This article is written for those of you out there who think that exercise is a four-letter word! You have either had a bad experience which made it painful, you think that it takes too much of your time, or you just plain don’t like it. It’s exciting to me that you are reading this article to learn more about just how critical exercise is as it relates to your health and longevity. Is there anyone reading this article today who doesn’t want to live longer and at a higher quality of life? I didn’t think so, but I was just making sure that I was writing this for the proper group of people!There is so much information out there about exercise that it can often be overwhelming. Some of it is good information, but somehow we have made it more complicated than it needs to be. I would like to begin by spending some time laying the groundwork for the importance of exercise. The benefits of exercise are detailed in the latest available research on the subject. More importantly, I want to break it down for you so that you can use this information immediately in your everyday life. What benefit is information that is left without being put to good use- it’s virtually useless isn’t it? I don’t want that to be the case for any of you reading this article.It has been proven that you can’t get the results that will change your life without having simple things that anyone can do to improve their level of health and wellness. One of the most important of these is the benefit of exercise. I have included a short list to name just a few of the benefits of exercise. You can decide for yourself whether it is worth adding into your daily routine:1. It increases lean body mass and lowers your body fat2. Ligaments and tendons are thicker, larger, and stronger3. Bone density and calcium absorption improves4. You need a lot less air to do the same amount of work- being out of breath after walking up a flight of stairs is evidence of low aerobic power and a poor state of fitness5. The heart becomes larger and stronger- it is provided with a greater number of blood vessels6. It increases the amount of blood pumped with each beat which reduces how hard the heart has to work both at rest and with exercise7. Blood vessels to the muscles increase in size, number and elasticity8. It eliminates the needless blood vessels to fat as it is lost which decreases blood pressure9. HDL cholesterol increases which prevents hardening of the arteries10. Red blood cells increase which improves the oxygen carrying capacity11. Exercise decreases the chance for a blood clot or thrombosis12. It improves the body’s ability to use the oxygen that it is provided13. It increases your overall blood volume14. It improves the nerve and hormonal balance in the body, especially to the heart which conserves oxygen for the heart itself15. It increases the mitochondria function which burns the fuel for the body more efficiently16. It decreases body weight which decreases the “load” on the body17. It enhances the function of the immune system and overall physiology18. It increases muscle mass which burns more fat for fuel more efficiently19. It slows the aging process in all of the organs and muscles of the body20. You look better and younger and you feel better in a short timeLike I mentioned earlier, we’ve turned exercise into a four-letter word haven’t we? We have all come up with the reasons that we can’t exercise even though we know that we will not be as healthy without it. Unfortunately, we tend to create all the reasons that we cannot do something instead of just getting started. What do you call all the reasons that you can’t do something even though you really can? Excuses! Isn’t it true that we would all tend to avoid exercise if we could? It is human nature not to work any harder than we think we have to, but I am telling you that from this point on, you have to exercise or you will not live as long or with the quality of life that you deserve. What you have done up to this point is not as important as what you will start doing from now on! Where do you want to be 10-20 years from now? The choice is yours to make.Here is a list of all the excuses that someone could use as to why they can’t exercise. They would include things like:1. I can’t afford to belong to a gym or health club2. I can’t find the time3. I don’t have enough energy to exercise4. I don’t have any equipment5. I don’t know how to exercise properly6. I have a pain or a problem with some part of my body7. And many, many othersIf you have heard me speak in the past, you know how much I like to use recent research to back up everything that I say. There was a study done of 25,000 men which is no small group. The only common denominator in these 25,000 men was exercising regularly. The conclusions that they were able to draw from this research project were that even if you were eating poorly and were overweight but were exercising and were physically fit, you had the same risk of dying as someone who was thin and eats well, but does not exercise and is out of shape. So when people are in shape and are more physically fit, you can be overweight but still have the ability to be healthy. Again, even the people who were overweight have the same lifespan as long as you were in shape and fit from working out. So it is not all just about eating correctly. It is more about your overall lifestyle. Now if this was not recent research from a viable source I wouldn’t believe it myself, but they proved that if you eat well, but your body is out of shape, you are actually twice as likely to die of heart disease or cancer than someone who eats poorly but is physically fit!You must realize that things like taking care of your nerve system, your exercise program, stress management techniques are actually of greater importance than your diet and nutrition. Now don’t misunderstand. You know how strongly I feel that nutrition is a critical part of life and health, but you have got to keep it in perspective. You