Effective training requires a balance. Weight train three times a week – Monday, Wednesday and Friday – then allow yourself Sunday off for good behaviour. You should be doing a good aerobic cardlo workout on the other three days.
Take your pick from running, cycling, swimming and skipping – or any exercise that raises and maintains your heart rate. This strengthens your heart and lungs and lowers your resting heart rate, which means that over time the same effort that produced a ten-minute mile will produce a nine-minute mile.
Cardio workouts burn fat, increase blood flow to the brain – increasing alertness – and reduce stress. And remember: a healthy heart equals a healthy life.
When you weight train, alternate working the major muscles of the upper and lower body using the daily fitness assessments as a guide (below). Perform two exercises for each major muscle group.
Select one exercise for each muscle group and start with a set of 12 reps. Then increase the weight and do 10 reps, add more weight and do 8 reps, and add more weight for 6 reps. Then reduce the weight, do 12 reps, and immediately do a final set of 12 reps.For each muscle group, rest for one minute between the first four sets. Then complete the final two sets with no rest in between. Wait two minutes before moving on to your next muscle group.
DAILY FITNESS ASSESSMENT
To help you keep a record, download your own progress sheet. These guides for your upper and lower-body workouts can help you choose which exercises to perform on any given day. Pick one from each category and away you go.
Body-for-LIFE Challenge: are you up to it?
Here’s the deal: Body-for-LIFI is a total health and fitness solution that anyone can follow to achieve their best ever body – and mind through a combination of exercise, nutrition and supplementation.
And the Challenge? To do it in 12 weeks. It doesn’t matter what level of fitness you’re starting from – it’s open to anyone. And by entering you have a chance to win a range of prizes including £5,000 for both male and female winners, while the prizes for the overall UK winner include a Porsche Boxster plus automatic entry into the international competition – and the chance to win $100,000.
Getting started couldn’t be easier. Bill Phillips, founder of the Challenge, has written a book to inform, motivate and inspire participants. Combining the information in the Body-for-LIFI Journal and Bill’s book, there’s no reason why you can’t start today. Visit www.bfl-uk.com for even more information, tips and advice, or to chat to others about their Body-for-LIFI experiences.
It’s not all about prizes, though. Everyone who finishes the Challenge is a winner, enjoying better health, more energy, new¬found control and renewed confidence in every aspect of their life. The 12-week EAS Body-for-LIFE Challenge is just the beginning of a rewarding lifelong journey – start strong… finish strong… keep going strong… for life.