Treat your workouts like meetings. Lets say you want to work out four days a week at 8 am. If these were client breakfasts, you wouldn't cancel them. Put the workouts in your schedule, and be relious about doing them.
Don't cheat. If your working with a trainer and the weight is too light, you're not getting away with anything by not telling him to push you harder. Exercising is like anything else, do it 100% or don't do it all.
Become a Pugilist. There is no better cardio than Boxing or Kickboxing. When I need to drop some pounds, or let out some aggression I add a few sessions to my workout schedule.
Maximize weekends. In addition to five workouts durring the workweek, dedicate a couple hours on Saturday or Sunday to running and lifting. If your stressed its a great mental vacation. There is always is an hour in the day to work out, if your committed to your career, family or both be just as prudent to your physical fitness. Its all about discipline and focus.
Every passing year brings more reason for the mature man to pick up a barbell. Indulge me for a moment by flexing your right arm. Assuming that you have an average build and trust me, you do - your arm is packing about 5 pounds of muscle. It represents nearly 10 percent of the total muscle on your body.
Now, imagine that muscle gone. No biceps, no triceps - only a jiggly mass of skin and fat covering your bones from your shoulder down to your fingertips. That five pounds of muscle is about the same amount most men lose between the ages of 24 and 50. And that number doubles by the time they're 60. In fact, once a man passes the half-century mark, he can expect to lose 1 percent of his muscle each year for the rest of his life. That is, unless he does something about it.
And there is good reason for intervention; The natural erosion of muscle and strength that comes with aging leads directly to weak bones, stiff joints, and a slumped posture, and increases your risk of developing heart disease, diabetes and a host of other maladies. But there is not reason you can't maintain a healthy, strong musculature well into your nineties if you use man's most effective anti - aging weapon: Resistance Training.
A 20 Min Total Body Workout - Use this this time efficent plan for a longer, healthier stronger life.
Do this twice a week in this order. In the first workout do 4 - 6 reps and second workout 10 - 12 reps, as this will train your muscles for both strength and endurance. Do the lower body movements as straight sets before moving on to Hip movements. Rest for 60 seconds between sets. Always rest at least a day or two between workouts. Every 4 weeks, choose a new exercise from each movement category.
Don't cheat. If your working with a trainer and the weight is too light, you're not getting away with anything by not telling him to push you harder. Exercising is like anything else, do it 100% or don't do it all.
Become a Pugilist. There is no better cardio than Boxing or Kickboxing. When I need to drop some pounds, or let out some aggression I add a few sessions to my workout schedule.
Maximize weekends. In addition to five workouts durring the workweek, dedicate a couple hours on Saturday or Sunday to running and lifting. If your stressed its a great mental vacation. There is always is an hour in the day to work out, if your committed to your career, family or both be just as prudent to your physical fitness. Its all about discipline and focus.
Every passing year brings more reason for the mature man to pick up a barbell. Indulge me for a moment by flexing your right arm. Assuming that you have an average build and trust me, you do - your arm is packing about 5 pounds of muscle. It represents nearly 10 percent of the total muscle on your body.
Now, imagine that muscle gone. No biceps, no triceps - only a jiggly mass of skin and fat covering your bones from your shoulder down to your fingertips. That five pounds of muscle is about the same amount most men lose between the ages of 24 and 50. And that number doubles by the time they're 60. In fact, once a man passes the half-century mark, he can expect to lose 1 percent of his muscle each year for the rest of his life. That is, unless he does something about it.
And there is good reason for intervention; The natural erosion of muscle and strength that comes with aging leads directly to weak bones, stiff joints, and a slumped posture, and increases your risk of developing heart disease, diabetes and a host of other maladies. But there is not reason you can't maintain a healthy, strong musculature well into your nineties if you use man's most effective anti - aging weapon: Resistance Training.
A 20 Min Total Body Workout - Use this this time efficent plan for a longer, healthier stronger life.
- Quad Dominant - Lower Body, Quadriceps work hardest - Squats, Lunge, Split Squats
- Hip Dominant - Lower Body, Hamstrings & Glutes work hardest - Dead Lifts, Back Extensions
- Horizontal Press - Upper Body pushing wieght away from body - Dumbell Bench Press, Push up, Dips
- Horizontal Pull - Upper Body pulling weight towards your body - Barbell Row, Inverted Rows, Seated Rows
- Vertical Press - Upper Body pressing weight upwards - Shoulder Press, Pike Push up
- Vertical Pull - Upper Body pulling weight downward - Lat Pull Downs, Chin up and Pull up
Do this twice a week in this order. In the first workout do 4 - 6 reps and second workout 10 - 12 reps, as this will train your muscles for both strength and endurance. Do the lower body movements as straight sets before moving on to Hip movements. Rest for 60 seconds between sets. Always rest at least a day or two between workouts. Every 4 weeks, choose a new exercise from each movement category.
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