The 1-Minute Weight Loss Cheat Sheet – Quick Shortcuts & Tactics for Busy Women (7 page)

In spite of how easy the Stair Runs-Walks sound when you first read about them, some people find them too challenging. I want to offer an alternative just in case you’re unable to do the running part of these Stair Runs-Walks.

Almost anybody can do this
alternative routine. And if you’re one who needs to begin here, you may find that you work up to the actual Stair Runs-Walks that I described above.

The downside
to the alternative, though, is that you’ll need to do it for 20 minutes a day, six days a week, for two weeks to get the same results as the five minutes of unmodified Stair Runs-Walks just five days a week. (The oxygen that the actual Stair Runs-Walks infuses into your system is a major helper.)

The alternative is simply walking up and down
one to three flights of stairs, non-stop, for 20 minutes each day. Since you’ll need to do this for six days a week; that’s a total of two hours of exercise time for the week. It reduces the time benefit of the Stair Runs-Walks, but it’s something that almost anybody can do and it does help anyone who does them burn off fat.

Really,
20 minutes daily isn’t much, especially if you have stairs conveniently located in your home. Make sure that you have a good audio book or music to listen to and the 20 minutes will fly by. Still, 20 minutes a day adding up to two hours a week is obviously way more time than the daily five minutes a day that requires only 25 total minutes each week.

Still, there’s nothing wrong with starting with the alternative if you need to. And you may find that your joints take the alternative better and you stick with it. As we age, being able to run even on a flat surface gets trickier. So, do whatever
you
need to do. I just wanted to add this easier alternative since not everyone can run up stairs. Either way, get ready to lose a lot of fat really fast.

The bottom line is
this: go find some stairs and start running and walking on them. A stair-stepper is not as effective. Use REAL stairs.

You
do want to lose a lot of weight really fast and sculpt a firmer butt and more toned legs?

And true to this being the 1-Minute Weight Loss Cheat Sheet, you can do these Stair Runs-Walks for just 1 minute at a time. If you were able to do them 1 minute at a time, 5 different times a day, excellent.

Tabata
is a form of interval training. This concept is named after Dr. Tabata who discovered that this type of interval training produces much better fat loss results than aerobic training.

Tabata
requires only four minutes of your time. Four lousy minutes! But those are an extremely intense four minutes. You’ll see this is true even when you’re performing simple exercises.

The 1-minute Tabata follows this pattern:

1.
       
25 seconds of running in place as fast as you can

2.
      
15 seconds of rest

3.
      
20 seconds of running in place as fast as you can

That’s it.

It takes just a minute. You can do it during TV commercials. You don’t need to set aside huge chunks of time to workout. Make your workouts fit into your busy schedule. With Tabata running in place, you can watch TV and then do these during commercials.

If you can do this
three to five times each day, you’ll get really good fat loss results.

But the key is to really put in the effort when you’re running. Move your legs and arms as fast as possible.
If you don’t give it 100% effort, you won’t get the great results that I’m promising you. Don’t worry about how fast you’re going… it may be slow, just worry about your effort and intent to do it fast.

It may be slow for other people, but if it’s fast for you, then you’ll lose a bunch of fat.

I want you to apply the Tabata method to jumping jacks. These will be Tabata Jumping Jacks and
in all, this 4-Minute Miracle Exercise Bonus will just take eight minutes of your time each week.

When comparing Tabata-based interval exercises to aerobic exercise, there is not even a close comparison. Not if you look at results. And, perhaps even more important, not if you look at the time required. Aerobics require intense sessions several times weekly. Tabata intervals require intense sessions twice a week for only four minutes each!

And you are not going to like what I’m about to say if you have done aerobics most of your life. You won’t like it because you’ll realize how much time you’ve wasted at the gym. But the good news is you won’t waste time any longer. The simple truth is that four minutes doing the Tabata interval is equal to doing 45 minutes of normal cardio training for fat loss!

You may want to read that again because
this is a profound and revolutionary statement. The one thing to remember though is that four minutes of doing Tabata intervals may feel like the longest four minutes of your life. But that’s fine – you’ll be over them quickly!

You can do almost any exercise for Tabata intervals, but in this case, I think the maximum benefit comes from power jumping jacks. And here is how I’d like to see you do them:

1.
       
Start jumping in the traditional jumping jacks style as
fast
as possible for 20 seconds, non-stop.

2.
      
Rest 10 seconds.

3.
      
Repeat until four minutes are over. (This means you’ll do a total of eight sets.)

Try to be as accurate as possible with your timing. If you have a stopwatch feature on your watch or phone, use that. Or if you have a clock with a moving hand, do this exercising while watching the clock.
If you don’t time them, towards the end of each 4-minute session the seconds are going to seem much longer than they are because you’ll be tired. It’s critical to get the full interval in for each set. A stopwatch of some sort helps ensure that.

Note:
Just remember the key: Perform your jumping jacks as quickly as possible. Don’t do them slowly! Tabata-based interval exercises are not meant to be casual exercises.

The bottom line is this: You a
re taking an easy exercise like jumping jacks and making them difficult – but effective for fat loss.

