Good Lifestyle

No time to exercise? Sorry, you can no longer use this excuse.

We have a plan that can be integrated into the busiest schedules. Yes, even yours. It takes less time (1 minute!) That you should be spent by brushing your teeth (2 minutes). But we know it's not a walk in the park. If you do it right-60 seconds of intense aerobic effort, all out, you feel it.

This is not a joke. Our one-minute-minute Energizer routine is based on recent recent high-intensity (HIIT) interval research by fiscal physiologists at McMaster University in Canada.

Dozens of studies have shown that HIIT or short gusts of fast and rigorous exercises have dispersed between slow recovery periods, burn more calories and improve the physical form better than long moderate intensity exercises, such as jogging . Typical hiits reception sessions take about 25 minutes, but McMaster's researchers wanted to see if exercisers could benefit from a health and fitness delivery of many shorter HIIT sessions. So they put 14 sedentary and overweight men and women on exercise bicycles for an experience.

The runners started with 2 minutes of easy pedaling to warm up. Then they were asked to pedal so hard and quick as possible for 20 seconds, then pedal slowly for 2 minutes to catch their breath. They repeated the intense pedaling segments twice as many between two recovery periods of 2 minutes. In total, the training took only 10 minutes, with only 1 minute of being highly intense and warm variety. After six weeks of these ultra-short workouts carried out three times a week, participants enhanced aerobic endurance, blood pressure, blood sugar and other markers of health and the health. fitness. Experience has shown that high-intensity aerobic exercise sessions, even very brief - could put you on the fast track in a body in shape. Take away? Lack of time should never prevent you from getting exercise.

How to make the energizer of the morning of one minute

We have adapted the training of McMaster researchers testing in a pre-breakfast ritual called the showing one in the morning of one minute and was part of our new plan and our book, the merger regime of the belly of 7 days. We use an intense aerobic exercise, broken in three periods of 20 seconds of "rest" of "60 seconds. With warm-up and cooling, the entire fitness routine takes only 6 minutes. We recommend that you do it. Coming soon after leaving the bed as a heart pumping awaken for the day. Here's a way to do it, using weight exercises instead of a stationary bike:

• Heating (2 minutes) - 60 seconds of slowness, walking in place by turning your arms followed by 60 seconds of easy jumping.
• High intensity exercise (20 seconds) - Choose one of these body weight exercises: weapon squats, mountain climbers or burp.
• Recovery (60 seconds) - Slow and regular March in place.
• Arming squats / mountain climbers / or burpees (20 seconds).
• Mars of recovery in place (60 seconds).
• Arming squats / mountain climbers / or burpees (20 seconds).
• March recovery / cooling in place (60 seconds) performed!

3 heart pumps
• Squat of armament: spread your feet to the shoulder to the shoulder with toes pointing slightly outward. Raise both arms over your head. Keep your arms lifted, bend your knees and push your hollow as if you are sitting on a chair. Lower your body until your thighs are parallel to the ground. Make a second and quickly straighten your legs on foot. Repeat immediately and quickly for 20 seconds.
• Mountain climber: Enter the thrust position "up" with your hands directly under your shoulders and your right arms. Now, curve quickly and straighten each leg one both alternately. It's like running up with your hands on the floor. Try to bring your knees to your chest with each pump of your legs. Do them as fast as possible for 20 seconds.
• Burpees: This advanced exercise is similar to Squat's excerpts you have made in the high school gym class and it's a great way to start the intensity. Support with the feet of the width of the hip. Bend knee and waiting to place your hands on the shoulder on the shoulder on the floor in front of you. Quickly twin your feet in order to find yourself in a board position. (Optional Step: Make Pushup at this point.) Then jump your feet under you and straighten your legs to return to a standing position. Repeat quickly for 20 seconds.

You can substitute almost all the exercises for all three we suggested up to 20 seconds with high intensity, even walking can work as long as you are with enough vigor to quickly raise your heart rate.

You can not exceed a bad diet

Let's be clear: the showing the morning of a minute will not give you abdominals. The exercise will never interfere with your environment as effectively as to adopt a fully food diet that minimizes carbohydrates, sugars and fast combustion-processed foods. The goal of one minute's energy is to help you make some kind of intense exercise every day. You will love the way it will make you feel in the morning. Then, once you have built a certain aerobic endurance, you will want to do more. That's why we have included more difficult and stimulating exercise routines in the motivation and fun of the 7-day belly.

Weight loss, up to 14 pounds in 7 days, on the belly merger regime will come from a strategic plan to melt pounds and inches inch. Studies highlighted in the book show that people who lose weight quickly are often more likely to keep it long-term. We have collected a four-point program that accelerates weight loss through a superstar nutrient diet called flavonoids. You should:

• Start every morning with a rich protein breakfastsmoothie.
• Build your main meals around whole foods following the F.L.A.V.O.R. Food instructions.
• Make sure each of your meals and snacks containsprotein.
• eliminate all sweet drinks (except for smoothies); Drink up to 16 glasses of water of eight ounces a day.

For more details on the program that will help you lose up to 2 pounds a day, catch a copy of the 7-day belly merge system!