Time To Get Fit

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Week 4 Bonus #2: Change Your Body, Change Your Life: Time to Get Fit!



Loren Schandler Slocum is a distinguished international personal development seminar leader, speaker, coach, author, wife and mother.

Now that you’ve taken action to lay the foundation for your body transformation by getting fit on a cellular or internal level, it’s time to get fit on a physical, or external level. You’ve hopefully gotten a great start by starting to lose pounds and inches just from eliminating toxicity from your body. Now it’s time to take what you have and tighten, tone, and strengthen. Today we’ll focus on the Two T’s: Tightening and Toning, and will wrap up this week with strength training.

Step One - CARDIO: Continue the elimination process and burn fat off your body by a consistent regime of cardio. Cardio is THE most effective method of burning fat and hence, losing pounds. If you haven’t been doing any cardio until now, GREAT!!! That means that as soon as you start you will begin to see results in your body as it shrinks and tightens, while your muscles begin to get that toned, athletic look.

Target Heart Rate: Create a playlist of songs that will pump you up and get you moving. Make sure that the music syncs with your fat burn outcomes. First, determine what your target heart rate, or fat burn rate is. Without having to purchase a monitor, simply take 180 and subtract your age. So if you are 40, subtract that from 180 and your fat burn rate is 140. This is your target.

Now determine how long you want to, or can burn fat. You should be at your fat burn rate for a minimum of 20 minutes to get results. If you are just starting, go with what your body tells you, but don’t ever cruise. You want to warm up for about five minutes and build up to your target. Then after about five minutes, go for it!

Pick 2 short songs or a 5 minute song as a warm up that is a moderate beat, say 120 beats per minute. When you switch gears to high energy, pick songs that are about 140+ beats per minute (pretty darn fast!), depending on your body. If you are going to be pumping your target for 20 minutes, then pick 20 minutes’ worth of songs. Then cool down, and get back to the moderate beat, for about 5 minutes. For many people, music intensifies their work outs and gives them the kick they need to push even harder to achieve their goals.

Now that you have your target planned, here’s what you’ll need:

1. Appropriate clothing that will not restrict your breathing. Cardio means increasing your aerobic capacity, or the amount of oxygen the body can use. Give it as much as it can handle for long-term benefits. Start conditioning yourself now!

2. Equipment, if you are doing something other than jogging outdoors.

3. iPod, MP3 player, CD player, whatever your music player of choice.

4. Water! There is oxygen in water. Stay hydrated so you can maintain your level of intensity and get the results you desire.

5. A timer, watch, something to keep track of your time to ensure you are at your warm up, fat burn, and cool down levels for the appropriate time. That’s why timing your music is great. The beat of the songs tell you when it’s time!

6. A burning desire to kick butt, get results, and achieve the body of a lifetime!

CARDIO OPTIONS: If you belong to a gym, you can use the standard equipment – treadmill, elliptical (not the most effective, however), bikes. Some popular favorites for the best fat burn and toning results are the Stairmaster and the Spin Bike. For advanced techniques on the Stairmaster and Treadmill, contact Margaret Irving at hautespott@aol.com.

Rebounding is a very popular cardio option, either in Rebounding Shoes or a Rebounder. If you are going to jog, do it on a rebounder or rebounding shoes to absorb the shock on your knees.

Stairs – whenever you can, take the stairs at work, where you live, or somewhere in your city (e.g. Coit Tower stairs in San Francisco).

Run/Jog: As mentioned, concrete is murder on the knees. Run or Jog on dirt paths id possible, if you can, get to a beach and run on the sand. Wet or hard sand is easier, so to challenge yourself, be sure it’s dry sand.

Bike: In the city, in the country, in the gym, whatever works best for you.

Stay tuned for future Tuneups for advanced methods, such as HIT: High Intensity Training, and unique cardio strategies that will accelerate your results! Be sure to join in for the final step of your Body Transformation, as we learn about Strength.

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