1. If you have to have a drink, chose red wine.
2. Chose white meat over dark, and no skin!
3. Keep gravy to a tablespoon or 2.
4. Chose regular bread stuffing over corn bread.
5. Nix the cranberry sauce – lots if sugar.
6. Eat sweet potatoes baked rather than in casseroles.
7. If you’re going to have pie choose pumpkin.

Just as a reminder that the classes for the next couple of weeks will be held in Gym 1, which is situated on the main road to your left going up towards the back gate opposite the nursery/ crèche. Classes will run on the following dates:

Monday 30.11.09 ~ 9.45 – 10.45

Thursday 03.12.09 ~ 9.45 – 10.45

Monday 07.12.09 ~ 9.45 – 10.45

Thursday 10.12.09 ~ 9.45 – 10.45

Monday 14.12.09 ~ 9.45 – 10.45

No further Thursday class as I am off on a nutrition course in Koeln for 4 days. Oh the joy!

Keep it up at home over the x-mas period and don’t forget:

You can’t outdo a bad diet

Think: moderation

All people have a different fat burning range, this article helps you understand the range and has some great tips along the way.

Fat Burning Secrets

Now Add relief training music and you have a fat burning workout unmatched by any other training appliance. The result A resistance band old school workout with the unusual revolution of boot camp relief workout music powered by Workout Muse. Filed under Uncategorized Tagged with boot camp workout music, circuit training workout, relief training music. On the B side of the 45 was a song called Father and Son. Many of humans will be too young to remember when songs were released on 45s, but thats neither here nor there.

Tags: workout music relief work fat burning circuit training boot camp

It’s soon time for the wonderful time known as Christmas.  Parties, drinks, family, food, desserts, visiting, baking, cooking, did I mention drinks?

I am going to do project on how to survive the holidays while trying to be healthy.  It will feature what holiday foods to nix, to keep; how to eat around the dinner so you can have a few favourites; how to squeak in workouts so the drinks/food damage can be neutralized; portion control; how to survive parties; etc etc etc.

Let the holidays begin!

November 26, 2009

Dear Diary,

I went to my nutritionist/trainer yesterday.  I was honestly scared because I haven’t been that religious about eating, and have drank a lot lately.  I didn’t gain though, still at 149lbs but I did lose a bit more body fat!

Goals is to not gain over the holidays and to improve body fat.  Maybe to make shakes that can last me all day (balanced, enough for 3 meals).

Also he showed me workouts for when I have no time to get to the gym.

Upperbody: Pushups!  Start with a set of 15.  Rest 30 seconds.  Do a set of 14, rest for 30.  Set of 13, rest for 30 and so on.  Upper body workout in a short time!

Lowerbody: Squats! Set of single leg squats, each leg.  Then wall squats.  Start at a set of 15 with 30 second breaks.  Work down to set of 1 as above.

Intervals: Do a set of pushups, squats, crunch, sprint.  Do for 15 minutes.

All people have a different fat burning range, this article helps you understand the range and has some great tips along the way.

Fat Burning Secrets

Now Add relief training music and you have a fat burning workout unmatched by any other training appliance. The result A resistance band old school workout with the unusual revolution of boot camp relief workout music powered by Workout Muse. Filed under Uncategorized Tagged with boot camp workout music, circuit training workout, relief training music. On the B side of the 45 was a song called Father and Son. Many of humans will be too young to remember when songs were released on 45s, but thats neither here nor there. The message from Father and Son captures the impulses of older and younger generations in general, and that is a timeless phenomenon. Many Fathers and Sons enjoy fishing or share an go in cars. Theres a high school correct across the street from the office. When Davids address from college, two or three times a week we take advantage of the outdoor facilities.

Tags: workout music relief work high school fat burning circuit training boot camp

Columbus Bootcamp instructor, Jason Yun, gives a detailed explanation on why people should be doing interval training in the workouts for maximum fat burning.

Fat Burning Secrets

Now Add relief training music and you have a fat burning workout unmatched by any other training appliance. The result A resistance band old school workout with the unusual revolution of boot camp relief workout music powered by Workout Muse. Filed under Uncategorized Tagged with boot camp workout music, circuit training workout, relief training music. On the B side of the 45 was a song called Father and Son. Many of humans will be too young to remember when songs were released on 45s, but thats neither here nor there. The message from Father and Son captures the impulses of older and younger generations in general, and that is a timeless phenomenon.

