1) The 3 essential ingredients that guarantee success in an exercise programme all start with the letter ‘C’. They are Commitment -Â Consistency – Concentration.
2) Choose and select your exercises carefully so you enjoy what you are doing and the 3 ‘Cs’ will fall into place. Good exercise programmes are not about ‘raging fires’ but about hard steady work over a period of time.
3) 95% of your training should be in the fat-burning zone or training zone (see VO2 max) Reserve the other 5% for the last lap. This means only 3 minutes our of each hour of workout.
4) Unless training for a special event you will only need about 45/60 minute workouts. Most top athletes will only do about and hour or a little more. They may also practice techniques or rehearse other skills but the actual training will rarely be more than 1 hour.
5) The best results come from working hard and steady but are ultimately dependent on what you eat. Exercise and food go together live love and marriage.
6) Exercise the mind: The brain weighs only 2% of body mass, but burns 20% of oxygen and calories. Stretch both the body and the mind for results.
7) The human body is wonderfully created and in its present form has been around for over ten thousand years. Respect it, nurture it, treat it right and it will treat you right.
8) You owe it to yourself to be healthy and strong for life. If you don’t look after yourself you cannot look after the ones you love.
9) Everything will not go right. We are all subject to the rigours of life – our mood – body rhythms – bad hair days and fluctuating energy levels. Keeping going is not just important but a necessity. Our life is like a chain – a series of links. Keep the links going and if not the full amount jut a little.
10) Stick to the basics: There are now hundreds of ways to keep in shape. You can’t do everything, but do allow yourself some diversion from time to time. Remember the basic principle: The human body responds to sound habits. It’s a long journey with many steps along the way – every day – in every way – take those steps to reach your destination.