then do the other | | | | this 3 times a week leaving a full day at |
| side.Quadricep stretch - Stand on one leg and | | | | least between workouts.Bench press - for |
| bend the other leg at the knee up behind you. | | | | building the chest (pectorals) primarily and |
| Grab your foot with your hands and pull up. | | | | the triceps (on the upper arm facing behind |
| Then do the other side.Hamstring and back | | | | you) and anterior deltoids (front shoulders) |
| stretch - Sit down on the floor with your | | | | secondarily.Chins - for building the back |
| legs out in front of you. Lean forward and | | | | (latissimus dorsi) primarily and the biceps |
| grab your toes pulling them back towards you. | | | | (on the upper arm facing the front) and lower |
| Now tuck your head in so your chin touches | | | | pectorals secondarily. This is also great |
| your chest. Then lean forward until your | | | | for the grip.Military press - for building |
| forehead touches your shins.Lower side | | | | the anterior deltoids primarily and the |
| stretch - Stand with yourarms at your side. | | | | triceps secondarily.Lateral side raises - for |
| Then stretch one arm over the top of your | | | | building the medial deltoids (side of the |
| head. Now push the other arm down your leg. | | | | shoulders).Posterior deltoid raises - for |
| Then do the other side.Pectoral and bicep | | | | building the posterior deltoids (rear of the |
| stretch - Reach your arms back behind you | | | | shoulders) and the upper back.Bicep curls - |
| grabbing the insides of a door frame with | | | | for building the biceps.Tricep extensions - |
| your palms facing out. Lean forward.2. | | | | for building the triceps.Crunches - for |
| Losing Weight and Cardiovascular | | | | building the abdominal muscles.Squats - for |
| FitnessWARNING: Before you undertake any | | | | building the quadriceps (front of upper leg) |
| fitness program, consult your doctor.To lose | | | | primarily but also works the back and |
| fat and improve the fitness of your heart and | | | | buttocks.Hamstring curls - for building the |
| cardiovascular system you need low intensity | | | | hamstrings (rear of upper leg).Calf raises - |
| exercise for 30 minutes a day 3 times a | | | | for building the calf muscles (rear of lower |
| week.Walking is the best cardiovascular | | | | leg).This routine is a basic start that will |
| exercise. To choose the right intensity, | | | | build a balanced physique. It is vitally |
| here is the rule. You want to walk fast | | | | important though with weight training that |
| enough so that you are not happy about it but | | | | you talk to a trainer and have them show you |
| you should still be able to hold a | | | | the correct form or you will hurt yourself. |
| conversation with someone while you are doing | | | | I have deliberately not given you |
| it. If you are too puffed to talk or if your | | | | explanations on how to do these exercises for |
| muscles start burning, you are working too | | | | that very reason.4. Healthy DietThe key to |
| hard. Here's why -You have three energy | | | | building muscle, burning fat and remaining |
| systems in your body. This explanation can | | | | healthy is to eat frequent small meals (6 per |
| get a bit technical but bear with me. | | | | day). Eating frequent small meals keeps a |
| Muscles are fuelled by a chemical called ATP. | | | | constant flow of nutrients to growing muscles |
| There are three ways your body can make | | | | and keeps your metabolism high which helps to |
| ATP.If you pick up a ball and throw it, your | | | | burn fat. A high metabolism means that you |
| body converts creatine phosphate stored in | | | | burn more fat whilst resting.To lose weight |
| your muscles into ATP. This is very fast but | | | | remember you need to burn more calories than |
| runs out quickly. You then need to rest for | | | | you take in through food. To gain weight in |
| a moment or so before you can pick up another | | | | the form of lean muscle you need to take in |
| ball and throw it at maximum velocity.If you | | | | more calories through lean quality food than |
| are lifting weights or running, your body | | | | you burn. You may also want to consider |
| converts glycogen (which is the stored | | | | supplementation as well.Your meals should be |
| version of carbohydrates also stored in your | | | | high in lean protein (chicken, fish and lean |
| muscles) into ATP. This is a fast process | | | | red meat), with moderate amounts of fruits |
| but not as fast as creatine conversion. This | | | | and vegetables (the more variety of colors |
| process gives you energy to the muscles for a | | | | the better) and low amounts of fat. You do |
| moderate period of time. The byproduct | | | | need fat to be healthy but you should try to |
| produced by this process is lactic acid. | | | | get it from olive oil, fish and avocados. |
| This is what causes your muscles to burn. | | | | You will also get fat from the lean red meat |
| Lactic acid annoys your nerve endings whilst | | | | no matter how lean it is.Stay away from take |
| it is waiting to be drained by your lymphatic | | | | away foods, snack foods, refined foods, sugar |
| system out of your muscles.If you go for a | | | | and alcohol. Some red wine is OK but don't |
| long walk your body initially converts | | | | over do it. If you are feeling a little |
| glycogen while you are warming up and then | | | | drunk you had too much.You may have heard the |
| converts fat to ATP to power muscles. | | | | saying "everything is OK in moderation". |
| Burning fat requires the presence of oxygen. | | | | Remember, crap is still crap, even in |
| It is an aerobic process. Burning creatinine | | | | moderation. Every time you eat rubbish you |
| and glycogen does not require the presence of | | | | move yourself further away from achieving |
| oxygen. They are anaerobic processes. If | | | | your goals and make it harder for yourself.If |
| you are trying to lose fat it is important to | | | | you are going to use supplementation to |
| warm up slowly so you don't produce lactic | | | | assist your efforts consult a professional |
| acid faster than you can dispose of it out of | | | | health food store or pharmacy.Dr Gregory |
| your muscles. Then you must exercice at low | | | | Lipke is the CEO of Cyber Publishing Ltd. He |
| intensity to use your aerobic energy | | | | has a Doctorate of Business Administration & |
| production system. You then burn fat and | | | | a Bachelor of Science as well as years of |
| because you don't have lactic acid building | | | | experience in Private Investigation, Personal |
| up in your muscles you can exercise longer | | | | Protection & Security. He is the author of |
| which will strengthen your heart, lungs and | | | | Your Luxury Guide . |