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How to Get in shape without going to the gym
by Adestratore Didoneita
http://www.allenfitness.com
If you want to get back in shape without the embarassment
of going to a gym where fitness geeks hang out, then you're
in luck.
You can get back into shape, firm up flabby muscles and
lose weight without going to a gym and without bouncing
around to some silly DVD workout video.
The solution is hill walking and bodyweight exercises.
Don't stop reading because it sounds too good to be true.
Your body was designed to move, so all yo need to do is
to make it move by doing simple things that are a natural
part of what God intended you to do before TV and video
games were invented.
Here's a simple, easy to follow program that only takes 10-
12 minutes per day and will get you started:
Look around your neighborhood and find a hill that is not
as steep as Pike's Peak, but not as flat as the desert. A
simple incline about as long as a football field will do
just fine. Now, Walk briskly up the hill and back down.
Up the hill and down equals 1 repetition. You can do that
can't you? Do 5 repetions up and down the hill. You should
get your heart rate up quickly. When you are done with your
reps, you will have walked a little more than 1/2 a mile.
You should be able to walk the hill in around 12-14 minutes
depending on how fit you are. After you have started losing
weight, you should start jogging up the hill and then
eventually sprinting up the hill.
You will lose weight faster by sprinting up the hill
because that activity causes HGH (human growth hormone) to
be released in your body. This is the same hormone that was
in your body when you were younger and thinner.
Walk the hill every other day and be sure to take off one
day per week from exercise completely.
Next, you need to do bodyweight exercises on the days you
don't walk the hill. Two good exercises are pushups and knee
bends. Just try to do 4 or 5 of each at first or do
as many as you can/ If its been a while since you exercised
you will find these exercises to be hard, but stick with it.
The trick is not to go down as far far at first. Let your
body start building muscle without hurting yourself.
Don't understand what I mean? On knee bends only go down
5-6 inches like you are getting ready to sit down in a
chair and then go back up. Very quickly you will notice
you are getting stronger. Wait a week or so and start
focusing on going a little deeper each week.
Just do the pushups and knee bends twice a week.
After a week or two, you will start to feel better and see
some changes to your body. They will not be dramatic at
first, but very soon, everything will start to tighten up.
It doesn't matter what you do, just do something even if
its only for 4 or 5 minutes a day. Anything will help and
you'll feel better too.
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