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Whether it’s to live into your nineties, to have more fun with your kids, or to just feel better, everyone needs a reason to get fit. Here are ten perfectly good reasons to get started today.

1.    You’ll smile more.  Serotonin, the “happiness chemical,” naturally floods your body when you work out.  Not only will you feel stress melt away during exercise, your mood and mental clarity will continue to improve long after you’ve moved on to something else.

2.    You’ll be able to reach that itchy spot in the middle of your back. Flexibility is a big part of fitness, and you can see it improve rather quickly. You will be amazed what you can reach within one week of adding a new stretch to your workout.

3.    You can wear whatever you want. Toning up and eating right can eradicate the bloated feeling that seems to make your clothes fit funny. Even if you don’t have to go out and buy a new wardrobe (which you probably will), you’ll spend less time tugging and pulling at your clothes once you start to shed pounds.

4.    You can shake hands with anyone. A strong immune system can’t be bought or sold, but it can be gained through conditioning. Taking in the right nutrition and practicing daily exercise can make our bodies the disease fighting machines they were built to be. Even in the middle of flu season, you’ll have no reason to fear a handshake.
 
5.    No matter what is getting away, you’ll catch it. Ever chased after a small child or runaway dog? If you were left panting, you’ll be happy to know that even a small amount of regular cardio can keep you in better shape than most things on the run. More endurance, improved lung capacity, and increased strength are just a few perks.

6.    You can effortlessly make friends.  While being fit does not guarantee us social graces, studies suggest people who exercise tend to have more friends. This may be because people you meet at the gym (or jogging through the park, or in a dance class) have similar goals and therefore have something to talk about. Even if you’re not in the same place fitness-wise, everyone had to start somewhere and most people can relate to your journey.

7.    You’ll get places faster. The endorphins your body gets from exercise can bring you extra energy throughout the day. This means you’ll have no trouble picking up the pace, or getting where you need to be in record time.

8.    Everything will feel more comfortable. Extra weight can make everything hurt: knees, backs, shoulders, and feet are among the infamous places. Watch this pain dissolve over the weeks as you work through your fitness plan. Not only will you feel great about losing weight, your body will thank you for taking a load off.

9.    You’ll walk tall. Exercise and good nutrition lowers your chances for osteoporosis while improving your posture. If you’ve caught yourself slouching, many core exercises can help you correct this and keep you in good shape.

10.    You can feel less guilty. Knowing how to eat better by making good choices – not by depriving yourself – is a big part of fitness. You can enjoy lean hamburgers, smoothies, and desserts if you learn to make them right. Best of all, you can ditch the guilt associated with eating, and learn to love good, nutritious food.

 Photo courtesy of istockphoto / thinkstock

A new study finds that as men age they are likely to experience hormone related conditions similar to females going through menopause. The hormone imbalance is linked to unwanted weight gain, diabetes, heart disease and other chronic diseases. In the study, hormone-deficient men that were given testosterone experienced long-term sustainable weight loss.

Testosterone is a hormone that is found in the body that primarily differentiates male physical characteristics compared to females.  This naturally occurring hormone is used in the production and growth of lean muscle and is utilized in the burning of fat.

The study that was announced at the European Congress on Obesity demonstrated that taking testosterone supplements caused significant weight loss. Men lost an average of 16 kg over five years with the balancing of testosterone levels.

These findings are not intended to be a quick fix according to health professionals.  Professor Richard Sharpe from the University of Edinburgh Centre for Reproductive Health said: “It is far more sensible and safer for men to reduce their food intake, reduce their obesity, which will then elevate their own testosterone.”

Testosterone Causes Weight Loss

Testosterone imbalance will impact numerous bodily systems creating unwanted health conditions to develop over time.  One of the primary indicators of diabetes, mortality risk and overall longevity is one’s waist circumference and blood pressure.  Raising testosterone levels have been found to reduce the risk of complications and naturally reduce size and blood pressure. 

Dr Farid Saad, lead author of the study said: "When we analysed the data we found that every year, for five years, they had lost weight. It may be that the increased testosterone restored their energy levels and led to a behavioural change of being more physically active."

