We all know exercise is crucial for living and being in perfect health. It prevents practically all diseases that come with age, staves off weight gain and relieves anxiety. It also relieves tension and reduces stress. Relieving tension alone can improve your thought patterns and how you think. You develop a better outlook and are better able to manage stress. Consistency and persistence are key to getting and staying in shape but doing the same routine for months is a waste of time as you will ultimately plateau and stop getting results because your body has a very good memory and will get used to the workouts. Your muscles need to be constantly challenged and the best way to do that is to change up your workout routines every 2 weeks. It can be difficult to come up with new and different workouts that will keep your body challenged, even trainers have a hard time remembering different workout combinations. We are creatures of habit and often get stuck in the same routine. This is why I designed my Change It Up Program to consist of different routines that you can mix and match for endless workout combinations. Every 2 weeks you can Change It Up and select 5 all new workouts to keep your body challenged and looking and feeling fabulous. The idea is to perfect each move over the 2 week period. The Change It Up workouts are designed to target all muscles equally, not just the major muscle groups like most typical workouts do, but also the smaller accessory muscles that we usually overlook. This will sculpt a lean and beautiful body.
Focusing only on problem areas makes for an unbalanced workout with poor results. Your body is a well designed machine that works at its optimal level when all parts are in balance, worked equally and in alignment. This is why it is so important to get a total body workout. Working all muscles equally and not just your problem areas will allow you to get in the best shape of your life with truly lasting results. Plus focusing on problem areas can lead to injury further hindering the process. Lifting heavy weights can also cause injury or harm and is not easily maintainable for the long-term. You don’t need more than 3 lbs. dumbbells and ankle weights to get the long lasting results you want. Plus you’ll breeze through your workout faster without all the heavy equipment.
For maximum results add 15-20 minutes of any high intensity interval cardio to your daily Change It Up routine. When you do more than 20 minutes of cardio exercise you are actually teaching your body to store fat. Your body needs extra fuel to burn when you workout more than 30 minutes, so your body begins storing fat as fuel. Even if you are eating perfectly clean your body will go into conservation mode and store whatever fat you eat, which means doing 30-60 minutes of cardio is completely counterproductive. This is why you may feel like you’re doing everything right but still not getting the results you want. All you need is 15-20 minutes of any high intensity interval cardio, preferably at decreasing speed intervals, with cool downs in between. The intervals start with a warm up for 60 seconds, then go at max heart rate for 120 seconds, then 90 seconds, then 60 seconds, then 45 seconds, then 30 seconds, then 20 seconds with 30 second cool downs in between. You can do this walking, running, hiking, swimming, climbing stairs, jumping rope, etc.
Rather than driving to the gym, spending an hour on the treadmill or elliptical and then another hour on the same weight machines or gym class, give yourself a break and get a more efficient workout in half the time with better results using my Change It Up Program. Carving out 45 minutes a day for your own self care is easily maintainable for the long-term. It becomes your time to focus, to challenge yourself, and to love yourself. Instead of feeling like a chore or inconvenience, it becomes a way of life and something you look forward to. In just 45 minutes a day you can get your 15 minutes high intensity interval cardio and 30 minute total body strength training routine done and have more time to do the things you love. Be sure to register for my free 30 Day Perfect Health Challenge to receive 30 days of workouts, guided meditations and meal plans all designed to assist you in achieving perfect health.