More exercise … less excuses…

Edward is preaching … do weight exercise … 15 minutes a day … no weights? no prob, just use the lard attached to yr body (abv the waist). 11:25am
that was my little piece of advice on Facebook some time back….
I am all for exercising on a daily basis….

I am a fan of weight exercise.. i did it and put on the weight that i need and people say i look much better than the skinny frame i was years back…  imagine .. 55kg to 65kg… not good news for those trying to lower their weight .. the good news? it works the other way round to!!! It all boils down to hyper charging your metabolism and your diet… for me it’s the metabolism of protein and carbs that i need… for others might be the metabolism of fats (which can be converted to energy when the body needs it)
Did you know that weight exercises can actually hype up your body’s metabolism for 48 hours as opposed to aerobics exercise which ends approximately the time you stop? So i guess that was all the incentive i need to get my ass off the bed and exercise every other morning. ( although i admit that i have actually lapse in the last two months…. i blame in on indiscipline and poor year end sales result)

When we think about weight exercise … machines comes to mind … bar bells, dumb bells, clanging of metals come to mind… not to mention sweaty muscular behemoths grunting out every lap…. standing in front of the mirror flexing muscles ( although you can catch once in a while someone squeezing that pimple)… but do you know you can squeeze out a decent workout at the park or even at your home? Here comes – BODYWEIGHT exercise
I believe that exercises is not limited to the gym… you do not need state of the art machines to get you in shape in fact the best shapes can come from free weights ( bar bells, dumb bells or even a container filled with sand or water) and challenging body weight exercise, hence the lard growing quietly on your body can actually be put to good use.. Believe me.. the more you use the lard, the more you lose it. 🙂
Below is a challenging body exercise sample which I am currently on now … managed to finished 1 perfect round.. 2nd round was shaky… i would like to add in the chin ups though….
Start with a 2-3 min warmup of light jogging, jumping jacks, or  jump rope.
Then, move through these exercises in circuit fashion, one right after the other with only 10 seconds rest between each (repeat the circuit 3-5 times for a killer total body workout):
1.bodyweight squats – 12reps
2. plyo pushups (clapping) – 10 reps
3. walking lunges up to 6 steps and back 6 steps
4.floor mountain climbers for 30 seconds
5.lunge jumps – 6 reps to each side
6.lying leg thrusts (abs) on floor – 12 reps
7.squat jumps – 8 reps
8. side plank hold 30 seconds one side, then 30 sec opposite side
Rest 2 minutes after each circuit; repeat circuit 3-5x

Hey till next… keep exercising, keep fit….

p.s. any wieght exercise tips you wanna share? Just mail me, i’ll be glad to put it up on my blog….

edward@ues.com.my

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Vanity comes in many form …. not the best body yet… will do for now…:) comments?

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