Many health experts have linked low testosterone to numerous symptoms that include poor sleep habits, poor concentration, depression and anxiety.  These symptoms indicate a greater concern that includes poor or inadequate healing and lack of physical activity.  The relationship between obesity and testosterone appears to be a vicious cycle.

Stimulating Testosterone Production

One of the most powerful ways to raise natural testosterone levels is exercise.  As we age we commonly become less physically active and exercise less.  This is the primary link to the development of hormonal imbalances over time.  Testosterone and other hormones such as insulin and thyroid will contribute to the development of obesity, diabetes and other chronic health conditions. 

Exercise is not commonly described as fun especially if a person is currently overweight or experiencing health conditions.  Prevention and accepting overall responsibility for your health is the primary way of not developing most health conditions, decreased testosterone and obesity.  Regardless of your age, we will describe the best forms of exercise for testosterone production that is fun, sustainable and result oriented.

All Exercise Not Created Equal

There are two forms of exercise called aerobic and anaerobic.  Simply those two terms mean “with oxygen” and “without oxygen”. The type of exercise that utilizes large amounts of oxygen includes walking, jogging, running, biking and any form of exercise that is 15 minutes or more in duration.  “Without oxygen” exercises are higher intensity and shorter duration exercise that will create a different health response in the body.

“With oxygen” exercises have been found to be good for your heart and circulation but overall bad for your body.  Low intensity, long duration exercises such as jogging will lower resting heart rate, blood pressure but will also cause an increase in stress hormones.  Stress hormones such as cortisol will stimulate appetite, increase fat storing, slow recovery from exercise and is catabolic (breaks down muscle). 

This form of exercise also plummets testosterone and human growth hormone that is necessary for building lean muscle and improves fat burning. “With oxygen” exercises have also been found to decrease one’s immune function post exercise. 

“Without oxygen” exercises that are higher in intensity and shorter in duration have a very different effect on the body’s physiology and hormone response.  When this form of exercise is applied properly it is not only good for your heart and circulation but also your body. 

High Intensity, Short Duration Exercise

Human growth hormone and testosterone is released in the body in direct proportion to the intensity of the exercise.  Human growth hormone is a hormone that builds lean muscle and burns fat.  If you desire to lose weight in and around the muscles and organs – high intensity exercise is the best form.

One of the best characteristics of high intensity, short duration exercise is that it builds muscle.  Muscle has an increase in metabolic activity compared to fat and will fend off weight gain.  It’s the amount of muscle – not age, gender or genetics that is the greatest determining factor for metabolism, future muscle development and fat loss. 

Upper Body Exercises

Pushups -- The beginner can do pushups on your knees or even against a wall to help build strength.

Dips – Move to the edge of your chair and grasp onto the seat.  Move your feet away from the chair.  Beginners will have their feet closer to the chair and advanced will have straight legs with their feet far away from the chair.  Bend your elbows and lower yourself towards the floor and then raise yourself until your arms are straight. 

Helicopters – Bring your arms straight out from your sides with your palms down and arms parallel to the ground.  The movement is making circles in the air in the clockwise direction first and then counterclockwise.  The goal is to keep the circles small.

Straight Arms – Bring your arms straight out in front of you with your palms down.  The movement is similar to making up and down alternating scissor actions.

Lower Body Exercises

Squats – Start with your feet shoulder width apart.  Bend knees, push butt out and keep your shoulders back.  The key is to keep your knees over your feet and bend down to approximately 90 degrees and then come up.

Jumps – Start by standing and bend your knees to prepare for a jump.  Jump off the floor.

Running – Run in place.

Circle Run – Place a towel on the floor.  Run around the towel in clockwise and counterclockwise directions.  The key is to always face one direction and just move your feet.

How To

Ensure that you stretch and warm up the areas that you are going to work out.  This will reduce your risk of injury and improve the response to the work out.  Never exercise without a minimum of a two minute warm up and cool down after.