could be eating correctly and taking the best of nutritional supplements, but if you are leaving out exercise, and not taking care of your nerve system, it is not enough to fight off disease and degeneration. Always remember, nerves control everything.A clinical researcher in the field of exercise physiology by the name of Ken Goodrick of Baylor University in Texas conducted a study on diabetes. The study showed that diabetes is up 39% in this country in the past 9 years. To put that in perspective, any disease process that is up 2% in a 10 year period is to be considered a national state of emergency. It should be the top priority in that country to do whatever it takes to stop and reverse this trend. Here is what they found- they noticed that this same diabetes that is up 39% in the U.S. would be virtually wiped out with just two changes:1. Lose 30 pounds over a 5 year period by modifying their diet and2. Getting on a consistent exercise program to include walking and lifting some weights or using resistance weight machines.They found that diabetes could be almost eliminated if people would simply do these two things consistently. The sad thing is that these are things that we should be doing anyway! Can you imagine getting rid of all the insulin and diabetic drugs, eliminating all the problems from the side effects of medication and the complications that go along with people having to manage their blood sugar? It might even put some of the drug companies out of business which has been proven to make a country healthier by the way. The United States is 5% of the world’s population and yet we take 55% of the world’s prescription medication! If this approach to health is working, then why do we rank 37th in world health? We have bought into the deception that taking drugs as a way of life is acceptable and this is just not true. They have no ability to prevent disease. You cannot medicate your way to a better state of health.Let’s break these principles of exercise down and keep it simple. First of all, will you ever reach a point in your life that you do not need to exercise? In other words, can you get into a certain shape or level of fitness and then simply not exercise for the rest of your life? Of course not! What happens almost immediately when you stop exercising for any reason? That’s right- you lose what you had just worked so hard to accomplish and sadly enough, it doesn’t take long. It has been estimated that within 30 days, you will lose 25% of your level of fitness and within 90 days you will lose 50% of the shape you were in! It is similar to your diet isn’t it? How quickly do you start to regain the weight that you may have lost on a diet program when you go back to eating in your old pattern? Almost immediately don’t you? You just have to accept the fact that in order to be healthy and fit you have to commit to exercising on some level for the rest of your life.What else does that remind you of? Can you ever stop taking care of your spine and nerve system without and not lose the changes that you had been working so hard to achieve? How quickly do you suppose your spine and nerve system start to deteriorate when you stop paying proper attention to them? It is almost immediate! You can’t stay healthy with any level of exercise or diet if your nerve system is not functioning properly and your spine is deteriorating due to misalignment or thinning discs. The nerves in your body also control the effects and benefits of your exercise program. If the nerve system is not maintained throughout your lifetime, you will allow disease to develop unnecessarily and your muscles and organs to break down prematurely. You will die well ahead of schedule and that is simply wrong! You have to build your life around the importance of a healthy nerve system as well as through exercising and eating correctly if you want to live out your full God-given potential.As we get into the specifics of exercise, you will be glad to know that there are really only two kinds of exercise that you need to include in your daily routine. They are aerobic exercise which simply means “with oxygen” and resistance exercise which tends to be anaerobic or without oxygen.The first is aerobic exercise. This would be anything that uses oxygen and forces your heart rate up to a safe level so that it can get stronger and more efficient. You have often heard of this referred to as “cardio” exercises. Give me some examples of different kinds of aerobic exercise activities:1. Walking2. Running or jogging3. Riding a bicycle4. Swimming5. Rollerblading6. Playing any sports that keep the heart rate up consistentlyI think you probably get the idea. These activities have to sustain your heart rate in a target zone based on your age and keep it there for at least 30 minutes per day, 3 times per week. If you can work it in, doing something daily is obviously the ideal, but the minimum frequency to gain the health and fitness benefits is 3 times per week.How many of you who are reading this article today know that if you simply made up your mind on how important this was to their health and to your future, you could find 30 minutes 3 times per week to do something to get moving? We all could, couldn’t we? Don’t make it any harder than it needs to be- just do something consistently to get your body moving. One thing that has helped a lot of my patients stick with an exercise program of this type is to change it up occasionally. You can alternate between walking and riding a bicycle, or switch off between swimming and jogging. Anything that you can do to keep it interesting and not get bored is critical! How do you think the gyms make their money? They continue to sign up hundreds of people a month for a monthly fee that is automatically taken out of your checking account knowing that after 2 weeks, only 10% of those people will ever come in again. That is why they have thousands of members but the gym is rarely ever crowded. Otherwise, they