Get Some Physical Fitness into your Life...



...if you want a better one.

I sure did. To tell the truth, physical fitness was not one of my priorities in college. When I graduated, I was 40 lbs heavier than when I went in. This was many years ago and I kept that weight on me for quite some time. I wasn't really exercising and my morale and self esteem was low.

Luckily for me my lovely older sister became a certified personal trainer and got my butt into shape. I have to say that if I didn't have her to look up to and to push me I don't know if I would feel the way I do about physical fitness as I do today.

Having a workout partner, mentor or trainer is a huge advantage in getting started on your fitness goals. So if you can get a work out buddy or hire a trainer that knows what they are doing already, it can really be helpful. But if you can't don't worry about it, that's why I'm here. Think of me as your workout buddy.

Lets start with some fitness tips:


Cardiovascular or Cardio

You see the look on Homer's face? That the way I look when I think about cardio. I am not a fan, especially of running. Some people, like my personal trainer sister loves to run.

Runners say that they get a unmatched joy from running. Go figure.

But on a more serious note, running is one of the best things you can do for your general fitness. It works every single major muscle group in you body at once. It gets your heart pumping which is great for burning those calories we love to eat up. Yeah I'm talking about those 25 wings you ate last night. Since I do not like running myself and I realized that cardiovascular training is crucial to my mental and physical well-being. I had to find other ways to burn calories.

Here are some other fun ways to get your cardio on:

  • bicycling
  • Pilates
  • aerobics(at home dvd's or at a gym)
  • elliptical machines
  • yoga
  • lots of sex(I know this one should be at the top of the list)
  • walking

I can go on and on, but these are the ones that I have tried personally and I prefer them to running.

After incorporating some cardiovascular training to my physical fitness routine, I felt and saw a drastic improvement in my mood and in my body.

You will too.

The experts say that you need at least 30 minutes of cardiovascular activity a day.

Here are some more activities that you can do and how much calorie you will burn.

Aerobics 115 calories/10 mins

Gardening 49 calories/10 mins

Racquetball 90 calories/10 mins

Running 131 calories/10 mins

Shopping 42 calories/10 mins

Volleyball 34 calories/10 mins

Climbing stairs 175 calories/10 mins

Basketball 90 calories/10 mins

Dance Exercise 109 calories/10 mins

Rope Skipping 121 calories/10 mins

Soccer 92 calories/10 mins


Weight Training

Now this I like to do. Lifting weights are crucial to your physical fitness because you need muscle. The more muscle you have the more calories you burn.

Muscle burns calories while you aren't doing anything at all. The more muscle you have the more calories you burn when you work out.

Here are a couple of ways to get more weight training in:

  • join a Gym
  • get a home gym
  • at home workout dvd's(p90x, jari love's ripped series..etc)

I have tried all these and I personally like using at home DVDs. They are cheaper, you can pick the onea that fit your style the best and...

...I hate to work out in front of other people.


Here is a rotation to help you get started on your physical fitness journey(remember this is just an example)

  • Monday-Total body workout: It could be running for 30 minutes and light weights at the gym for 30 minutes. Another option is buying a total body toning DVD and sweat away in the privacy of your own home.

  • Tuesday-Upper body: (about 30 mins). Focus on exercises like push ups, bench press, bicep curls, triceps curls..etc. Or you can buy a weight lifting DVD. There are plenty of them out there.

  • Wednesday-Lower body: (about 30 minutes) Don't forget the cardio about 30 minutes. Again you can go to the gym or get an at home DVD.
  • Thursday-Back to upper body: With cardio(like Tuesday)30 minutes and 30 minutes.
  • Friday-Lower body: again about 30 minutes. Don't forget the cardio 30 minutes or so.
  • Saturday-Total body: Like Monday try to get a total body work out in. High energy cardio type workout. Make it about 45 minutes to 1 hour.
  • Sunday-Time to Rest: You can stretch, do yoga or Pilates(I prefer to rest)

    There you go. If you need a starting point you can use this in your physical fitness ride. You can start it any day and just go through the rotation.

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