Twenty seconds of full-on exercise to get your heart rate up.  Twenty seconds of rest.  Repeat three times per exercise.  Take a one minute break in between the different exercises.  Lower and upper body exercises should be done on different days.  Do a minimum of four times per week.  This form of exercise saves times, saves money, gets you fit and restores your health. 

 Photo courtesy of istockphoto / thinkstock

Step 1:  Build Muscle.

The increased calorie burn from building muscle helps you lose more fat than you would otherwise.  The more muscle you have, the higher your metabolism, even while you are sleeping!  All forms of exercise help build and sustain muscle, but targeted strength-training programs that include calisthenics, weight-lifting and resistance exercises target muscle building more fully. 

Every year after the age of thirty people began losing muscle mass.  This loss of muscle results in your body burning fewer calories year after year.  Through strength training and exercise you can keep your metabolism working at youthful levels and keep your body looking and feeling great too.

Step 2:  Add High Intensity Interval Training (HIIT).

Don’t be scared away by the words “high intensity.”  This trend in exercising has proven to be effective for weight loss. There are levels of HIIT for everyone.  HIIT consists of exercising vigorously for 20 to 30 seconds to raise your heart rate, then resting for 90 seconds.  You can do HIIT in the form of walking, running, biking or any exercise where you can perform intensely for up to 30 seconds, and then slow down to a restful pace for 90 seconds. To learn more about this type of exercise visit MaxT3.

Step 3:  Eat More Fiber. 

As soluble fiber moves through the digestive track it binds with fats, sugars and toxins and escorts them out the other end, preventing them from becoming absorbed by the body.  Soluble fiber also helps decrease your appetite and lower your cholesterol and blood sugar.  If you want to outsmart fat, concentrate on getting at least 38 grams of fiber per day for a man and at least 25-30 grams per day for a woman.

Good food sources of fiber include beans, peas, lentils, apples, citrus, oats and flaxseeds.  You can also supplement with fiber.  Natural, quality fiber supplements should be taken before you eat with 16 oz. of water.

Bonus Fat Busters!  Stress Reduction & Sleep

Chronic stress and sleep deprivation can cause cravings for simple carbs like sweets and processed flour.  These simple carbs elevate blood sugars and signal the body to store fat.  Stress hormones, triggered during stressful circumstances, also increase fat storage.

 Photo courtesy of George Doyle / Stockbyte / Thinkstock

Many people think, “As long as I exercise, I can eat whatever I want, and I won’t gain weight.”  Or they think, “As long as I exercise, I will lose weight without having to change my diet.”  Both thought processes are false.  Fitness and nutrition go hand in hand.  Exercise alone will not allow you to achieve the fit body you desire.  Healthy eating must be part of the equation. 

Eating healthy can sometimes be expensive.  Here are some guidelines for eating healthy, and even organic, without breaking the bank.

1. Simplify your diet.  Trade your multi-ingredient casseroles and side dishes for simple sides like fresh vegetables.  You might be surprised at how delicious fresh vegetables can be with added herbs or seasoning and steamed for just a few minutes. Broccoli with chopped garlic tossed in olive oil and baked with a little salt and pepper and lemon juice is a delicious example.  Not only will you nourish your body, you’ll also save money when you simplify.

2.  Look for coupons and sales.  Look in the newspaper, in in-store flyers, online and inside packaging for coupons. Shop for sales and buy produce in-season.

3. Plan ahead and buy in bulk. For longer-lasting items like eggs, oats, nuts, rice and seeds, you can buy in bulk, especially when on sale.  Some stores or markets offer a discount for buying in bulk.  Don’t hesitate to ask!  Store your nuts and seeds in the refrigerator to keep them fresh longer.

4.  Abandon the supermarket. The big chain supermarkets commonly have an aisle or two devoted to organics, but rarely will you find any deals there. Learn to shop around. Try local stores that buy from local producers or health food stores.  These stores usually have multiple organic vendors, and can provide a better discount to the customer.

5.  Buy from the farmers’ market.  Local food is usually more nutrient-rich because it’s fresher.  Food that is transported cross-country, or imported from other countries, is often harvested before it ripens; rendering it less nutrient-rich by the time it reaches your grocery store.  Look for the organics at the farmers’ market.  The local farmer can sell directly to you much cheaper than through the store where the middle man needs to make his dime too.  