would have to stop selling memberships because there would be too many people for their space to handle.Consistency is the key to results. Start slowly and work your way up to the ideal level at a pace that you can handle. As difficult as this may seem when you first begin, you will be amazed at how quickly your body will respond and begin to change in support of the effort you put in. There is a saying in physiology that states “you have to give energy to get energy back”. It seems like it is the opposite doesn’t it? I would have thought that I have to get some energy to have enough juice to exercise in the first place, but it is just the opposite. The more energy you expend, the more the body gives it back to you the next time you step up to exercise. The good news is that it does not take long after you begin an exercise program to start noticing improvement. The key to long- term benefits is simply staying with your program over a long enough period of time for them to show up.The second kind of exercise that you must include in your program to gain the maximum health and fitness benefits is resistance training. This would include some kind of weight lifting even if you do not belong to a gym. It could be as simple as lifting cans of soup or cartons of milk but the body requires resistance to grow stronger and burn fuel more efficiently. Building muscle is one of the most important keys in burning stored fat for those of you who are interested in losing weight. Lifting weights of some kind at least 2 days per week is critical to strengthen muscles, build bone, and support your immune system function. The give energy to get energy principle applies with resistance training as well.Listen to the results of this study. Another individual by the name of Steve Blair from the Cooper Institute did a research project that showed if you have a healthy diet and even don’t smoke, but you are unfit, you are still at a high risk of disease and early death. He also proved that nothing was more important than weight training or resistance exercise. They took a group of elderly patients in their 70′s and 80′s and even 90′s from a nursing home and put them on a program of lifting weights. Every one of the people in this study reversed the effects of osteoporosis. They were able to moderate and control their diabetes, and many other things that were otherwise thought to be irreversible. Adding exercise was found to be much more important that just eating correctly in reversing the damaging effects of aging. So you can see that small changes in your lifestyle such as exercise are what make the most impact on your future. Age is not an acceptable excuse!All of life is about being the best you can be with what you have been given. The only way that we have found to do so is to have a healthy nerve system, eat correctly, be at your ideal weight, and exercise consistently to increase your level of fitness. You can’t replace the need for taking care of your nerve system with exercise, but without being in shape and working on your level of fitness you are 50 times more likely to develop disease and die before your time. This is not what we would ever want for anyone and I am sure it is not what you want either.I would like to finish this article with this. Please take your life and health seriously. This is the only chance you have to live it. I saw a poster that I thought was very insightful. It said “if you wear out your body, where are you going to live?” I have also heard it said in a way that I have never been able to improve on. “This life is not a dress rehearsal for your next one”. You have to take advantage of everything that is being made available to you in this office to be the best you can be. Commit to “the big three” for life- getting your spine and nerve system functioning optimally, eating correctly, and exercising. If you do, I can almost guarantee that you will have the best chance to prevent and avoid disease, protect the future of you and your family, and live out your God-given lifespan. Thomas Edison said “The doctor of the future will give no medicine but will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease”. I hope you would agree that the approach to your health that I am advocating follows this line of thinking, and the future is now.Thank you for taking the time to read this article. Many others will follow on topics that include diet, nutrition, detoxification, exercise, fitness, weight loss, and many more. I am thrilled that you take the time to read about these subjects to improve your life.
You will be able to build the body you’ve always dreamed of if you start doing these top fat burning exercises for men. A lot of men spend a lot of time and money going to the gym for hours and hours at a time and still see very little in the way of results. You could work out all day and night for hours at a time and still never see any noticeable change if you are doing the wrong types of fat burning exercises for men.There are a lot of fat burning exercises for men available to choose from. But some exercises will burn a lot more fat, much faster than the others. This article will focus on the top 5 fat burning exercises for men specifically created to help men burn more fat and build stronger muscle fast.These exercises will also help to boost your body’s metabolism, helping you to lose excess body fat that can be difficult to get rid of through normal diet and exercise. So what are those top five muscle building, fat burning exercises for men?Before we get to the specifics it is important to understand that your workout program will fail you every time if you are not doing the proper exercises designed to get results. Don’t waste your time or your money on exercise routines or diets that won’t work, start adding these effective exercises to your routine today and start seeing results.The most important thing you could ever learn that would help you to become healthy and physically fit is to