Tags: workout music relief work fat burning circuit training boot camp

Burning fat is the most effective way to lose weight. I am sure you want weight loss that stays off and with these fat burning tips the body will look good and well toned.

Fat Burning Secrets

Now Add relief training music and you have a fat burning workout unmatched by any other training appliance. The result A resistance band old school workout with the unusual revolution of boot camp relief workout music powered by Workout Muse. Filed under Uncategorized Tagged with boot camp workout music, circuit training workout, relief training music. On the B side of the 45 was a song called Father and Son. Many of humans will be too young to remember when songs were released on 45s, but thats neither here nor there. The message from Father and Son captures the impulses of older and younger generations in general, and that is a timeless phenomenon.

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All people have a different fat burning range, this article helps you understand the range and has some great tips along the way.

Fat Burning Secrets

Now Add relief training music and you have a fat burning workout unmatched by any other training appliance. The result A resistance band old school workout with the unusual revolution of boot camp relief workout music powered by Workout Muse. Filed under Uncategorized Tagged with boot camp workout music, circuit training workout, relief training music. On the B side of the 45 was a song called Father and Son. Many of humans will be too young to remember when songs were released on 45s, but thats neither here nor there. The message from Father and Son captures the impulses of older and younger generations in general, and that is a timeless phenomenon. Many Fathers and Sons enjoy fishing or share an go in cars.

Tags: workout music relief work fat burning circuit training boot camp

All people have a different fat burning range, this article helps you understand the range and has some great tips along the way.

Fat Burning Secrets

Now Add relief training music and you have a fat burning workout unmatched by any other training appliance. The result A resistance band old school workout with the unusual revolution of boot camp relief workout music powered by Workout Muse. Filed under Uncategorized Tagged with boot camp workout music, circuit training workout, relief training music. On the B side of the 45 was a song called Father and Son. Many of humans will be too young to remember when songs were released on 45s, but thats neither here nor there. The message from Father and Son captures the impulses of older and younger generations in general, and that is a timeless phenomenon.

Tags: workout music relief work fat burning circuit training boot camp

All people have a different fat burning range, this article helps you understand the range and has some great tips along the way.

Fat Burning Secrets

Now Add relief training music and you have a fat burning workout unmatched by any other training appliance. The result A resistance band old school workout with the unusual revolution of boot camp relief workout music powered by Workout Muse. Filed under Uncategorized Tagged with boot camp workout music, circuit training workout, relief training music. On the B side of the 45 was a song called Father and Son. Many of humans will be too young to remember when songs were released on 45s, but thats neither here nor there. The message from Father and Son captures the impulses of older and younger generations in general, and that is a timeless phenomenon. Many Fathers and Sons enjoy fishing or share an go in cars.

Tags: workout music relief work fat burning circuit training boot camp

All people have a different fat burning range, this article helps you understand the range and has some great tips along the way.

Fat Burning Secrets

Now Add relief training music and you have a fat burning workout unmatched by any other training appliance. The result A resistance band old school workout with the unusual revolution of boot camp relief workout music powered by Workout Muse. Filed under Uncategorized Tagged with boot camp workout music, circuit training workout, relief training music. On the B side of the 45 was a song called Father and Son. Many of humans will be too young to remember when songs were released on 45s, but thats neither here nor there. The message from Father and Son captures the impulses of older and younger generations in general, and that is a timeless phenomenon. Many Fathers and Sons enjoy fishing or share an go in cars. Theres a high school correct across the street from the office. When Davids address from college, two or three times a week we take advantage of the outdoor facilities.

Tags: workout music relief work high school fat burning circuit training boot camp

November 20, 2009

Today is the day!  New Moon day, that is.  I haven’t done a Dear Diary in a while.  A little overwhelming this past month. 

I still weigh around 150lbs.  I lost about 15lbs since I started this blog.  Woohoo!  I am seeing a nutritionist, who is also a trainer.  We will be meeting next Wednesday and will take workouts.

I have been keeping up with the workouts when I can.  I do back/chest and 20min cardio, arms/shoulders with 20min cardio, and sometimes legs (need to lose some mass on these) and try to run when I can and light permits.

I have been eating better than in the summer.  No more carrot cake.  I have been drinking more though.  I eat around my workouts and lots of protein. 

Let me know how your workouts and diet plans have been going!

