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Monday, November 26, 2007

Xmas = No time for exercise

I really hope your weekend was a great one and
you survived 'BLACK FRIDAY'.

I decided to skip out on 'black friday' thinking
that Saturday would be a little saner for me. Boy,
was I wrong.

It was NUTS!

But if you were one of those people who woke up
bright and early (i guess dark and early) and got
most, if not all of your Xmas shopping done, then
I applaude you.

If you are interested in seeing a few pictures of
my Thanksgiving adventure in Berkley Springs, WV
you can see them below on a previous post.

As we all probably saw this past weekend, this is
the time of the year when things get really crazy
and time is extremely valuable.

So what happens is exercising takes the back seat,
until we realized what we've done to ourselves and
get back after it around the first week of January.

Here's a way to avoid that whole mishap and all you
need is 4 minutes a day.

I'll spare you the research and just tell you that
when you do exercises in circuit manner using the
Tabata protocol (Tabata is the guy who researched and
came out with the findings), you can increase your

I've explained EPOC before and all you have to know
right now is that it's pretty much how high your
metabolism is after your workout. The more intense
the workout, the higher the EPOC and that's a good
thing for fat loss.

So what you're going to do is this. I'm going to give
you a list of exercises in a second. You can pick
8 of them, 4 of them, 2 of them if you want and use
them like this...

You're going to do an exercise for 20 seconds and then
rest for 10 seconds. Then you're going to do a
different exercise for 20 seconds and rest for 10...
rinse and repeat until you've done 8 circuits which
equals to 4 minutes.

If you only have time for a 4 minute workout, then
just do 4 minutes, but if you can then do the circuit
2-3 times. At max you'll only be doing 12 minutes of

Make sense?

Here's a list of exercises (all bodyweight):

pushup variations, squat variations, lunge variations,
jumping jacks, burpees, plank, mountain climbers,
step ups, running, squat jumps, split squat jumps,
bear crawls, run on the spot, side plank, supermans.
Alright, those are a start to get you going.

There's literally dozens of different pushups variations
so don't just do a regular pushup all the time.

These exercises should be fairly easy to find
explanations for if you don't recognize them. If you
want, just email me any questions and I'll do my best
to answer them for you.

So now that you have a new strategy to keep you from
getting out of shape this holiday season you don't
have to stress so much about your weight.

Have a great day and remember that 4 minutes can
make a big difference.

Dan Grant

PS - If you are in the 'Choose To Move' Contest then you have
to email me this week to update me on your progress. Talk to you
very soon.

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