Fitness at the Speed of Life Transformation in 10 Minutes a Day To begin to be in the best shape of your life, you don’t have to set your alarm clock earlier. You don’t have to spend an hour and a half at the gym. You don’t have to make time for exercising after a full day of work, when you finally drag yourself home and just want to relax. All you need to do is set aside 10 minutes—anytime, anywhere. You probably spend 10 minutes daydreaming about what you wish your life were like. Now you can use that time to make your dreams a reality. Over and over again, I have seen my clients successfully meet their fitness goals. And they change more than just their waistlines. They gain greater energy, self-confidence and inner strength, which they use for an enormous range of personal dreams. You can be equally successful with your own quest to become the best possible you. Whether you prefer to do your fitness program in the privacy of your home, at a gym or with a group of friends or colleagues, I’ll show you step by step how to reach your chosen goals.
10 Minutes Really Can Make a Difference
Most fitness gurus are still repeating the same old advice about the importance of 30 to 60 minutes of aerobic activity three to five times a week. You don’t have that kind of time to spare—and now research shows you don’t need it! Besides, even if you had enough time for all that cardiovascular exercise, your fitness regimen would not be complete without resistance training, core-strengthening exercises and stretching. People who focus on aerobic exercise—runners, for example—tend to overlook weight training. The reverse is also true: Weight lifters tend to ignore cardiovascular exercise and stretching. With my 4· 3· 2· 1 program, you get a total body workout, including cardiovascular exercise, strengthening exercises, stretching and deep breathing, all crammed into 10 power-packed minutes. With each workout you will:
▪ Boost your metabolism and energy level
▪ Burn excess fat
▪ Maintain and strengthen your muscles
▪ Improve your flexibility and coordination
▪ Maintain and build bone strength
▪ Increase your endurance and stamina
▪ Enhance your blood circulation
▪ Improve your blood pressure and cholesterol levels
The foregoing list of benefits is far from complete and doesn’t even begin to address all the nonphysical changes you will experience as you become more and more fit. In my years as a fitness coach and personal trainer, I have learned that motion affects emotion. When you start taking better care of yourself, the rest of your life falls into place. With increased energy, strength, stamina and focus, you become less stressed and your relationships improve. Your productivity goes up. And eventually—just around the time other people begin to ask, “What happened?”—you become a role model, the person telling friends and family, “If I can do it, you can!”
Putting It All Together
Each 4· 3· 2· 1 workout packs every type of beneficial exercise into one 10-minute session. This means you’ll be performing circuit training, high-intensity interval training and compound/ functional resistance exercises, as well as exercises to strengthen your core followed by stretching and deep breathing. When done together, all these exercises provide you with a power-packed workout that maximizes your metabolism and fitness. There are many competing fitness programs available, but I am not aware of any other 10-minute program that combines all of these different types of important exercises into one session. With the fitness fusion of 4· 3· 2· 1, you complete just one circuit to rev up your metabolism, tone and firm your muscles, and burn excess body fat—all in just 10 minutes.