I couldn’t sleep in this AM (crazy, I know).  I have an 830am class and I was awake from about 4am on.  So needless to say I had a lot of time to make a big breakfast.  That is usually not the case. 

Here is a link to Women’s Health and recipes for quick and easy breakfasts.  They include:

• An oatmeal recipe
• Waffle sandwich
• Burrito
• Mushroom cheese scramble
• Something that resembles a dessert made of breakfast food
• Omelet
• Pancakes
• Herb scramble
• Egg and cheese sandwich
• Tex-Mex

EverydayHealth.com says paired with washing your hands frequently, eating well, sleeping enough and exercising can prevent colds.  Eating, sleeping and exercising boosts your immune system.  Whole foods and vitamins (if your diet is lacking) can help you make it through this winter without the sniffles.  Check out the article here.

On the note of colds, here’s a good question:

Q: Should you work out when you have a cold? Anything special to keep in mind?

 A: The rule of thumb for exercising while sick is called the above/below-the-neck rule. If your symptoms appear above the neck (runny nose, sneezing, sore throat), then yes, you can continue with a low-intensity workout. Studies have shown that exercising at a moderate-intensity level does not intensify cold symptoms or compromise the immune system. Avoid high-intensity exercise, such as heavy weight lifting and high-intensity aerobic training, which has been shown to have a negative impact on the immune system during a cold or any respiratory infection.If your symptoms are below the neck (diarrhea, intense coughing, vomiting, fever), then the American College of Sports Medicine and the Centers for Disease Control and Prevention suggest you let your illness run its course before resuming physical activity

The majority of exercisers today still rely on long duration moderate paced aerobic exercise as their primary routine to burn fat fast.  But recent studies have shown that this is a big, I mean big mistake.  In fact, you could say that the whole aerobics explosion of a few decades past was one of the biggest mistakes in the health and fitness industry.  Why?

There are several reasons, but I’ll focus on the two main issues here.  When you exercise at a moderate pace for extended periods of time (as in the typically recommended percent of your target heart rate), your body is burning fat during the exercise.  While this may sound good, it’s actually bad news. 

This sends a signal to your body to keep a certain amount of stored fat available for your next workout.  You’re essentially telling it that it needs fat available to burn, ‘because you’ll be doing this exercise again.  So while we may be burning some calories during this exercise, after the exercise is over, our body begins storing up some fat for the next workout.  Obviously not what we’re looking for in terms of maximum ability to burn fat fast.

The other big concern with moderately paced aerobic exercise performed several times per week is that it trains your body (heart, lungs, muscles, etc.) to become efficient.  Again, this may sound good, but what is actually happening is bad for long term health.  You are working only within your existing aerobic limits, without improving your aerobic capacity. 

This is important because your aerobic capacity is what determines how your body responds in times of physical, emotional, and mental stress.  If you reduce your capacity for work, as you do in this type of exercise, you’re reducing your long term health, no to mention a poor chance of burning fat.

The good news is, you can reverse these effects by instead focusing your workouts on high intensity resistance training, with workouts that last 15-20 minutes on average, and can only be performed 2-3 times per week. 

These workouts will burn carbohydrates instead of fat during the workout, and will cause your body to use its fat stores to replenish the burned carbs over the next 24 hours, after the workout is done!  This type of work will also increase your reserve capacity and thus your ability to handle all types of stress, leading to lasting health and fitness…and 24/7 fat burning.  Nice!

But the exercise must be performed correctly to be effective, and that means using sufficient intensity, and keeping your rest periods between exercises and sets down to 60 seconds or less.  

The students of my Fat Burning Furnace method know this, and are reaping the benefits.  When you think about how little time you have to spend compared to the typically recommended methods to get these fat burning and health creating results, it’s almost magical.

FAT BURNING FURNACE

Ask several people what type of exercise they should be doing to burn fat and fire up their metabolism and they’ll all probably say the same thing.  They’ll tell you that you need to do 30-40 minutes of moderately-paced aerobic exercise on a treadmill, elliptical machine, stair climber, etc. For 3-5 times per week.

They’ll probably also mention that more is better 4 times per week would be better than 3, and 5 times per week would be even better.

People will tell you this because that’s been and continues to be the popular recommendation for fat burning by many fitness gurus.  Get in a certain target heart rate and stay at that heart rate for 30 minutes or so, many times per week.  I’m here to tell you there is a better way.

