12 Tips To Your Success

NOTE: I sent this email out and forgot to post it to this blog. Oops! So note the time difference.

There’s about 12 weeks until 2009 rings in. That is just enough time to get SERIOUS results with your health and fitness program and reclaim your body. As we move closer and closer to the holidays temptation will soon set in. To help you stay on track I’m going to give you a tip every week to help you stay the course and once and for all lose weight, get in shape, and look and feel better than ever!

A Quick Client Story

Bobby just began training with us. He said over the past 8 years he’s really fallen out of shape. He doesn’t feel good anymore. He overeats at night and goes to bed not feeling well and then wakes up not feeling well. He doesn’t like the way he looks standing in front of the mirror. But he’s determined to get back to where he was. He’s committed to changing his lifestyle, habits, and decisions. He’ll do very well. In just his first week he’s progressed in his abilities and even his strength.

So, where are you? Are you feeling poorly about your health? Are you unhappy when looking in the mirror? If so, then take action NOW and get a jumpstart on your health and fitness before the holidays. If you’re not already exercising, don’t continue to put this off. You can’t wait till things are ‘just right’. Because guess what? They never will be.

There’s a Chinese proverb that says, “Every journey starts with the first step.” Don’t overwhelm yourself. That’s all you have to do today. Take one step. Don’t think about the journey. Just take a step. So let’s get going. Here’s your first tip:

High Intensity Cardio Training

Stop the loooong, sloooow booooring cardio. I assume your time is precious. So don’t continue to waste those precious hours on the treadmill. Let’s get efficient! Begin your cardio with high intensity bouts of exercise. Sprint (this can be any form of exercise, not necessarily walking or running) for a brief period of time followed by a recovery period at medium intensity for a longer period. Then, go back to the sprint and follow it with the recovery. Do this 3 to 5 times for a total of 20-30 minutes.

This way you’ll burn more sugar during the workout. And what’s even better is when a high intensity burst of exercise is performed, the body burns more fat and calories after the workout. This effect can last from 16-48 hours! That’s some serious after burn. Low or moderate intensity exercise has no after burn effect.

Another important aspect of this type of exercise is the hormonal balance that it creates. Low to moderate intensity exercise produces cortisol, which can lead to a catabolic (muscle burning) state. High intensity exercise does this as well, but does so along with growth hormone and testosterone, enhancing fat burning, leading to an anabolic (muscle building) state. Studies have shown the high intensity method to be more effective at burning fat and maintaining, or building, muscle than long duration, lower intensity aerobic workouts. Awesome! Exactly what you want to have happen for a long, lean and toned look. You can read more about this on a post in August comparing Olympic sprinters to Olympic distance runners.

There’s your first tip for your first step. If you’re already exercising make a slight modification to start improving your results.

Keep focused. Stay determined. Make the commitment to yourself and don’t let anything get in the way. I know you can do it!

To your fitness success,

Tim

P.S. If you would like help with your fitness and nutrition program we’re here for you. Request a complimentary consultation here. Not ready? No problem. You can download our complete infopack on all of our services here.