Exercise for a Healthier Lifestyle The following article is one of a series of articles which focus on Self Improvement, Motivation and Empowerment. It is based on research done over twenty years as a personal and business coach. This self improvement article was written in response to questions which I have been asked as well as address common challenges that people have with this subject. I sincerely hope that you find the following information of value. How are you with good intentions? As you are getting ready to go to bed and, perhaps, taking a look at your shape or physique in the mirror, how often do you you hear yourself swearing that you are most definitely going to the gym in the morning?

I know what's coming next and I bet you do too - eight hours later when we get up we just don't feel like exercising? But, I'll happily bet that the next time the same body is seen in the same mirror, the same oath will be made all over again. While this can happen to the best of us, it doesn't mean you should give up altogether when it comes to staying fit. What people need to realize is that staying active and eating properly are critical for long-term health and wellness -- and that an ounce of prevention is worth a pound of cure. The more you know about how your body responds to your lifestyle choices, the better you can customize a nutrition and exercise plan that is right for you. When you eat well, increase your level of physical activity, and exercise at the proper intensity, you are informing your body that you want to burn a substantial amount of fuel. This translates to burning fat more efficiently for energy. In other words, proper eating habits plus exercise equals fast metabolism, which, in turn gives you more energy throughout the day and allows you to do more physical work with less effort. The true purpose of exercise is to improve our overall health and fitness. Each time we exercise, our body responds by upgrading its capabilities to burn fat throughout the day and night, Exercise doesn't have to be intense to work for us, but it does need to be regular and consistent. I recommend engaging in regular cardiovascular exercise four times per week for 20 to 30 minutes per session, and resistance training four times per week for 20 to 25 minutes per session. This balanced approach provides a one-two punch, incorporating aerobic exercise to burn fat and deliver more oxygen, and resistance training to increase lean body mass and burn more calories around the block. ========SIDEBAR======== When it comes to the subject of self improvement, I fully understand (through my own experiences) that it is a lot easier said than done. However, you are here, right now, because you have a desire to improve your self or you are at least interested in this subject. Perhaps you are reading this to help a friend or colleague - great. If this article helps you or you help a friend, paying it forward is what life's all about so we all win. ======END SIDEBAR====== What about this as a sample exercise program that may work for you: Warm Up -- seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints. Resistance Training -- Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets. Aerobic Exercise -- Pick two favorite activities, they could be jogging, rowing, biking or cross-country skiing, whatever fits your lifestyle. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the second activity. Cool down during the last five minutes. Stretching -- Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating. When starting an exercise program, it is important to have realistic expectations. Depending on your initial fitness level, you should expect the following changes early on. From one to eight weeks -- Feel better and have more energy. From two to six months -- Lose size and inches while becoming leaner. Clothes begin to fit more loosely. You are gaining muscle and losing fat. After six months -- Start losing weight quite rapidly. Once you make the commitment to exercise several times a week, don't stop there. You should also change your diet and/or eating habits,' says Zwiefel. Counting calories or calculating grams and percentages for certain nutrients is impractical. Instead, I suggest these easy-to-follow guidelines: Eat several small meals (optimally four) and a couple of small snacks throughout the day Make sure every meal is balanced -- incorporate palm-sized proteins like lean meats, fish, egg whites and dairy products, fist-sized portions of complex carbohydrates like whole-wheat bread and pasta, wild rice, multigrain cereal and potatoes, and fist-sized portions of vegetables and fruits Limit your fat intake to only what's necessary for adequate flavor Drink at least eight 8 glasses of water throughout the day Take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs. NOW is the time! O.K. you have read the article. Now is the time for action. Without action, this article adds no value whatsoever to your self improvement. But remember, without action, you cannot blame this self improvement article or any article for that matter. So, take action NOW. Even if only one piece of advice, one piece of information, one tip makes a difference, then the whole article has been worth it for all of us. NOW is the time! Return From Exercise for a Healthier Lifestyle to Articles On Self-Improvement