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