Just in case you want to see how to do jumping jacks, here is a quick video
on the web:

http://www.youtube.com/watch?v=dmYwZH_BNd0

Keep in mind, this video is showing you the form of jumping jacks. He is
not
performing the jumping jacks explosively. He didn’t do them as fast as possible. You however will since you are doing them for fat loss and not as a warm-up.

Have a problem with flabby arms? Want to also tone up your shoulders? The way you do so is simple: Arm circles.

This is a 1-minute exercise:

Take your arms and stick them out like airplane wings to your side so they’re level with your shoulders and parallel to the ground.

Now do small forward arm circles for 1 minute.

Note:
Don’t worry too much about the size of the circles you make. Try to make it so the circles are about 1 foot or so (from the top to the bottom of the swings).

The key is to do these arm circles as fast as possible for
a minute. It’s actually a lot tougher than people think. The arm circles will do a great job of toning and tightening your shoulders and arms. Don’t expect super-fast results by doing these. But over a period of four to six weeks, you’ll notice your arms and shoulders looking a lot better.

I recommend you do these
three to five separate times each day for best results.

Now, just to be clear:
For most of these exercises I’m recommending a total of three to five minutes each day.

These are just recommendations.

Do what’s comfortable for you. You don’t have to do all the exercises or techniques. I’m just giving you a bunch of options.

Pick and choose what you want.

Your skin is the largest organ you have.
Something you probably didn’t know is it releases about a pound of toxins
each day
from your body!

The problem is, sometimes your skin can’t excrete these toxins efficiently due to clogged pores.
Your pores can get clogged by skin care products such as makeup, dirt, pollution, dead skin cells, and excreted wastes. With clogged pores, your skin traps toxins inside your body. The trapped toxins usually reside in your fat cells.

A lot of times, this results in cellulite.
Yes. The. Dreaded. Cellulite.

Obviously,
we don’t want that. One way to help eliminate the problem is through dry skin brushing.

Some of the many weight loss and body enhancement benefits of dry skin brushing include
:


        
Helping you get rid of 1 pound of toxins from your body each day


        
Reducing cellulite


        
Stimulating blood and lymph flow


        
Stimulating your nervous system and hormones

You’ll want to pick a brush has natural fiber bristles and a long handle so you can reach all of your back.

The best time to do dry brushing is right before you take a shower. Start by brushing your feet and make sure to brush towards your heart. Then brush up your legs, over your stomach and then brush your back and butt. If you have cellulite on your butt, hips, and or thighs, then do the brushing a little longer on those areas.

Note:
If you have a lot of cellulite and a lot of discipline, you can literally dissolve your cellulite by doing this dry brushing on your cellulite areas for 10 minutes a day for about two months.

Yeah, it’ll take a
while. But it’s worth it!

A
fter your butt and back, finish up by dry brushing your arms, shoulders, and breasts. Obviously you’ll want to brush lightly on your breasts.

Then take a shower.

Now, all told, that takes you well past 1 minute and closer to 5 minutes if you’re really into it. But you can do this dry brushing for just a minute at a time by brushing your arms and legs during TV commercials.

It’s not your whole body, but it does help a lot.

There are so many important benefits to dry brushing that I hope you seriously do it every day. Who doesn’t want to get rid of cellulite and toxins from their body!

How to Stop Destroying Your Health Accidently

By Jennifer Jolan
& Rich Bryda

My goal in writing this book is not to convince you to think like me. My goal is to open up your eyes to look at your health to where you see that it’s your responsibility to take care of yourself. Don’t mindlessly believe and trust doctors, their “miracle drugs,” and health agencies and organizations. Be pro-active.

You’re the boss of your health. Nobody and nothing else is. If you take responsibility for your health and question the prevailing common wisdom, I’m convinced you’ll quickly benefit with a healthier life and lifestyle.

Why?

Because common wisdom in regards to all things related to health (at least in the USA) is about as far from wisdom as you could get.

This book makes a fair, compelling, and balanced argument against prescription and OTC drugs, antibiotics, and vaccines. No, they’re not all bad, but they’re mostly bad for you. By the time you finish reading this, I’m sure you’ll agree.

If I’ve done my job with this book, then after you’ve read it, I expect you to fight for your health and the health of your loved ones. Don’t allow others to dictate their health agenda onto you.

Let’s get started.

Today we’ve come a long way with modern medicine haven’t we? The truth regarding our state of health is simple:

More of us are dying from more major diseases than ever before.

Yep. We’ve come a long way. The problem is that we’ve been going in the wrong direction.

Today, diabetes, heart disease, and cancer, along with so many other common ailments were fairly uncommon just a few decades ago. Senility was a problem in elderly but a minor one compared to the number of Alzheimer’s patients wasting away today in shells that were once healthy and active bodies who had strong vitality.

Note:
Weight gain is a massive problem today as you know. We treat the symptoms of weight gain as opposed to attacking the gain itself such as high-starch diets. We aren’t fixing the weight problem but only adding to it by throwing medicine at results from obesity such as diabetes. A doctor in Tulsa, Dr. Joel Robbins, has said that if you take a medicine without being sick, the medicine will make you sick. And it might anyway, even while repairing what it was intended to repair. That doesn’t make medicine evil. It does mean we should be honest about it not being a cure in all cases and about it being dangerous in many other cases.