8 Minutes to Muscles

8 Minutes to Muscles

If you are like most people, you are time deprived and don't want to spend hours in the gym, but want to look as if you do.  Improving your life and health does not need to take a lot of time if you have a plan and use effective and proven techniques.  In a time urgent world getting in a full fitness routine may not be in your regular schedule.  You can make a significant difference in your muscle size, strength, posture, appearance and self esteem with a minimal time investment. 

Commit to taking 8 Minutes a day 7 days a week to reshape your body.  Start by choosing the 5 body parts that need the most attention.  For example the Abs, Chest, Legs, Shoulders and Arms.  Monday Through Friday perform 8 minutes of strengthening exercises for the given body part.  Using the abdominals as an example, start out with the following 8 exercises on a Monday; basic crunch, reverse crunch, double crunch, bicycle maneuver, oblique crunch, long arm crunch and vertical leg crunch.  Perform each one for 45 seconds, resting for 15 seconds and then proceed to the next exercise.  At the end of 8 minutes you will have stimulated the waist which in time will help to decrease back pain, improve you posture, give you the appearance of a leaner look and bring in your belt a few notches.

On Tuesday through Friday, do the same for each muscle groups you would like to focus on.  Be sure to perform each exercise slowly and with perfect form.  As you get stronger, add more resistance to the strengthening exercises.  Set a consistent time of day to reserve your 8 minutes of exercise.  First thing in the morning may be best.  Getting up 8 minutes earlier is certainly worth the results it can produce.  Strength training will help to add lean metabolically active muscle which will help you to burn more calories while you sleep. 

On Saturday, take 8 minutes to perform 10 stretches for the major muscle groups.  This will help to enhance your range of motion, decrease risk of injury, relieve stress in the muscles and prevent future loss of flexibility.  Perform the stretches after you get out of the shower when you body is the warmest. Hold each stretch for 30 seconds and when appropriate repeat on the other limb.  Be sure to inhale and exhale deeply with each stretch. 

On Sunday opt for 8 minutes of meditation.  That can mean different things for different people.  For some it may be going for a solitary walk taking in the fresh air and beautiful scenery.  For others it may be sitting in your favorite chair taking deep breaths and focusing internally.  The purpose is to relax your mind, reduce your stress and release physical tension. If you are able to sneak in an additional 8 minutes throughout the week, strive to get your heart rate up by walking briskly to balance out your program.  The endorphin rush will give your mood a boost.  Your 8 minute cardio sessions do not have to be consecutive with your strength sessions.  You can do several 8 minute bouts a day. 

Keep in mind that 8 minutes can make a difference in your physical fitness and mental health, but when possible, treat yourself to a longer workout session.

9 Secrets of Weight Loss for Baby Boomers

What do you mean when you say you want to lose weight?

When people say they want to lose weight they usually mean (even if they don’t always know it at the time) the following:

I need more energy (for myself, my family)

I want to be healthier (lower blood pressure, lower cholesterol, etc,)

I want to feel better about myself

I want to live healthier and age gracefully

I want to be independent

I want to wear my favorite pair of jeans, again!

I want to play with my grandkids (and not get winded)

What usually happens is you “diet” so you can lose a few quick pounds.  You lose weight alright, but if you’re only dieting (especially if not a healthy diet) you actually lose lean muscle mass versus fat.  Who cares, you say?  You just want to lose a few pounds, what difference does it make.  The big difference is, you want to keep it off!  What you really want is to lose fat, not muscle and you want to manage your weight thereafter.

It’s really a matter of choices; lifestyle choices.  You can hire a personal trainer and a personal chef like many of the celebrities do BUT even they relapse so to speak without making the everyday little decisions that can make a big difference.

Here are small simple and sensible choices you can start to make towards a healthier lifestyle:

• Drink water – whenever you’re thirsty go for the water first.  When you sit down at a restaurant ask for water first.  If you feel hungry, drink water first.

• Get up 15 minutes earlier – use those fifteen minutes to stretch.  Get your body used to moving. 

• Take the stairs – seriously, not just when the elevator is broken, not when the escalator is too full, just take the stairs.  If you have to go many levels, take the stairs a couple of flights, then hitch a ride on the elevator the rest of the way.

• Do not use ANY store bought salad dressing.  Make your own.  All you need is olive oil, lemon, any kind of vinegar and your favorite spices.  If you want to substitute oil for lemon flavor fish oil (Omega 3 bonus) you can skip the olive oil and lemon.

• Dance….whenever, wherever and however long you can!  No one has to see you and you don’t even need music.  Just dance!

• Take your dog for a walk.  If you don’t have a dog, take your neighbor’s dog or go with your neighbor. 

• Try anything new---challenge your brain to learn something you always wanted to do.  Dig into those memory banks, what did you always wanted to do when you were little and never got to try.  Many local community centers offer affordable classes on an array of subjects both physical and mental.

• Get plenty of sleep – since you’re getting up fifteen minutes earlier, and moving throughout the day, you can go to bed 15 minutes earlier and get at least 7 – 8 hours of sleep. 

• The better you feel, the more you can do to enjoy your family and any free time you have in this generally hectic world! 

© 2009This article is compliments of MaryAnn Molloy of Healthy Body, Fit Mind  www.HealthyBodyFitMind.com

 

MaryAnn Molloy has been in the health and fitness business for over 20 years with a background in fitness, personal training, behavior modification and weight loss.  She is a contributor  to many local publications in Maine has a personal training studio in South Portland, Maine and is certified through the American College of Sports Medicine.  She may be contacted by email at info@healthybodyfitmind.com