Sure, you’ll burn several calories while you’re running to nowhere on a treadmill, but you won’t get a complete physique transformation with this type of exercise alone.

In truth, this type of exercise can in fact be counterproductive to burning fat.  Here are just a few reasons:

Lengthy duration, lower intensity aerobics calls upon your stored body fat for energy during the sessions.  While this might sound good, this can in reality cause your body to create extra body fat in reserve after the workout is done to have ready for your next workout.  Not cool!
What’s worse, this type of exercise when completed frequently as typically suggested, trains your cardiovascular system to be efficient.  Again, while this sounds pleasant, your heart and lungs can in fact reduce their capacity for work as they are getting more efficient at doing simple work (your long duration, low intensity aerobic workouts), which reduces their capability to handle stress.

This can start to a host of other problems together with higher change of heart attack.  You are only working inside your current aerobic capacity since you’re never challenging it to go beyond what it’s capable of.   And anything that is simple will not yield results even close to what’s challenging for the body to accomplish.

Instead, you ought to be challenging the body to strengthen its capacity, so that it is stronger and able to deal with stress more easily.  How is this done?

The quickest and most efficient way to rev up your metabolism, burn fat faster, and develop lifelong health and fitness is to add lean muscle to your body through resistance training – period. You want life changing results in the quickest possible time? Get stronger and build some muscle. When you add lean muscle to your body you’ll be literally turning your body into a fat burning machine!

Let’s say that you were consuming the amount of calories that allow you to maintain your current bodyweight, but began to add lean muscle to your body through proper resistance training you’ll need to use some of those calories you’re eating to feed the new muscle, creating a calorie deficit in your body.

In addition, when you stimulate your body with proper resistance training like I teach my students, the repair and growth process will call upon your stored body fat for energy.  This calorie deficit combined with the repair and growth process will allow you to burn fat all day long, every day.  You’ll even get these fat burning effects when you’re sitting around doing nothing at all.

Also, properly conducted resistance training actually increases your heart and lung’s capacity for work.  By placing intense demands on your body, it is forced into being ready for anything you throw at it.  This makes you more resistant to cardiovascular health problems that plague most people…Even those that exercise with aerobics frequently.

And the beauty is I’ve discovered that you don’t have to spend much time working out to get the fat loss effects, and strength and muscle gains that will create this environment you can actually get it done with 2 or 3 weekly workouts that last between 20 and 30 minutes, and even less time at an advanced level.

And it’s easy to make this type of exercise part of your life because of its efficiency and it will help keep you lean and healthy for the rest of it…Muscle is the stuff that fat burning furnaces are made of!  That I can promise you.

 FAT BURNING FURNACE

Do you want to know how to triple your results from your resistance training? Why
wouldn’t you?

Properly conducted resistance training can give you startling fat loss results, along with muscle and strength gains.  On top of that, when using the techniques I describe in the Fat Burning Furnace eBook, you’ll also receive “top drawer” cardiovascular health benefits.  And all from 2-3  workouts each week lasting just 15-20 minutes on average.

But, you’ve got to do them right, not like the average resistance trainer is taught these days.  Walk into any fitness center or gym and you’ll see at least half if not more of the exercisers performing their workouts in a less than optimal way…and that’s being kind.

So let’s get right to one of the ways you can triple your resistance training results immediately.  It has to do with how you specifically perform the repetitions.  To better understand this, let’s examine our 3 different strength levels in any resistance exercise.

Take the dumbbell curl exercise for the biceps for example.  In this movement, you begin with the weight down at your sides. You proceed to smoothly and slowly curl the dumbbells up to your shoulders.  This movement trains your positive strength level. You should then pause briefly and contract your biceps at the top of the movement.  This trains your static strength level.

Finally, you would want to lower the dumbbells slowly back to the starting position.  This trains your negative strength level.

Now the problem is that most people don’t even bother with the static or negative strength levels.  They put all of the focus on the “lifting” or positive portion of the movement, while not pausing or contracting sufficiently at the top, and not taking nearly enough time on the negative portion.

In effect they are getting only one third of the benefits that this exercise can give them.  Actually, it’s less than that because the static and negative portions can actually create deeper inroads into your existing strength levels.  This is something you want, as it will lead to greater progress faster assuming you give your body appropriate time to recover.

