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The Health and Fitness Channel NewsletterNovember 2004"I think and think for months and years. Ninety-nine
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THERE IS
NO EXCUSE Are you working out? Are you eating right? Are you making both of these a habit? Why not? Too little time? Too busy? Kids/husband/work/house/etc getting in the way? GET REAL! If you're not regularly doing the things to get in shape (like exercising and eating right) it's not because of any of these excuses, it's because it's not important enough for you. Why do you go to work? Because it's important for you have enough money in order to pay the bills and enjoy some nice things. Why do you spend time with your kids? Because it's important for you to do so. Why do you go shopping? Because it feels good. Why do you watch television? Hey, your reasons are various. And here's the bottom line: You do things BECAUSE THEY'RE IMPORTANT ENGOUGH to you to make time for them. The important point I'm trying to make is this, you do things every day based on their importance to you. If you're not exercising, you're not placing enough importance on it so that it becomes a higher priority item than say, shopping, or television. If you're not eating right, it's because your health is not "top of mind" and it isn't important enough for you. In fact, MAKING EXCUSES is REALLY the number one reason most people do not exercise or eat healthy or are over-weight! Are these tough words? Yes...they are. And if you've wanted to get in shape to now but haven't, get real honest and ask yourself, "Is there anything I'm doing that is not as important to me as getting in shape." "Is there any reason why I can't reprioritize what I'm doing in my life to fit in exercise and healthy eating?" And if you find yourself saying, "yea, but..." then you're making excuses...and you're LYING TO YOURSELF! Getting in shape...becoming healthy...achieving fitness, all require a mindset change that moves them way up on your scale of important things to do in your life. They HAVE to take precedence over other things you are curently doing in your life that you "somehow" have time to do. Do you understand? Exercising and eating right will NOT happen by themselves. Think about it, in the hours before you're going to do an activity you're already thinking about it, right? You plan for it, then go through the steps to make it happen. Well, same thing goes with exercising and eating right. Without a plan...it will never happen. What will make exercising and eating right important enough for you to plan for it on a regular basis? I don't know, that's for you to decide. Maybe nothing will make it important enough. If so, then I recommend you unsubscribe from this and all fitness newsletters you may be subscribing to and stop beating yourself up that you want to get in shape. IT WILL NEVER HAPPEN! However, If you think there might be some important reason, then take a few minutes and decide whether your desires to get and stay in shape are mere dreams...or something you actively want to do something about. 'Cause it ain't going to happen by itself. Until next month...
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Don't Know How To Construct Your Diet To Help You Lose Fat?CLICK HERE To Learn How... |
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Lesson 14 - Concentrate on Building MuscleTo lose fat in the fastest manner possible you must concentrate on building lean, healthy muscle. The answer is not performing endless cardiovascular activity. I know that this advice probably flies in the face of what you’ve read or heard, or even what you feel is intuitively right. After all, doing lots of cardio is the best way to burn calories, right? No! Research shows that weight training gives you the most “bang for the buck” when compared to aerobic exercise. The reasons for this are many. First, studies have shown that your body’s metabolic rate is elevated for a longer period of time after completing a weight-training session, as compared to following an aerobic session. Scientists are not
exactly sure why, but they theorize that there are greater metabolic demands
made on your body during an intense weight-training session than a comparable
aerobic workout. For this reason alone, you should make exercising with weights your primary objective. And there are more reasons to focus on weight training. Muscle, for example, is metabolically active. This means that your body must expend additional calories in order to support newly formed muscle tissue. For every 10 lbs of muscle you carry on your body, you have to expend about 350 extra calories each and every single day just to maintain it. This is a very significant statistic! Without performing any extra aerobic activity at all, your body is burning the caloric equivalent of 26 minutes of stair climbing on a Stairmaster. In other words, by having 10 extra pounds of muscle on your body you are burning the same number of calories as if you had completed a strenuous aerobic exercise session that day. The beauty of it is that, in actuality, you didn’t do anything at all to burn those calories. The increased calorie-burn happens simply due to the increased lean muscle mass your body is carrying.
