- Tighten Your Stomach Muscles
- Tighten Your Tummy!
- 7 Stomach Muscle Exercise Habits To Avoid
- Flat Belly Diets
- Free Trial Scams
- Pilates Classes
- Your Busy Life
- Section 1: Busy Life
- Section 2: Busy Life
- Section 3: Busy Life
- Section 4: Busy Life
- Section 5: Busy Life
- Easy Exercise Videos
- Fitness DVDs for Men
- Fitness DVDs for Women
- 6-Pack Abs for Men
- For Women Over 40 Only
- Exercise Equipment for People on the Go
- Food Myths
- The Salad Dressing to Avoid Like the Plague
- Do 3 Day Diets Work?
Section 2: BUSY LIFE
Including Exercise into Your Busy Life with Ease
You just don't have the time to play an hours worth of tennis or go to the gym. After all, by the time you have driven to the club, or the gym, changed into your leotard or tennis outfit, completed an hours workout and then showered when you are done, you have used 3-4 hours, not one.
Instead of following that routine, break up your exercise routine into tinier increments.
* 30 minutes four times a week
20 minutes cardio, 10 minutes weights
(1 muscle group, e.g. legs)
* 30 minutes three times a week:
Mon: 20 minutes cardio + 10 minutes stretching
Wed: 10 minutes of cardio + 20 minutes weights
(2 muscle groups, e.g. back and abdominal).
Fri: 20 minutes cardio + 10 minutes of Weights (two muscle groups, e.g.
triceps or chest, biceps or shoulders)
* 20 minutes 5 days a week.
Week 1: all cardio
Week 2: weights
Week 3: Cardio on Mon/Wed/Fri
Week 4: Weights on Tues/Thurs
Repeat the entire cycle when you get to month 2.
Frequency and Intensity
Slow and Steady:
Start you exercise program slowly. Don't strain yourself, don't over do it. When you find one on the exercises difficult to perform, do it to the best of your ability. Every time the exercise is performed strive for an extra inch stretch and an extra count. In other words strive for an increase in frequency or intensity.
Variety is the Spice of Life
Varying the work routine will help to increase your body's metabolism, which burns off fat. Your body is a funny machine that adapts rapidly. Once it figures out what your everyday routine is, it will adapt and the metabolism will again slow down. When you keep changing your regimen, it keeps your body "on it's toes" trying to figure out how to adapt and the metabolism rate stays up , it keeps burning the fat, and keeps building the lean muscle.
Variety will also help you keep your interest in the exercise program that you have chosen as it will help keep you from getting bored. Boredom is one of the biggest killers of an exercise routine causing many to drop out.
Manage Your Time
If your schedule gets you up in the morning at seven in order to be out of the house by nine and you are on the go all day until you get back home at six in the evening, this day represents 11 hours. There are 24 hours a day and I'm not saying that you should get up at 2 in the morning to do your exercise.
If you get up at 7 to be ready for 9, maybe you can set your alarm clock one hour earlier, and use that time for some exercise. If you can commit to doing this just three times a week, that means you get 180 minutes that you can allocate for exercise.
One easy way to do this is to do yoga in the morning. It only requires a mat and comfortable, loose clothing, like say, pajamas? Perhaps you could buy a foldable treadmill that you could jump onto as soon as arise.
Instead of going to lunch with clients every day of the week, why not schedule meetings say Tuesday and Thursday. This way you can set up a fitness routine for Monday, Wednesday, and Friday from 12:00 to 1:00 pm.
A brisk walk inside or outside the office building, a quick swim in the neighborhood hotel pool, a Pilates course in the recreational center, lifting dumb bells while on the phone. Parking in the parking stall the furthest away from the entry door to force yourself to walk briskly to the door.
Any of these exercises is better than no exercise. Your guiding principle should be to move, move, move and keep moving, as often as you possibly can.
Small dumb bells and elastic bands are wonderful pieces of exercise equipment to use in the office.
Get away from the computer and take a walk. Take things to your car several times during the day instead if waiting until 5 pm to lug it all at one time. Take the mail to the mail room instead of waiting for the trolley to pick it up. Go outside of the building to eat. Don't eat at your desk.
Walk instead of drive whenever you can. You'll be amazed at how much better you feel with this little tip.
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