This is the next frontier. You started with mini-workouts, but that was just a teaser. This is the REAL THING. There's no getting around it. I know. I've tried every way I could think of to avoid it, including more hours of research than I've spent running on my treadmill. Conclusion? Ya' gotta do it.
Your goal this week is to get moving at Level 4 (get your heart beating) for 30 minutes EVERY DAY - that's 7 DAYS A WEEK including Sundays. You'll get more benefits when you work out all in one chunk, but if you need to take 2-3 ten to fifteen minute chunks, that's okay. Some of you will be able to get right into it, others will need to work up to it.
I also want to encourage you not to give up your mini workouts. Hopefully by now they've become part of your lifestyle - so why not keep it up? They'll continue to keep you away from food, continue burning calories, continue experiencing new adventures, and continue relating to those in your life in new and more focused ways.
* Check with your doctor before embarking on an exercise program, especially if you have high blood pressure, you're pregnant, overweight, or have blond, brunette, or red hair. Now that I've covered all the legal bases, let's get on with it.
Besides the fact that the object of a Level 6 workout (which is the ultimate goal you're working towards) is to increase your metabolism all day long, every day of the week; when you give yourself the option to decide whether or not you'll work out on a given day it's too easy to let how you feel determine whether or not you'll exercise. So by making it an unbroken rule, YOU WILL EXERCISE FOR 30 MINUTES EVERY DAY, then you'll just do it. You don't have to like it, you can even hate it, but you'll do it. The reality of life on this planet is that there are some days you won't work out at all, or where you'll use mini workouts in place of your thirty minutes. Fine, that's life; just don't let missing or substituting for your DAILY 30 MINUTES become a habit.
Since digesting food takes more energy than anything else you do, including exercise, it's best to eat after you exercise. If you must eat before you exercise make it Fruit. They'll move through your system quickly and won't tax your body.
If you think you can't get by without your pre-workout powerbar or protein drink, try this experiment. For one week exercise on an empty stomach or after having only Fruit. Then the next week go back to your power bar or protein drink before exercising. You won't be able to help but notice the difference in your workout energy level. I've challenged body builders who weren't the least interested in losing weight to try this and every one of them were amazed at the difference in their energy level when they didn't eat before working out.
If adding a daily 30 minute high intensity workout is just too much to jump into all at once, try one or more of the steps below to build yourself up to sustaining a full workout.
Occasionally you'll need to miss a day, but don't let it happen too often or you'll start letting excuses, circumstances and how you feel when you wake up in the morning determine whether or not you'll work out that day. Don't give yourself permission to decide whether or not you'll workout, just do it - for 30 MINUTES EVERY DAY.
Save thirty-five cents a pound when you buy apples by the bag. Snack on the perfect ones and make an apple dessert or smoothie out of any that are bruised.
If you anticipate missing a workout or two, or you already have missed a workout or two, double up. On the days you have a little more time, do a longer workout, or do two a day.
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