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One of the most vital activities you can do for your health is to exercise. But, as with your diet, variety is the key. It is very important to vary your exercise routine to get the best results. increasing metabolism.

Your muscles get used to the same activity and adjust to it, reducing the fat-burning activity. They require a level of exercise variety and changes of exercise intensity if they are to continue to improve and grow stronger – therefore

By just changing your routine often, you will challenge your body in different ways. This will stimulate different groups of muscle and get the best overall fat-burning results. Your fitness will also improve much more with this method.

Ideally, it is recommended that you engage a personal trainer to help you reach your fitness goals. However, if your budget does not stretch to this or if you do not have access to one in your area, you can still expect accelerated results if you focus on creating variety in your routine.

An exercise programme should consist of these four key principles

 Your body is very clever – it will recognise that if you do the same type of exercise day after day, you will become quite good at it. Your body becomes more and more efficient and will need less fat-burning capability to cope with this regular activity. So, when exercise becomes easy to complete, it is a sign you need to work harder to give your body a new challenge.

When you are planning an exercise routine, ensure that you incorporate the following exercise groups:

1. Aerobic: Walking briskly, jogging and using gym equipment such as elliptical machines, treadmills, and cross trainers are all examples of aerobic exercise. As your heart starts pumping more and the amount of oxygen in your blood increases. This in turn activates endorphins which act as natural painkillers and mood elevators. Aerobic exercise stimulates your immune system, gets your heart pumping blood more efficiently and increases stamina.

2. Strength Training: Including strength training into your exercise routine will ensure that you are optimising the health benefits of your regular exercise program.

3. Core Strengthening Exercises: Your body has 29 core muscles located mostly in your back, abdomen and pelvis. This group of muscles provides the foundation for movement throughout your entire body, and strengthening them can help protect and support your back, make your spine and body less prone to injury and help you gain greater stability and balance.

Exercise programs like yoga or pilates are great for strengthening your core muscles. You can also consult a personal trainer or physiotherapist for more  specific exercises to suit your situation.

4. Interval (Anaerobic) Training:  This is the most important key to increasing your fitness and boosting your metabolism. Extensive research has shown that the best way to condition your heart and burn fat is NOT to jog or walk steadily for an hour. Rather, you must alternate short bursts of high-intensity exercise with gentle recovery periods.

You will need enough repetitions to really tire your muscles. The weights should be heavy enough so that this can be done 12-15 repetitions or less, yet light enough for you to do a minimum of four repetitions. It is also important not to exercise the same muscle groups every day. They need at least two days of rest to recover, repair and rebuild.

This interval training will dramatically improve your cardiovascular fitness and your body’s fat-burning capabilities.

A big plus with this approach is that it radically decreases the amount of time you need to spend exercising – at the same time it is giving you even more benefits. For example, intermittent sprinting produces high levels of chemical compounds that allow more fat to be burned from under your skin within the exercising muscles. The resulting increase in fat oxidation increases weight loss. So, short bursts of activity done at a very high intensity can help you reach your optimal weight and level of fitness — all in a shorter amount of time.

Summary

Exercise has so many benefits – consider some of these if you begin to lack motivation:

• Increased mental capacity
• Lower blood pressure
• Help combat depression
• Reduce insomnia
• Weight loss
• Greater endurance
• Increased energy
• Build stronger bones
• Slow down the ageing process
• Enhanced feeling of well-being
• Improvement in symptoms of many chronic medical conditions

Download the fantastic ebook How to Boost Your Metabolism which contains many more ideas about boosting metabolism and weight loss.

Attaining and maintaining a healthy weight and adhering to a healthy dietary plan are often easier said than done. A multitude of diet options bombard us through the media and confound the issues.

It's no wonder people feel that their weight management is out of control.

"Food Portions for Life" will help you identify the things that sabotage your ability to lose and maintain a comfortable weight. We'll guide you through the process to establish healthy, lifelong habits that will manage weight worry a thing of the past.

Everyone agrees that the diet that works most effectively is the one that you can live with for the rest of your life.

Looking for a quick fix is only temporary. Depriving yourself of the things you love to eat is a short term fix to the problem but learning to manage portions and control how much you eat is the key to long term weight control. Eating the foods you love in the right portions is the best way to eat well and will actually help you lose excess weight and maintain a comfortable, healthy weight.  

This guide will walk you through the myths and misconceptions of food, show you how food has changed over the years, explain the value of organic and natural food choices and help you to understand the benefits of "eating smart." Meal planning ideas and strategies for portion control will support you in your journey to achieving better health. You'll learn to eat well rather than continue on the yo-yo dieting rollercoaster – without resorting to drugs, shakes and special diet foods.

Enter a new world of eating pleasure and learn how to manage your weight while indulging your senses.

What are you waiting for? Take control of your weight, health and fitness now!

We hope you enjoy your journey to better health.

Have you tried every diet imaginable – high protein, low carb, grapefruit diet, cabbage diet, Israeli army diet?? Then there are the shakes and meal replacements – very boring and very expensive. They may work for a while but, as soon as you tire of the restrictions, the weight re-appears and you find it harder and harder to lose those pounds again.

This ebook will unravel the mysteries of your metabolism – what it is, what it does and how to give it a kick-start! With commonsense suggestions on food, lifestyle and exercise, you will learn how to fast track your weight loss and improve your fitness.

It will expose the common weight loss myths and give you 11 key ideas that will enable you to achieve the body you desire without fad diets, boring meetings, expensive protein shakes or painful surgery. The methods have been tried and tested by many – and it can work for you too.

Click here to learn more.

You can improve your body and manage your diet with our great new range of ebooks and audio programs designed especially to help you look after your health, weight loss, nutrition and fitness. Easy to follow methods to boost your metabolism, make effective food choices and include exercise into your daily routine.