6.  Join a CSA. Community Supported Agriculture (CSA) allows a group of individuals to pool their resources to support a local organic farm. People buy “shares” and are provided vegetables during an entire growing season. Sometimes the purchase of the share pays for the farmer’s work. Other times, you may be asked to volunteer a limited number of hours on the farm.

7.  Join a co-op or buying club.  Food co-ops are businesses owned by the customers or workers. Combining the buying power of all members, co-ops can buy the good stuff in bulk from the local farmer or distributor and save you money. Similarly, a buying club consists of individuals buying large amounts of food and sharing the bill.  Search online for co-ops and buying clubs in your area. 

8.  Start a garden. There’s no better way to ensure your food is free of toxic pesticides than by growing it yourself. If you have the time, it’s a relatively easy and relaxing hobby to start. You can save big bucks when you buy from seeds and put in all the work yourself.  Start with a small patch of easy-growing veggies like lettuce, cucumbers and tomatoes.

Photo courtesy of Eyecandy Images / Thinkstock

If you want to get fit, but are hesitant because you think it will be too difficult, you will love the 5 simple steps we put together for you.  Practice these easy steps daily, and you will begin to reflect fitness.

Remember, you will likely regret not developing a lifestyle of fitness, but you will never regret being fit.

1. Drink water.  Say goodbye to your lattes and diet sodas.  Would it surprise you to hear diet soda is linked to obesity? Artificial sweeteners stimulate the appetite and increase cravings for carbohydrates. When you feed your body empty food (like diet soda and sugar), it will continue to crave more in its search for proper nourishment.   Make a commitment to yourself to nourish your body with water. 

• Water helps flush toxins out of the body.
• Water strengthens your immune system.
• Water allows our vital organs like the heart, brain and lungs to function properly. 
• Lack of water leads to premature aging.
• Lack of water can lead to digestive problems, arthritis, back and neck pain, headaches, depression, high   blood pressure, high cholesterol, obesity, asthma and allergies, diabetes, insomnia and heart disease.
• Water is essential for good health and long life.

2. Participate in the MaxT3 Time Crunched Training Program.  It consists of 3 12-minute routines per week.  That’s 36 minutes per week.  I know you can find 36 minutes!  It was designed for use by Olympic and professional athletes or those trying to compete at the highest level, but it is fully adaptable for beginners.  If you choose to move beyond “beginner,” MaxT3 offers intermediate and advanced programs for you.

3. Stretch.  Stretching improves blood flow to your muscles, helping them receive nutrients and helping them eliminate waste byproducts.  This improved circulation can also make you feel more energy.  Stretching also helps relieve muscle tension usually caused by stress, allowing your body to relax.  Stretching can also improve your posture, balance and coordination.  With daily stretching, you can regain or maintain your youthful flexibility.  Everyone can learn to stretch, regardless of age or flexibility.  Just 30 seconds per muscle group is all you need. 

4. Remove the fatigue-inducing, nutrient-less food from your diet.  In other words, avoid refined carbs and sugar.  White flour is a good example of how a once nutritious food (whole wheat) is now stripped of its nutrients, and then made extremely popular in the form of sandwich bread, pasta, hamburger buns, dinner rolls, donuts, cakes, tortillas, etc.  Diet is a key component to fitness.

5. Don’t give up.  There’s a great motivational quote floating around on Facebook that reads:

 “Saying, ‘Oh, I’ve already ruined my good eating today, I’ll just eat crap’ is like saying, ‘Oh, I’ve already dropped my phone on the floor, I’ll just smash it ‘til it breaks.” 

Setbacks and pitfalls are normal.  We wouldn’t be human without them.  Just don’t let setbacks and pitfalls keep you from being the fit human you are meant to be.  Scientists believe humans are hard-wired to walk 12-miles a day.  Most people don’t even walk one.  Our body craves what it is meant to have, so give your body what it needs as often as you can.