medicine contraindications

The 7 Minute Workout

Weight loss and weight control is a multi-faceted problem.

A good program includes diet, exercise and stress reduction techniques.

So here’s the million-dollar question:

“What’s the number one reason people do not work out?”

Is it lack of money? Lack of motivation? Perhaps they lack the ideal workout plan?

Nope. It’s TIME. Or rather the lack thereof.

“We know that 50 per cent of the population doesn’t [exercise] and the most commonly cited barrier to exercise is lack of time.” This quote comes from exercise researcher Martin Gibala, a kinesiology professor at McMaster University in Hamilton.

Gibala put his theory to the test in a study that was published in the Journal of Physiology. In it Gibala compared a group who exercised “traditionally” — 90 to 120 minutes per day — with another group exercising far less: Only 20 minutes per day and only three days per week.

That’s a whopping one hour per week folks.

CLICK HERE to Order Jon Benson's 7 Minute Muscle

Did you know that Jon Benson’s “7 Minute Muscle” plan calls for only five 7-minute workouts with resistance training (weights or body-weight) plus only 9 minutes cardio a few days per week?

And that actually works? Yeah… you bet it does.

If you do the math, that’s about an hour per week as well.

This is the “Level 1” workout. There are three levels depending on your goals and exercise tolerance.

Find out more here — brief is best!

Back to Gibala’s study:

In just two weeks both groups showed improvement in both exercise performance and oxygen uptake. (Remember, fat burns in the presence of oxygen.)

The kicker is that both groups were almost identical in their improvement. Why? Because the brief exercise group trained with greater focus and more intensity — exactly how Jon suggests you train.

This is just one of dozens of studies that confirm the benefits of shorter but more intense workouts.

However, there is a catch: Train too hard and you will shut down your fat-burning furnace.

Your body perceives over-exertion done over an extended period of time as a sign of pursuit. It can trigger an ancient hormonal sequence that says, “I’m being chased by a tiger! Horde the fat!”

The body literally shuts down what it considers to be unnecessary activity in favor of self-preservation. And guess what? Burning off those hips and love handles is not a biological necessity.

You have to learn when to hit it hard AND when to rest and recover.

Finally, you have to put yourself into the proper mental state in order to see greater results in the shortest period of time.

Jon devotes an entire chapter to putting your mind into your muscle to make gains faster than ever before in “7 Minute Muscle.” You can read more here — brief is best!

Just remember these three key points:

1. Time is the greatest barrier to fitness.

2. Workouts can be short and very effective.

3. The body goes where the mind directs.

Until the next time, train smart.

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The Every Other Day Diet

I am no different than everyone else, and I struggle with my body-weight just the same, that is why when I read Jon Benson’s book the “Every Other Date Diet” I wanted to try his suggestion (eat your favorite foods and still shed body-fat like crazy). I have had great success, on the first 5 days I dropped 5lbs. even though I had ice cream, and Mexican food two out of the five days. I am really excited about my progress and I wanted to share my new found knowledge with you, but I thought who better to explain the “Every Other Date Diet” than the author himself. The following is an excerpt of an excellent article from Jon Benson’s Blog I hope you enjoy it…

Rapid Weight Loss Foolishness: The Yo-Yo Syndrome

We must clarify the difference between accepting and adopting a more rapid form of weight loss and going on a quick weight loss fad diet. These two ideas may sound similar, but they are night and day different.

Our plan is controlled, measured, and reasonable; designed from the ground up to be a lifestyle approach as well as a rapid fat loss system. Fad diets are predesigned to END. If you can think of one fad weight loss diet that does NOT have an end to it, be sure to let me know in the comments below!

Ending a diet is similar to ending a savings plan. Do you really think you stand a chance of accumulating wealth if you plan to STOP saving money, or plan to invest only for a few months out of the year?

The only real diet is a a lifestyle diet. This is a system of eating that, while regulated, allows you the mental and physical freedom to enjoy food and enjoy your life. Diets based on deprivation for long periods of time are destined to fail. The body cannot stand deprivation and will fight for its survival.

This brings us back to caloric staggering. This is the skill of “planned deprivation” — a short period of caloric restriction followed by a shorter period of structured re-feeding. This is your ticket to weight loss paradise, and I suggest you take it.

The alternative is a lifetime of “yo-yo dieting”, or going up and down in body weight, never really losing any weight over the long haul at all. In fact, the vast majority gain weight slowly over time when yo-yo dieting, making it fool-hearty at best and downright dangerous at worst.

CLICK HERE To Get Jon Benson's Every Other Day Diet Book

Most diets fail because there is no end in sight to the deprivation. The result is emotional and physical frustration, followed by long periods of overeating. This is not a weakness on your part as much as it is a natural physical reaction, just as running might be after being caged up for a period of time. The body craves balance. When balance is removed it usually results in a pendulum swing to the other side. In this case, the swing is to high-calorie foods and emotional eating after being drained by low-calorie foods and emotional stress.

Stress is the key player in yo-yo dieting. Diets that cause emotional stress will fail on multiple levels. Stress causes cortisol, the “fat-friendly” hormone, to be secreted in greater amounts. Talk about going in opposite directions! A “stressful diet” is literally an oxymoron. The two cannot coexist, as one nullifies the other.

When I created the low-stress dietary principles in Evey Other Day Diet I did so with a purpose. I knew from my own experience with obesity and emotional overeating that stress, particularly emotional stress, was a key factor in my weight gain. Dieting too severely and with too much restriction for too long a period of time not only shut down the metabolic processes that burn fat, such as lowering thyroid output and increasing cortisol levels, it also led to emotional frustration and burn-out. And we all know what that leads to: Overeating.

It was only through learning how to manage my “bad foods” and actually use them to my weight loss advantage (yes, you can do this!) that I was able to adopt what I call a “real-world approach to dieting.” One that did not restrict myself from any food for too long a period of time, yet one that promoted long-term fat loss with periods of rapid fat loss.

EODD is just what the doctor ordered.

Click here to find out more about the “Every Other Day Diet”

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