Exercise should be like brushing your teeth. We all know what will happen if we do not exercise yet the majority of us put it off or give an excuse for why we don’t have the time or the place.
Men and women should do entirely different exercises, depending on what they are trying to achieve. Yes, we all want that magical pill, but the fact is we can fly in space and there still is yet a pill that works on everyone. We have everything built in we need, we just have to use it.
Most men want to build muscle and most women want to get toned. Let-s start with the women’s exercise.
Make sure you see a doctor before starting any exercise program.
Start simple! If you are obese or handicapped, start with just 5 minutes a day. KEEP A LOG!! I cannot stress this enough! Keeping a log will give you a true memory of exactly what you are doing daily. When no log is kept your mind WILL play tricks on you. So keep a log when any exercise is done, no excuses!
Women have a higher fat ratio then men (this is not bad). A male that is physically toned would usually be less than 12% body fat. A women that looked equivalent would be approx 17-20% body fat.
A woman should work each muscle group every time she does physical lifting. High reps, low weight is key to getting toned. If you can keep your heart elevated at the same level the entire work out and only do it 30 minutes a day, you will see incredible results over a 6 month period. You want to burn more calories than you take in. If you burn more than you eat you will lose weight. Do this on a daily basis OR at least 5 times per week.
If you find your self traveling out of town, make up your own set of exercises and do them in your hotel room. If you only have time for a 10 minute workout do your larger muscles: legs, thighs, stomach.
Eating better will help you get there faster! A vegan diet is ideal.
Remember it can take 6 months until you start seeing a big difference but you should notice in a few months if you are doing everything correctly. The work you do will be seen the month after. It takes us on average 9 minutes to take a shower; working out is just mind over matter and we all live on habits. Form a habit, see results, and you will be doing it for the rest of your life.
FACT: One of the biggest reasons for failure is this one thing — you will gain more weight when you start to lose weight! Yes! Why? Fat turns to liquid before it is burned; when you start burning fat you will be heavier at first. THIS IS GOOD! That means that what you are doing is working. Men and women start a work out program and instantly quit because it has a reverse effect “at first.”
FACT: Muscle burns fat on its own. Build muscle and burn fat while you sleep!
FACT: Building fat takes a very long time. You can burn it off faster, but remember, if you put it on over a year, it will probably take 3 months of dedication (eating correctly and proper exercise) to burn it off.
Men and Exercise:
Men are the opposite. Men will need to do cardio, but also lift more weights. Lifting smarter is better than lifting more. So remember the guy that is showing off lifting way more than he needs is only hurting himself – meaning 10-20 years down the road, the joints will be paying the price. Weight lifting is an art, proper weight lifting is crucial, when in doubt get a trainer. Men need to work certain muscle groups while other muscle groups recover. This is key to build “big” muscles when exercising. You need to make sure you are not over working a certain muscle group. Cardio is also just as important – remember you want the inside to look just as good as the outside. If big muscles are not important, follow the guidelines on the women’s routine above.
More about men’s muscle groups. A great way to remember what muscle groups you work is keep a log! then remember the b’s and c/t’s, Back and Biceps, Chest and Triceps! Stomach and lower back on the off days! Doing 10 million sit ups will not get your tummy ripped, loosing over-all body weight will!