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Learn About an Exercise Program That Really Works and Makes Your Body Lose Fat Like Crazy |
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Because you have a
higher metabolic requirement, you also have to eat more nutrients in the
form of good proteins, carbohydrates, and healthy fats in order to preserve
the muscle you have accumulated on your body. You’re probably going to like this new way of dieting - “Eat more food and lose more fat.” Though it doesn’t sound possible, I assure you it is. When you combine weight training with a small amount of aerobic exercise – as described in the Beyond Genetic manual - you will experience absolutely stunning progress. You will gain muscle and lose fat so easily that you’ll wonder what is going on with your body, especially if you’ve had a hard time losing fat and gaining muscle before. Indeed, you may be saying to yourself, “I’ve weight trained, done lots of aerobic exercise, and eaten right before, but I still had a hard time getting the fat off and putting on quality muscle.” This is probably true; but, you’ve also missed many of the Blueprints in this document – they were most likely not a part of your program. And although many
say that they “eat right”, I can promise you those same people
cannot tell you how many calories they take in every day (within 200 calories)
or how many calories Yet they say they eat right? What exactly does this mean if it is not giving you real, reproducible results? Stop fooling yourself, real dieting is not “eating right”. Remember, I too had worked out for eight solid years and only managed to look like the before picture on the front page of my website. It wasn’t until
I combined these Blueprints with the dietary guidelines, weight training,
and aerobic exercise principles I developed that I achieved the body transformation
success My own example is a case study in what the possibilities are for you. When you combine the targeted weight training routine in your Beyond Genetic manual with the specific dietary recommendations I give you and the guidelines in these Blueprints, the resultant synergy will produce a transformation that will cause your family, friends, and acquaintances to ask, “what in the world are you doing to look so good so quickly!?!”
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WHY AEROBICS ALONE DO NOT WORK How many of you have
seen those aerobic instructors that perform endless hours of daily cardio
sessions from teaching their classes yet look as if they never worked
out a day in I’m not knocking aerobics or instructors – I am simply pointing out a key fact for you to understand and utilize. Do most of these instructors have the type of body you’re really looking to emulate? Very few have much muscle tone and a lot are simply overweight. Why do you suppose this is? After all, they perform endless amounts of aerobic exercise every day. Shouldn’t they be lean and trim with all of that activity? Indeed, most people still subscribe to the fallacy that you have to perform endless hours of aerobic exercise in order to get in really good shape. The fact is that aerobic exercise mainly reduces the size of your existing shape; it does little to reshape your body. So, if you start out with a pear-shaped body and do nothing but aerobic exercise as your sole means of exercise, you mainly end up looking like a smaller pear. Aerobic exercise, by itself, does nothing to reshape and sculpt your body like weight training can and will. In fact, aerobic instructors today have incorporated hand weights and dumbbells into their aerobic instruction classes: they understand that pure aerobic exercise is not sufficient to accomplish the body changes most people seek. The superiority of weight training over aerobic exercise where it comes to changing one’s look from pudgy to fit is indisputable. Though most aerobic programs mostly use weights that are too light to really do any good, it is a positive start in the right direction. For women, weight training is the only type of exercise that will give you firmer, tighter legs, get rid of any cellulite you may have, tighten up and tone your butt and stomach, and broaden your shoulders slightly. For men, weight training can make dramatic differences in your body shape. Men have more of the hormones necessary for building muscle than women do, and as we train and get better at increasing the forces on our body, our hormone levels increase, literally making you “more of a man.” Aerobic exercise can not give you the chiseled abs, muscular arms, broadly defined shoulders, six-pack waist, and ripped legs that weight training will. Also, too much aerobic exercise can actually diminish the capability to build muscle. Because aerobic exercise and weight training are at different ends of the exercise spectrum, the body develops different adaptive and metabolic mechanisms in response to the type of exercise you do. Without going into a lengthy discussion of muscle fibers, it is sufficient to say that the types of muscle fibers that aerobic exercise targets do not change that much. By contrast, weight training specifically targets highly responsive muscle cells that and can promote significant and major changes to your body composition - changes that will transform your body. So hit the weights if a significant body transformation is what you're after.
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Harry is the creator of the 'Amazing Fat-Burning Formula/Ultimate Results Program' - specifically designed to help you lose fat quickly and easily.
Can't Get in Shape? Bad Genetics? This May Be Your Answer... |
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Please send me your questions about fitness, working out, supplements, food, weight, losing fat, gaining muscle, etc.I will answer them here in ''The Fitness Corner'' Send your questions to the Fitness Corner |
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