Why do we care so much about strength?  Outside of the obvious reasons, strength leads to muscle growth, which leads to a faster resting metabolism, which leads to faster fat loss and various other improved health factors that could take up another couple of pages at least .

In the Fat Burning Furnace eBook & Deluxe Program, I take these concepts to the next level.  Here we are using techniques to maximize your static and negative strength levels in order to push the limits of your lean and healthy genetic potential to the max.  That’s when the real fun begins.

So make sure not to neglect the static and negative strength levels when performing your next resistance training workout. Don’t waste the opportunity to triple your results!

FAT BURNING FURNACE

In order to reap the benefits from the intense exercise I recommend to my Fat Burning Furnace students, you must get adequate rest. I can’t stress this fact enough. In fact, rest is just as important, if not more important that the actual exercise.

During the high intensity resistance exercise that my students perform, the muscles experience tiny injuries or tears. The body’s response is to adapt and repair, getting stronger and larger muscles, which of course leads to burning more fat and a leaner body.

But this growth and repair process won’t take place if the body is not allowed the time to do its job. Too often, people rush back into the gym, as many have been inundated with the “more is better” axiom when it comes to exercise. But if we don’t get out of the body’s way and let it do its magic, we will experience poor results. We won’t burn fat like we want to, and we will just end up demotivated or possibly give up our efforts altogether.

If you don’t get enough rest or sleep, you’ll have a very difficult time building the fat-burning muscle that will transform your body. And you’ll also have a tough time burning fat off too! That’s why we can’t work out too long or too often when using a sufficient intensity level. When giving the body an intense stimulus, such as proper weight training, you can’t keep hammering it into the ground.

If you did this, you’d quickly over train your muscles and negate your body’s ability to recover from exercise. Your immune system could become so worn down in fact, that you might even get sick…this happened to me a few times in the past when I wasn’t paying attention to getting adequate rest and sleep.

And this repair and recover process doesn’t happen overnight, it usually takes 2 days or more, So make sure to keep between 1-3 days of rest between your properly conducted resistance training workouts, or you will be short-circuiting your chances of success to burn fat and build lean, strong, muscle.

Now that we know how important rest is to burning fat and building muscle, we also must understand the most important component of rest…otherwise know as sleep. Sleep is the ultimate recovery tool, and not only for recovery from exercise. It’s a recovery tool from any stress you take in throughout the day.

Whether it’s from family pressures, work issues, or finances, etc., increased stress can be dissolved by adequate sleep. And don’t think you can burn fat maximally when you’re over-stressed by other things in your life. A high stress level can shut down the effectiveness of your ability to burn fat, among other things.

So make sure to get adequate sleep. What’s ideal? I would recommend no less than seven or more than nine hours. In fact, seven and half hours per night might be the perfect amount!

Research has shown that we sleep in cycles of 90 minutes or so. It has been suggested that if we wake up too far before or after one of these 90 minute cycles, you will probably feel groggy for a good part of the day. So try the 5 90 minutes sleep cycles, or 7 and a half hours…you’ll most likely wake up feeling well-rested and energized, and your fat burning furnace will show it’s appreciation, allowing you to burn more fat faster.

FAT BURNING FURNACE

All people have a different fat burning range, this article helps you understand the range and has some great tips along the way.

Fat Burning Secrets

Now Add relief training music and you have a fat burning workout unmatched by any other training appliance. The result A resistance band old school workout with the unusual revolution of boot camp relief workout music powered by Workout Muse. Filed under Uncategorized Tagged with boot camp workout music, circuit training workout, relief training music. On the B side of the 45 was a song called Father and Son. Many of humans will be too young to remember when songs were released on 45s, but thats neither here nor there. The message from Father and Son captures the impulses of older and younger generations in general, and that is a timeless phenomenon. Many Fathers and Sons enjoy fishing or share an go in cars. Theres a high school correct across the street from the office. When Davids address from college, two or three times a week we take advantage of the outdoor facilities.

Tags: workout music relief work high school fat burning circuit training boot camp

Burn fat and empower your mind

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Why your “cardio”  program is likely a waste of time and ineffective

For most people, doing cardio work means spending hours per week slaving away on a piece of machinery in the gym or running outside for miles on end. Often, the work is monotonous, boring, and fails to achieve the results we’re looking for.

