Introduction

Most people don’t get enough exercise, and sedentary lifestyles are a major contributing factor in weight gain and disease. However, if you are thinking of starting an exercise program – beware of fad-exercise gimmicks. Just like there are fad-diets, there are fad-exercise videos and programs. Pulling or pushing truck tires, or lifting cannon balls with handles (Kettlebells) from the floor to over your head in one motion, or standing on one foot while lifting weights overhead – these are just a few potentially dangerous exercises people are being taught, which could either injure or scare you to the point of quitting.

It’s hard enough to get motivated to exercise let alone thinking that you have to do military exercise programs or become a contortionist in order to get in shape. Although these exercise routines make for good TV shows, they are neither realistic nor safe. Most advanced exercisers or even athletes, are risking serious back, hip, knee and shoulder injuries when doing too strenuous or awkward an exercise, especially one that requires coordination and balancing while at the same time lifting a weight. For the novice or beginner, they are a formula for injury both physically and psychologically.

Another common mistake beginners make, is doing too much high intensity aerobic exercise and not enough or any resistance (weightlifting) exercise. Too much aerobic exercise performed above your desired intensity level (fat burning threshold) for long duration can be counterproductive because it can lead to muscle loss, resulting in similar affects as fad-dieting. Muscle tissue can be broken down liberating certain amino acids (proteins) that can be used for energy needs.

On the other hand, lifting weights can build muscle tissue thereby increasing your fat burning engine, as well as your fat burning potential during and even after exercise. However, weightlifting routines, as well as aerobic routines, should be designed according to your fitness status, ability and goals. My exercise programs incorporate both interval aerobic and weightlifting routines that gradually increase in intensity, duration and frequency overtime according to individual progress and ability, and they are changed every 6-weeks in order to prevent adaptation and “burnout.” As you read on, you will learn how to choose an exercise Phase (aerobic and corresponding weightlifting routine) that best fits your fitness status.

The purpose of this manual is to provide a simple and convenient guide to my proven exercise principles. These principles are centered on well-timed and incremental progression of exercise intensity and duration designed to prevent injury by giving muscle adequate time to recover; preventing adaptation by changing routines ever 6-weeks; and to challenge cardiopulmonary and muscular systems in a manner to improve overall endurance, muscular tone and strength, as well as metabolic function - and when coupled with my nutritional guidelines, your fat burning potential and overall health will significantly improve.