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If you are out of shape and want to do something about it, but you aren't comfortable going to a gym, have I got good news for you.
You can get back into shape, firm up flabby muscles and lose weight without going to a gym and without bouncing around to some silly DVD workout video.
What's the answer? Bodyweight exercises and simple walking.
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If that sounds too easy, don't stop reading just yet. God made your body to work and all you have to do is to do some of the natural things that are part of what God intended and you will start on the path to fitness and better health. Don't know where to start? Try this simple program to get you started. It only takes 12-14 minutes per day. I walk briskly up a hill near my house at least 5 times in a row. The hill is not too steep and is about 150 yards long. I walk up and I walk back down. Up and down = 1 rep, so in 5 reps you will walk about 1500 yards or a little less than a mile. If you can't do 5 reps, do what you can and then build up to 5. You should be able to walk the hill in around 12-14 minutes depending on how fit you are. After you have started losing weight, you should start jogging up the hill and then eventually sprinting up the hill. You will lose weight faster by sprinting up the hill because that activity causes HGH (human growth hormone) to be released in your body. This is the same hormone that was in your body when you were younger and thinner. |
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Walk the hill every other day and be sure to take off one day per week from exercise completely.
Do some type of weight bearing exercise on the days you don't walk the hill. A good example is pushups and knee bends. Only do 4 or 5 of each at first or do whatever you can. If you have not exercised in a while, it will be difficult, but the reward is worth it. Don't go down as far at first, so you can start building muscle without hurting yourself.
If you still don't understand, only go down 4-6 inches when you are doing knee bends then go back up. Very soon, you'll notice you are getting stronger. Wait a week or so and start focusing on going a little farther down each week.
Only do the pushups and knee bends twice a week.
After a couple of weeks you will start feeling better and your body will start to change. The changes will not be dramatic at first. But within a month or so, everything will start getting firm.
In review, it doesn't matter what exercises you do, just start doing anything. But start slowly and build. And be patient. You did not get out of shape overnight and you won't get back into shape overnight either.
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