change your routine on a regular basis in order to avoid getting stuck in a plateau.Now we can discuss the top five fat burning exercises for men. But there is one thing that you should remember before you get started on your new fat burning exercises for men routine. The exercises that are outlined here are more about the movements that must be done rather than a set list of exercises. For example, you can do a lot of different exercises using the movements that we will outline which will allow you to create a unique workout with a variety of different exercises which will help you avoid those fitness plateaus.Change and variety is the most essential element of this workout regimen that will help you to achieve true success.So finally, here is the list of the top five fat burning exercises for men:SQUAT MOVEMENTSThe first movement that we will discuss in this top five fat burning exercises for men can involve the use of either a dumbbell or a barbell, which can be incorporated into the squat, or the use of a dead lift, kettle bell or dumbbell swing or any other type of similar movement that will yield the same result.Kettle bells have really become a very popular tool to use during fat-burning exercise because it encourages all-over body movement in the knees, hips and body center. Your entire body is being moved throughout this exercise.Doing a squat movement will help you to really burn a lot of calories because it involves a lot of physical, mechanical work to be done by your body. That is why this is the first movement on our list of the top five fat burning exercises for men. You should always begin your workout routine with a squat for successful fat burning exercises for men.It is important to note that movements that are considered to be the “squat type” also include split-squats and lunges, however these can also be used under the single-leg movement information posted below. In some cases the distinction between movement types can blur a little, as many are used for multiple purposes. Now it’s time to talk about the next fat burning exercise for men on our list.PUSHING MOVEMENTSNext on our list of the top five fat burning exercises for men is a movement that includes any type of pushing, such as a dumbbell press, bench press, standing shoulder press or even a push-up. Large muscle groups will be used to do these particular movements, burning a lot of fat and calories.Burst exercises, which embrace the principle of “non-compete” exercises, that use a pushing exercise help our leg muscles to recover from the first squatting movement, which can also increase overall grip strength as well.PULLING MOVEMENTSNext on our list of the top five fat burning exercises for me is a movement that includes any type of pulling, such as seated rows, dumbbell rows, pull-ups, rowing or anything that is a true “pulling” motion that would give a lot of muscle work to your arms, lats, upper back and lower back, all while keeping your body in a static, upright position throughout the entire exercise.This movement is very powerful and can build muscles and burn fat even more than the other two. Another pulling movement to consider using here is a dead lift as it does involve the pulling muscles. Once again it is easy to see how some exercises could fit well in multiple movement types.By this stage you should have done between 80-90% of your overall workout. Because the first three movements are so intense, you could do just the first 3 movements and still get a great all-over workout. However, if your goal is to build a better body, burn fat and increase your metabolism, then the next 2 movements will be required in order to achieve the best results from the top five fat burning exercises for men.SINGLE LEG MOVEMENTSYou could accomplish this type of movement doing a single leg squat, a reverse lunge, a split squat or a dumbbell lunge, as long as it only works just one leg. This type of movement will use a lot of different muscle groups because it focuses on the lower body.It can be tough to do this movement immediately following the pulling movement, as your grip strength will be greatly weakened or fatigued from the chin-ups, rows or other pulling exercises. If this is the cases, try doing single leg exercises that utilize bodyweight only, such as 1-leg lying hip extensions or 1-leg squats.You could also do a ball leg curl with single-leg stability or even an exercise where you hold a barbell across your back with single-leg stability. If dumbbells are your preferred exercise, you could do a DB step-up or a Bulgarian split squat, as less weight is required for these movements, and you won’t have to use a lot of grip.TOTAL BODY ABDOMINAL MOVEMENTSThe last movement in our top five fat burning exercises for men could include a number of different exercises that focus on abdominal work, such as a stability ball rollout, a mountain climber, a hanging knee raise or even straight-up ab workout with gadgets such as the Ab Wheel. Other exercises that could be done in this movement group include cable crunches or cable chops, if you happen to be at the gym.As you can see the top five fat burning exercises for men are really pretty basic. However, you will see that it isn’t just all about doing crunches until you’re sore. You need to workout all the muscle groups including your torso, legs and arms. Finishing your movements with a total body abdominal exercises will help to complete a thorough regimen of fat burning exercises for me.You can choose to use a number of different exercises that focus on these specific movements to help you to build the body you want using the top five fat burning exercises for men.Just by adding these exercises and movements into your daily routine, you can help to increase the probability that you build the body you want through metabolism boosting, fat burning and muscle building workouts.You can build a better body in no time just by committing to these top five fat burning exercises for men!