The No-Excuses Exercise Guide - Lesson 1:

Hidden health secrets revealed below…

“Discover The Damage You Could Be Doing To
Your Long Term Health By Not Exercising…”

Plus:

• How To Give Yourself A Quick Self-Evaluation - How Healthy Are You Really?

• The Little-Known Hidden Health Benefits of Exercise

If you’re read any of my articles before, forgive me in advance, because I’m going to repeat something I’ve written about before…

Listen up.

You’re body is like a car. It’s a machine. It requires certain fuels to power it, it needs to be taken out and put through its paces once in a while, otherwise everything clogs up.

If you fill it with the wrong type of fuel you’re going to break the engine. If you don’t take it for a service it’s going to break down, stop working, and need new parts.

It’s the same with your body.

If you treat a new car like a used rust bucket it’s going to end up that way pretty quick. But if you keep it in tip-top condition, treat it with care and attention. Get it serviced regularly so it runs like cheetah, it’s going to stay in great shape for a long time.

It’s the same with your body.

You Need To Treat Your Health And
Your Body Like A Prized Sports Car.

It should be your number one priority.

Let’s look at some facts:

Stay with me here. Let’s say the average life expectancy of the average man/women is just over 75, it’s getting pretty close to 80. Problem is, most people feel like they’re 75 long before they ever reach that age.

I mean, how many people do you see who can’t walk in their mid 40s? They have to use mobility scooters just to get around. Or what about these other giveaway signs…

• Loose, saggy dry skin.
• Bad ‘hunched over’ type posture.
• Wobbly and uneven walk (they walk like a penguin to shift around those pounds).
• Aching backs, neck and other joints.
• They wear a miserable face that says, “I’m miserable because I’m suffering” type face.

Wait a second. If they look bad on the outside, imagine what their body on the inside is going to look like…think broken. E.g.

• Clogged up arteries and veins.
• Weak and inefficient heart function.
• Layers of fat stuck around vital organs.
• Probably got life-threatening conditions like diabetes, high blood pressure, cardiovascular disease. And if they haven’t yet, it’ll be coming along soon enough.

If I had my way I’d create laws to require all schools to make exercise and healthy eating compulsory in schools from as early as possible. Exercise habits are made when children are young. By the time they reach their teens it’s to late for many who are already obese.

But Really, It’s Never Too Late

Whether you’re 20, 50 or 80 you can and should get started, and I’m guessing that’s why you’re reading this.

But whatever you do, don’t wait for illness to strike you before you get started.

Give me prevention over a cure any day!

How Fit Really Are You?

Brad King and Dr. Michael Schmidt in “Bio-Age: Ten Steps to a Younger You” (Macmillan, Canada, 2001) developed a simple questionnaire to quickly help assess the physical damage done to your body due to lack of exercise. Here’s a quick summary of the type of questions asked:

Look at yourself in the mirror…Do these apply to you?

1. I look overweight, like an apple or pear.
2. I have a spare tyre around my waist line.
3. My skin is dry and flaky.

Next up, ask yourself how you feel.

• Do your joints hurt whenever you do any physical exertion?
• Are you overly anxious or worried about life?
• Do you feel short of energy and always feel tired and lethargic?
• Do you have regular uncontrollable mood swings?

Finally…

• Do you have trouble walking up stairs?
• Do you struggle to concentrate on work?
• Can you actually physically run?
• Do you sit up straight or do you slouch?

Chances are, that if any of these questions resonate with you or you can’t do various things, you need to go and get a physical check up from your doctor. Those are just some examples, the book goes into way more detail and gives you the explanations.

I’m just trying to raise your conscious awareness of the need for exercise to remain healthy in all areas of your life. Not just physically, but psychologically and mentally. Get assessed.

Become A Health & Fitness ‘Egg-Head’

Fact is, chances are you’re not as healthy as you think you are.

So you’ve got two choices. Accept exercise and dive in head first straight away, or accept the fact that you need to exercise by analysing the benefits (I’ll come to these in a moment) and proceed with caution, slowly.

Another fact, Denise Austin was motivated to develop her one-minute exercises² based on the slow and steady notion. If you’ve never exercised or haven’t done so for years, diving in head first is the worst thing you can do. Denise Austin had two type of people in mind with the one minute program.

1. Those with very little time.
2. People who had never exercised.

We live in a fast paced world. And we want everything now, quickly, including great body’s and quick workouts. Most people would exercise, “if only they could find the time”…I’ll help you find the time in later section.

But first I need to covert the none believers. If you’re still sceptical about the benefits of exercise, here’s why you must get started sooner rather than later. (If you’re already converted, scroll down to the next section.)

The Wondrous Benefits of Exercise

Here are just a few benefits of working out which even Denise Austin will agree with me on…

• Waking up each day full of beans, refreshed and ready for action.
• You’ll put a spring in your step and enjoy walking.
• Have energy all day with reserves left at the end of the day
• You’ll start to enjoy exercise and experience the post workout high from the hormone endorphins.
• You’ll sleep soundly like a log at night.

And that’s not all…

They were just basic benefits. Want some really specific benefits? According to Goldberg and Elliot, in The Healing Power of Exercise³, exercise also has the following benefits:

• Helps prevent heart disease.

It’s been shown that exercise reduces your risk of coronary heart disease by up to 50%. Exercise help boost levels of good cholesterol (HDL) and lowers triglyceride’s. But you’ve got to do it regularly and often.

• Reduces the risk of developing osteoporosis

Do you know that almost 28 million Americans have osteoporosis, 80% of which are women and less than a quarter know they have the condition and are actually being treated. Annually the bill for treating Osteoporosis in the US alone tops $14 billion!

Research has shown that frequent exercise and sufficient calcium in your diet helps your body build strong bones, and is essential for growing children. If you can, start exercising (or getting your children to exercise) while they are young, before you reach about 20 when peak bone mass is achieved. This can help reduce bone disease.

• Helps control and prevent diabetes

Exercise helps control diabetes by helping with blood sugar control, weight loss and high blood pressure. People with diabetes who exercise regularly are less likely to suffer a heart attack or stroke. According to Goldberg and Elliot, someone with type-2 diabetes would benefit from working out at least 4 times a week, for 30 minutes at a heart rate of 60-70% of max. (Frankly 95% of the developed world population would benefit from that advice!)

Plus all the other benefits of losing weight…

• Looking great and being more attractive, whether you want to look great for you partner or get more dates, trust me it helps.
• ETC…I won’t waste your time as I could go on all day.

There’s a lot of documented evidence to prove that exercise has dramatically transformed peoples lives once they’d decided to take control.

The fact is waiting rooms at hospitals are clogged up with people waiting treatment of PREVENTABLE diseases or ailments which could be dramatically reduced if everyone took responsibility for looking after their own body like it was an expensive sports car.

Change your mind set. Change your life.

Next Lesson: How To Squeeze Exercise Into Your Busy Life

References:

1 Brad J. King & Dr. Michael A. Schmidt. Bio Age – Ten Steps to a Younger You. Macmillan, Canada. 2001.

2 Denise Austin (with Jerome Agel as producer). Denise Austin’s 1-Minute Exercises. Vintage Books/Random House. New York. 1987.

3 Dr. Lynn Goldberg and Dr. Diane Elliot. The Healing Power of Exercise. John Wiley & Sons. New York. 2000.

Yours For A Healthier, Fitter Body,

Ian Jones
Author & Editor
HowToBurnFat.co.uk

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