Follow these Do’s and Don’ts of Exercising!

 

I’ve been overhearing (and reading) so much misinformation lately on how to exercise properly to achieve a healthy and lean physique that I knew I had to share with you what really holds true.

 

All of the information I’m about to share with you has been field tested over the past 14 years of training my private and online clients.

 

Remember, a lot has changed in modern day resistance and cardio training and it’s time to update our methods to keep up with the times. If not, you’ll just end up doing the same old program over and over and getting the same lackluster results.

 

There really is a definitive reason why some people get amazing results (with what seems like very little work) while others struggle to lose even a few pounds of body fat and keep it off…

 

It all comes down to science, research (not myths), and then proving that it works in the real world.

 

The other big bonus is that the “Do’s and Don’ts” I’m about to share with you are especially useful for busy people without a lot of extra spare time to be spending hours in the gym.

 

So now let’s get into the Do’s and Don’ts of Exercising:

 

1. Don’t spend 60 minutes doing steady state cardio to lose body fat (this is one of the slowest and least efficient ways to burn body fat)

 

Do add in high-intensity metabolic training routines that will force your body to burn calories even after your workout has ended (up to 31 hours).

2. Don’t be afraid to lift heavy weights (even for women) since you will NOT bulk up. Unless you have high levels of testosterone and other anabolic hormones running through your body and you are consuming a lot of extra calories you will NOT bulk up. (This is potentially the biggest myth preventing people from getting fantastic results)

 

Do lift challenging weights in order to give your body better tone, shape, and definition. You simply won’t get those great looking arms and abs from pumping away on the elliptical…

3. Don’t think that you need to spend an hour or more in the gym to get results.

 

Do more in less time. By using a principle called “Escalating Density Training,” you will be able to get better results in less time by decreasing your rest periods and completing some of your movements back-to-back. This will allow you to get in your home or gym workout in 20-40 minutes depending on how much time you have that day.

 

4. Don’t keep doing the same workout and expect different results. More cardio is not going to get you that lean toned body you’re looking for…

 

Do switch up your routine every 4-6 weeks for maximum results. Even the best designed program in the world is going to lose its effectiveness after about a month. It’s time to change it up!

 

5. Don’t workout everyday. If you’re working out everyday then you’ll be less likely to exercise with the type of intensity you need to transform your body.

Do aim for 3-5 days per week (every other day will work) with 30 minutes of daily walking.

 

So now that we’ve covered the important Do’s and Don’ts of exercising it’s important that you take any of the new tips you learned and implement them into your own workout routine.

 

Maybe it’s time to switch up your program, or maybe you need to do a little less cardio and more resistance based work to tone up your body – whatever it is, begin to make the change immediately.

 

Tomorrow never comes and today is as good a place to start as any, so take the first step towards a healthier and fitter future!

 

 

(If you’re looking for all of my Keys to Success when it comes to transforming your body be sure to check out my complete nutrition, exercise, and healthy lifestyle 12 week program – just click the link below for details)

http://www.Lose5in7.com

 

 

Committed to your success,

 

Stephen Cabral, CSCS, CPT, NS
Author of Fatlossity – Lose5in7
Health contributor for MTV, Men’s Health, Dietcom, NutritionData, Self, Gather
http://StephenCabral.com