You're literally running in place

Everyone from media types, to underqualified trainers, to your P.E. teacher and even friends and family have told us for ages about a magical “fat burning zone,” a zone of elevated heart rate that when hit, will burn fat and help us get the lean physiques we’re so desperately seeking.

One day, while I was taking a treadmill stress test at the cardiologist, I asked the staff members what they thought of the “fat burning zone.” Not a single one of them–highly trained medical professionals–could identify an ideal heart rate as the high or low point of the mythical zone. I was desperate to start burning fat and trimming my waistline. I was curious as to whether the information I’d heard for years was accurate.  A quick look to the sports world provided the answer.

Sprinters and elite athletes of all stripes have been training with High Intensity Interval Training (HIIT) methods for eons. I can only assume they do this because it works. Judging by their physiques, it does.  It wasn’t until I began incorporating HIIT into my own workout routine—specifically during the kettlebell bootcamp sessions I’ve been attending—that I understood what it was all about….and began to see results.

Steady Cardio vs. HIIT

The simplest analogy I can think of for explaining HIIT is to compare how a car works to how your body functions. When you’re cruising along at highway speeds, you may have noticed how great your gas mileage is, but when you’re driving in the city in stop-and-go traffic or hitting every stop light imaginable, your gas gauge plummets seemingly minutes after your last fill-up.

How good is your gas mileage?

The reason for this is simple physics….your engine doesn’t have to work as hard after reaching cruising speed as it does in stop-and-go traffic so it burns fuel more efficiently, allowing you to go farther on less gas.

Your body operates in much the same manner. Sure, a jaunt on the treadmill or outside can help you achieve a steady heart rate of 130+ beats per minute (bpm) and will burn fat and calories, but at some point, the body adapts and operates more efficiently as well. Pain and stress hormones are released into the system, creating a “high” —runner’s high, cyclists high, et al—helping your body transition and become accustomed to the new level of stress it’s under, meaning that it’ll then begin to burn its  fuel (fat, calories, etc.) more efficiently and, therefore, minimize the results of your fat loss efforts.

HIIT intensity chart...for real results

By contrast, HIIT is similar to stop-and-go traffic in the way it forces your body to do more work. The segmented work/rest periods  force your heart to pump oxygen-rich blood faster to the muscles that are burning every kind of fuel they can access—calories from food, glycogen reserves in the muscle, and stored body fat—to keep the exercise going. Rapid spikes and drops  in heart rate (for me, spikes can easily go from 120 bpm to 180 bpm in as little as 30 seconds and return to 120 bpm in under 1:30) prevent the release of stress and pain hormones, meaning you won’t experience the “high” of steady cardio work.

And when exercises that involve multiple muscle groups like kettlebell snatches, burpees, star jumps, and mountain climbers are factored into the program, you can expect that the required amount of stored energy to complete the work will increase, which will further boost results.

Imagine working out for 20 or 30 minutes instead of 45 or 60 and getting better results. Discovering the truth about “cardio” is the first step to correcting the problem. The “fat burning zone” is a myth designed to get you in the door of a gym, but never allow you to leave satisfied. With HIIT you’ll be doing more work in less time (trust me, you’ll feel like you’re doing more work too), achieving greater results in fewer sessions, and gaining motivation with every passing workout. Good luck, and HIIT it hard!

No matter your fitness level, you can make this plan work for you.

Week 1*:
Intermediate/Advanced: Perform three circuit sets, four times this week to build calorie-burning muscle. Add four moderate cardio sessions during the week, like a 30-minute jog, an hour-long walk or a 30-minute swim.

Beginners: Perform 2 circuit sets 4 days this week and add two or three moderate cardio sessions.

Week 2*:
Intermediate/Advanced: Cut your strength training to two circuit sets, three times a week; and add an extra fat-burning cardio session (making it 5 days total). Make at least one of your cardio sessions an interval workout, such as sprints, to enhance intensity.

Beginners: Perform two circuit sets, three times this week and increase to four cardio sessions.

Week 3*:
Intermediate/Advanced: Two circuit sets, twice this week and max out on cardio—going for at least an hour per session. Raise your heart rate daily, if possible, and push for extra mileage and intensity.

Beginners: perform two circuit sets, two days a week and do five sessions of cardio during the week.

*Rosenbaum, L. (2006). The No-Wait Workout. Johnson, K., Spiker, T. (Eds.) Women’s Health Summer Shape-Up Guide (p. 54). U.S: Rodale Inc.