EXERCISE PLANS & RECOMMENDATIONS TO STAY FIT AND HEALTHY

This is where you can find the tools you need to lose weight, increase muscle, increase energy, balance your hormones, and even prevent sickness and disease!

The best parts about our recommended exercise plans are that they don’t require a lot of time.  You can get all the exercise you need in 1 hour per week! That is 3 days of 20-minute workouts to get the best results of any exercise program.  This program can be done in the comfort of your own home.

Strength/Resistance Training

The primary benefit of resistance training is the amazing response that results in the body.  Hormonally, the body secretes Human Growth Hormone (HGH helps the body repair and grow stronger), Hormone-sensitive lipase (HSL helps burn fat), and helps normalize Leptin levels.  Human Growth Hormone actually signals fat burning enzymes (HSL) and aids in muscle mass development. HGH levels are raised most during sleep, in direct proportion to exercise intensity during your workout. Leptin is the hormone in our bodies that tells our brain when we’re “full”.  If our Leptin levels are out of balance, your body can hold onto excess fat and we will continually overeat.

Strength training will also improve your glucose tolerance and increase insulin receptor sensitivity.  As you gain muscle, your body becomes much more efficient at utilizing sugar from your blood and decreases your risk of diabetes.  This type of exercise combined with “The Healing Diet” will help your body become a fat burner, rather than a sugar burner; all while increasing your lean muscle mass, metabolism, oxygen capacity, and bone density.

Cardio/Aerobic Training

There are numerous benefits associated with cardiovascular training, but there are also drawbacks as well. Cardiovascular training will lower your blood pressure, lower your resting heart rate, increase circulation in your body, and aid in detoxification by stimulating the lymphatic system.

But long distance cardiovascular training decreases HGH/testosterone levels, increases risk of overuse injuries, and raises cortisol levels. Increased levels of cortisol stimulate the appetite, will increase fat storing, depress the immune system, and slow down or inhibit exercise recovery.

So what is the solution? Burst-train to get the benefits of cardiovascular exercise without the drawbacks.

Here are some examples of Burst Training Workouts

Burst training requires exercising at about 90% of your maximum effort for 30 -60 seconds at a time, followed by a 60-90 second rest.  This causes your body to burn fat for the next 36 hours so that your body can replace the glycogen stores that were depleted during the exercise.

You only need to do 4-8 sets of 30-60 second bursts 3 times a week to see noticeable results.  Start with 3 or 4 sets/three times per week.  As you get more accustomed to it, increase the number of sets by 1 until you reach 6-8 sets.

Examples

Cardiovascular workouts: Stationary bicycle, treadmill, boxing, or elliptical

 • Warm up for 3-5 minutes
 • Then begin 30-60 sec bouts of exercise followed by 60-90 sec of rest
 • Repeat 3-4 times in the beginning, eventually working your way up to 6-8 repetitions
 • Combine these with resistance workouts below for maximum results!

Resistance workouts: Shoulder press, chest press, squats, arm curls/extensions, leg curls/extensions, push-ups, pull-ups, rows, sit-ups, etc.

•Pick 3 exercises that hit different muscle groups (ex: pull-ups, push-ups, squats)
•Do each exercise for 20 secs as hard as you can (1 min total), then rest for 60-90 secs
•Repeat 2 more times for a total of 3 sets (Less than 10 mins total)
•Pick 3 more exercises that hit different muscle groups (ex: bicep curls, triceps extensions, shoulder press)
•Do each exercise for 20 seconds as hard as you can (1 min total), then rest for 60-90 seconds
• Repeat 2 more times for a total of 3 sets (Less than 10 minutes total)
Combine with non-resistance exercises for maximal results!

You’re Done! You can do an entire resistance workout in fewer than 20 minutes, perhaps even less than that. Change the exercises that you do to keep it fresh for unbelievable results. Mix/match resistance with non-resistance exercises throughout the week ideally 4-5x/week, but 3x/week will produce results! Don’t forget to give your body adequate time to rest.