by Youngbear Roth

Created on: November 30, 2010   Last Updated: December 22, 2010

See your physician before beginning a new exercise program.

Let's talk exercise and nutrition because one does not work without the other.  Here's the skinny, simple and quick!

Workouts: 

You have choices.  You can work out for thirty minutes three times per week or fifteen to twenty minutes four times per week.

For thirty minutes at three times per week, your best bets are Pilates (intense style) or weight resistance circuit training (intense style).

Second choices in this category would be cycling / spinning, swimming, static style Yoga (long holds).

For fifteen minutes at four times per week, you can work out a split schedule of light/heavy or upper body/lower body with your weight or Pilate's trainer.

Second choices in this category would be uphill cycling, power walking, uphill walking on the Stairmaster, or sequence without rest one set of pushups to failure – one set of rowing to failure – one set of leg extensions to failure – one set of leg curls to failure – Yoga core work.

Quick workouts are not perfect workouts – compromises are part of the game in designing quick workouts.

In addition, leave your car in the driveway and stop your newspaper delivery.  Walk everyday to the corner store for your paper.  Forget elevators – they are not for you.  Use the stairs.

Nutrition:.

For the goal of weight loss, the length of time you spend working-out will be commensurate with the quality of your nutrition.

What is good nutrition across the board?  You are standing in the supermarket.  To one side beckons the produce section.  In the center, aisles of canned goods, sauces, soda pops, and desserts whisper to you.  Around the edges of the market you will find fresh butchered animal protein, and the dairy, and fine wines.

I don't care if you are in a health style market or a conventional market; you only have business in the fresh produce section (veggies, fruits, raw nuts) and if you enjoy animal protein, then visit your butcher and ask for the leanest cuts of meat you can find (if poultry, have them skin it).

You will need to find fresh water and high quality vegetable juices (or squeeze the juices yourself).

Here it comes.  Visiting any other areas of the market is at your own risk, and "each item you select will add time to your workout."  You don't need to count calories or figure weight versus carb burning.*

Cooking:  If you don't have to cook it – eat it raw.

Nutrition mystery solved.

Work the entire plan, nutrition and exercise, and you will tone and cut, increase your cardio conditioning, lose weight, look better and feel better than you have felt in years. 

*However, understanding the relationship between your frame, weight, the amount of carbs it takes to maintain your weight, and which exercises burn how many carbs would help you to refine your workout plan.

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