Tiny and Full: Discover Why Only Eating a Vegan Breakfast Will Keep You Tiny and Full for Life by Cruise Jorge

Author:Cruise, Jorge [Cruise, Jorge]
Language: eng
Format: epub
Publisher: BenBella Books, Inc.
Published: 2015-12-09T05:00:00+00:00

5 Your 12-Week Fitness Guide

A s a celebrity fitness trainer, I know the stigmas that come with working out. People often picture gym memberships and personal trainers, spending mindless hours on the elliptical, crunches upon crunches . . . the list could go on. While there are those who enjoy this type of exercise, it's not for everyone. It's also not required for true health and fitness.

My philosophy as a fitness trainer has always been to keep it simple. I believe that a healthier, more fit you all comes down to three things, and three things only. Sit less, move more, and exercise.

Let's start with the simplest one: sit less. Sounds easy enough, right? Well it is. All it requires is standing up more throughout the day. The average person sits for 7.7 hours or more each day—commuting to work, sitting at your desk, sitting at home. That's a lot of sitting! Those of you with desk jobs know this all too well. However, all you need to do is commit to standing up once every hour. Go down the hall and grab a cup of coffee, take a restroom break, do a lap around the cubicles and say hi to your coworkers. You can even just stand up at your desk for a few minutes to stretch your legs. That's all it takes. This simple movement will help keep your lower body more toned and keep your metabolism going. All too many of my clients suffer from a broken metabolism because they simply do not stand up enough.

The next step is to move more. This comes down to knowing how many steps you take each day. I highly recommend getting a pedometer or using an app or fitness tracker. Not enough people use pedometers these days but they are incredibly helpful in making sure your body is staying active. The common goal to shoot for is 10,000 steps per day. For a fairly active person, this is no big deal. However, if you start tracking your steps and realize you are way under, aim to increase your daily steps by 1,000 until you reach 10,000. Some simple ways to up your step count include parking the car further away from the grocery store entrance, taking the dog twice around the block instead of once, or walking to your lunch spot down the street from the office instead of driving. Start small and work your way up.

The third and final step is to get some exercise. This one can be a little tougher, especially because it takes time. We are all so busy, finding time for a workout often comes last. However, it is vital to carve out at least 20 minutes of cardiovascular exercise a day. This can be walking, jogging, rowing, cycling, etc. Anything that gets your heart rate up. I enjoy doing cardio as well as strength training in the form of High Intensity Interval Training (HIIT). I believe this type of exercise is extremely beneficial because it's not only cardiovascular exercise, but it helps tone your muscles as well.

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