Archives for December 2009

Welcome to Part 4 of Explaining the Exercise Principles. This post concludes the explanation of all 10 principles that are the foundation of my 30 Minutes to a New You exercise program.
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In Part 1 I discussed the benefits of exercise, the amount of time needed to get results and the crucial element of training your brain for success. In Part 2 we covered the areas of exercise in my 30 Minutes to a New You program. How resistance training will work for you, the fun that can be had from aerobic exercise and the necessity for stretching before and after your daily workout.

Part 3 of Explaining the Exercise Principles began with your body’s center, the core. We discussed the benefits of a strong core and how it would beautify your body. We concluded that post by talking about the importance of a good night’s sleep.

In this post we will look at body image versus the number on the scale and why the amount you weigh is not the only indicator that exercise is working for you. We will close this post by talking about the most important and all-encompassing benefit of exercise. I’m talking about Empowering Beauty. Read on to find out how.

9. Look at the mirror, not at the scale–muscle weighs more than fat.
All too often, we judge our physical health by how much we weigh. What a mistake! The number on a scale will only give you a limited assessment of what your physical health really is. Your body weight is comprised of the weight of your bones, organs, muscles, connective tissues, fluids and yes, fat. Do you know your body fat percentage?

Now, there are costly scales that calibrate fat, certified trainers that can perform skin fold tests, and sports performance labs that use dunk tanks for the most accurate body fat percentage assessment. Whew! Thankfully, there’s a simpler way to determine your body fat percentage.

Invest in a full-length mirror, you’ll enjoy seeing your entire body change as you progress through the 30 Minutes To A New You exercise program. Standing naked in front of your mirror, can you see your muscles below the surface of the skin? Some areas of a woman’s body naturally hold more fat than other areas so don’t be too critical. Will most women see cellulite on the backs of their thighs and their buttocks? Of course! Don’t be alarmed, you’re a woman!! What you need to be concerned with is the amount of muscle definition you see throughout your body.

The more you exercise the bigger your muscles will get. You will begin to lose fat but you may not see a big difference in the number on the scale. There are a couple of reasons for that.

• A pound of muscle is much smaller in size than a pound of fat. As you build muscle your body starts to look better before you see a significant change in the number on the scale.
• Right after a workout, you may even appear to gain weight. This is most likely caused from water retention, and will go away throughout the day.

What’s important is whether or not you are happy with the way you look and feel, and if you feel like you are improving your fitness and strength. Exercise works, and every minute of movement will benefit your health in some way. Weight loss through working out may be slower than you want, but its effects can last a lifetime.

So tell me this, are your clothes getting a little loose? Do you see the change in your muscle definition throughout your body? These are true signs that you are shedding the fat.

Remember, just because someone loses a lot of weight doesn’t mean that they are physically fit and weight loss alone does not constitute a healthy fitness plan.

Many women are underweight and find gaining weight as big a problem as others have at losing weight. A regular fitness program can benefit women of all sizes and shapes. Building muscle is important to offset diseases like Osteoporosis or arthritis. The stronger your muscles surrounding your bones and joints become, the less stress is applied to these vulnerable areas.

10. Exercise empowers the beauty in you.
The benefits of exercise go far beyond a beautiful physique. When you change your body, it changes your life.

Exercise helps to restore passion. I feel passionate about life and embrace each day as a blessing. I believe that exercise has empowered the beauty within me. The happiness that I feel from regular exercise transcends into the other parts of my life.

As you become more physically fit, your hormones will align in perfect balance. Did you know that food cravings can be the result of a hormonal imbalance? Regular exercise accompanied by a balanced diet will help to blow away the blues, for a happier you. Balanced hormones can help to put a little spark in your libido, too.

You’ll become smarter as your activity level increases. Exercise boosts brainpower by building new cells that control memory and learning. Don’t believe the myth that people who exercise are muscle heads and aren’t very smart, regular exercise stimulates every part of your body, including your mind.

Physical interaction and a greater interest in sex have been some positive side effects to exercise. The more active you become the better lover you will be. Read my post, Say Yes to Sex, to learn all the many benefits that sex provides.

Exercise will provide significant benefits to your lifestyle and can change the way you entertain yourself. You may discover that you’re spending less time in front of the television and more time engaged in physical activity.

Indulge yourself by going outdoors, taking a walk, riding your bike, or going out dancing. No matter what your favorite activity, you will find that exercise truly changes your life and will empower the beauty in you.

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Part 1
Part 2
Part 3