Stress Management 101 : FITNESS - TOTAL GYM WORKOUT - CALA CONTA - IBIZA - INGO ZEN
Looking for a way to get and stay in shape?
3 - 4 times a week (every other day) 10 to 15 minutes Total Gym 1000 workout will get and keep you in shape for the rest of your life.
Simple. Genius. It works.
6 times world champion in Karate Chuck Norris presented it on TV once. He knows how to stay in shape.
As the old Greeks already recognized: Healthy body - healthy mind.
Keys to success:
1. Begin with the end in mind. See yourself as you wish to be - healthy and strong.
Self affirmation: I am healthy and strong. I exercise regularly, I eat well, and I drink enough water.
A visual self affirmation can also help a lot with motivation: Put a picture of yourself or someone in shape on your fridge or your vision board (that's a place to put pictures of things you wish to see in your life to help program your subconscious mind and thus help your realize them. The secret: You attract what you think about. Applied quantum physics. It works. Not always. But more and more often. ;) )
When you feel the impulse to jump on the total gym - follow it. I sometimes even do it in the middle of the night when I can't sleep.
"When I feel like it - I work out. When I don't feel like it - I work out anyway." It's a choice. When I've decided to do it - I just do it.
2. Do only ONE SET of each exercise until exhaustion of the muscle, i.e. until it starts to vibrate and you can't do another one. This has the same effect as doing say 3 sets of 10 or 12 reps - according to scientific research with a control group.
3. Keep the total gym where you can see it. I've got one in my living room wherever I go. I've got one in Munich and as you can see in my summer living room in Ibiza.. :)
If you fold it up and put it under your bed you won't use it. Keep it set up and you'll jump on it.
4. Nutrition: It's simple, really: If you take in more calories than you burn, you gain weight. Burn more than you take in - you loose weight. Burn as much as you take in - you either keep the same weight or may gain a little because you're converting fat tissue to muscle, and muscle is heavier. The good thing about fitness training is that in contrast to aerobic training you keep burning calories even after finishing the workout. And your increased muscles and improved metabolism will burn more calories on a daily basis. So 15 min total gym workout will give you the same effect as 30 min running in terms of calories spent and fat tissue converted to fat.
Recommended diet: Low carbs, Low fat, High fibre, Sufficient water
Carbs (carbo hydrates): Sugar (simple carbs), Flour based foods (noodles, bread, etc. - complex carbs) and Fat store a lot of calories while giving relatively low nutritional value.
Fruit & Veg are high in fibre, which is necessary for healthy digestion, as well as vitamins, minerals and enzymes. Get bio if and when you can.
So now.. if you want to get or stay in shape: Get yourself a total gym 1000 and ... Just do it. Nike.
Work it out!
INGO ZEN (IngoZen@gmail.com)
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