| p>If you're like most people, when you make the | | | | strength training is proper form. The perfect |
| decision to get fit, you want results and you want | | | | technique is to raise the weight quickly, then |
| them right now, right? Yeah, me too... The truth | | | | control the weight as it slowly descends, taking |
| is, whether you're a fitness expert or a couch | | | | twice the time to lower the weight as it took to |
| sloth, when you finally resolve to take aim at | | | | lift it... two seconds up, four seconds down. If you |
| your bulging waistline, it's natural to want | | | | are in doubt about your form, consider hiring a |
| immediate evidence that what you are doing is | | | | certified personal trainer. You'll get a great |
| working. The upside to this whole need-for-speed | | | | workout and come away with knowledge that will |
| mentality is that innovations in the fitness industry | | | | last a lifetime. |
| have made it possible for virtually anyone to | | | | 3. SLOW DOWN YOUR EATING: Try this fun little |
| transform their physique in just a few short | | | | game. The next time you share a meal with |
| months. | | | | friends, pick the slowest eater in the group. Try |
| Be forewarned, however, that there is a | | | | taking only one bite of food for every two bites |
| downside to the fast-and-furious approach. In | | | | they take. This is sure to slow down your eating |
| your quest to say hello to your abs for the first | | | | and heighten your awareness of how often you |
| time, you can easily fall victim to what I call the | | | | continue to eat, even after you are full. By giving |
| Harder-Heavier-Is-Better Syndrome. This mistaken | | | | your brain time to catch up with your stomach, |
| mindset often leads to the belief that the longer | | | | you're less likely to overindulge and you'll become |
| you run, the harder you lift, the more agony, pain, | | | | better at distinguishing the difference between |
| and discomfort you inflict, the faster your body | | | | appetite (cravings) and true hunger. |
| will change. The truth is, when it comes to swift | | | | 4. SLOW DOWN YOUR CARDIO: By far, the best |
| results, speed is not always King. So, kick back | | | | investment of your cardio dollar is to bank most |
| and veg for awhile and take a look at five ways | | | | of it in interval work - that is, aerobic activity that |
| slowing down can actually shift your results into | | | | raises the heart rate, then lowers it, then raises it |
| high gear. | | | | up again, then quiets it back down. This method is |
| 1. SLOW DOWN YOUR APPROACH: "Staring | | | | a much better choice than the old |
| Monday, I'll get up early, take a little run, pack my | | | | go-go-go-til-ya-can't-go-no-more method. Two |
| food for the day, start taking my vitamins, drink | | | | advantages to doing interval cardio over |
| more water, hit the gym after work, go home, | | | | straight-line cardio are: 1) It creates an after-burn |
| cook dinner, help with homework, get to bed | | | | of calories once you finish your workout; 2) It's |
| early, and then do it all over again tomorrow." If | | | | much better at strengthening the most important |
| this sounds familiar, keep reading. In the first few | | | | muscle in your body, your heart |
| weeks of a new fitness program, making more | | | | 5. SLOW DOWN YOUR MIND: The inevitable result |
| than two significant changes per week is a | | | | of living on overload (which most of us do) is that |
| sure-fire formula for disaster. Start instead with | | | | ultimately, we end up moving at one of two |
| one or two changes at a time. The first week, | | | | speeds: All or Nothing. Unfortunately, our minds |
| try getting your eating plan down and up your | | | | usually get stuck on the "all" setting, leaving us |
| water intake. The second week, add two or | | | | exhausted, edgy and wired. Stress has an ugly |
| three days of interval cardio. The third week, | | | | way of locking fat on the body, so consider |
| include two days of strength training, add more | | | | taking a Tai Chi class, having a pedicure, lying on a |
| drinking water, cleaner food, more sleep. | | | | blanket and watching the clouds go by, eating |
| 2. SLOW DOWN YOUR LIFTING: (or, to be more | | | | lunch in the park, or just take a few moments to |
| accurate, slow down your lowering) Lifting weights | | | | sit and relax quietly. Spending 10 minutes of "you" |
| is unsurpassed in reshaping the body and shedding | | | | time is likely to improve more than just your |
| fat. However, simply lifting and lowering weight | | | | waistline! |
| doesn't guarantee success. The key to effective | | | | |