Easy Body-Weight Moves for the Morning

When you wake up in the morning, you might not be prepared for a long, intense
workout, but you can still benefit from body-weight exercises. It increases your energy, 
revs up your metabolism, and can really get you in the right mindset for the day. Take a
look at these body-weight moves you can do in the morning.

Jumping Jacks

Jumping jacks are a good body-weight workout to start with since they really increase
your energy. It is sometimes hard to wake up and get enough stamina for a morning
workout, so start with at least jumping jacks to get your heart pumping. You can
eventually do intervals by doing jumping jacks, a few other body-weight exercises, then
coming back to the jumping jacks. If you need a warm-up before the jumping jacks, walk
in place for a few minutes, and do moves like arm swings and shoulder rolls.

Lunges

Lunges are recommended for anyone doing a workout at home because they are easy
to do and just require a small amount of space. If you have a hallway to move around in, 
try doing walking lunges where you do a lunge as you walk down the hallway or other
space. However, you can also do standing lunges, alternating feet, but not actually
moving forward or backward. This is good when you have a small amount of space, like
your bedroom.

Squats

The morning is also a great time to do your squats. You can either do them in a
sequence with other exercise, or do them while doing other activities. For example, if
you are waiting for your coffee to brew or your omelet to finish cooking, do some squats
right there in the kitchen! You can also do squats when you are brushing your teeth or
waiting for someone else to finish in the bathroom.

Planks

For the final workout in the morning before you get ready for your day, do some planks. 
A simple elbow or full plank only requires holding it for about 30 seconds. You can
eventually challenge yourself by holding it for longer or doing variations on the plank by
moving different parts of your body. Planks can also be done with minimal space and
don’t take much time. If you wake up late, spending one minute doing planks isn’t going
to affect your schedule all that much, so at least try to fit that in.

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Easy Moves for Beginners

One of the great things about body-weight exercises is that anyone can do them. No
matter what your fitness level, you can try the moves, modify them, then eventually get
strong enough to complete them. It is challenging for everyone, but as a beginner, you
might want to start with some simple moves. Here are ideal moves to do when you are
a beginner to body-weight fitness.

Squats

The first move that works great for a beginner is the squat. These are a simple move to
master, provide a lot of modifications based on your skill level, and require no jumping
or high-intensity moves. All you need to do is stand with your legs about shoulder-width
apart, then squat down with your buttocks moving behind you, bending your knees, and
keeping your back flat. You don’t want to lean forward or backward when performing a
squat. The lower you go, the harder it will be, so if you are new to squats, just go down
as far as you can. Over time, you will be able to go lower and lower.

Planks

The next body-weight exercise to do as a beginner is the plank. There are many
varieties of planks that you can learn as you get stronger, but it is good to start with just
a basic plank. The standard plank puts you in the position of doing a full push-up, where
you are balancing with your back flat, palms on the ground, and toes bending to hold
your body up. However, you won't go down and back up like a push-up. Instead, you
just hold this position as long as you can. Try for 10-15 seconds, then work your way up
to holding it for about 30 seconds. You can also start with an elbow plank if you find that
easier.

Walking Lunges

Everyone knows how to do a lunge, but the walking lunge takes it one step further. This
is great if you are a beginner, since all you need is some space in your home to walk
and do lunges at the same time. All you need to do is make sure your body is straight, 
then step forward with one of your legs, bending both legs as you lunge down. Go down
as far as you can, walking as you do the lunge. Each time you walk forward, you will
lunge with a different leg out in front of you.

Other Moves

Moves like jumping jacks and wall sits are also great for beginners.

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Tips for Adding Body-Weight to Your Fitness Routine

If you want to start doing body-weight exercises, but not rely on it 100 percent, you can
incorporate it into your regular fitness routine. Here are some easy ways to add
body-weight moves to the workout rotation.

Choose Some Easy Moves to Start With

If you want to do body-weight exercises, but stick to your current routine, you should first
learn how to do the moves. If you are a beginner to this form of fitness, it is a good idea
to stick to the basics and gradually add them a little at a time. This might include doing a
30-second plank before each workout, or doing some squats and mountain climbers on
the days when you do cardio just to mix it up a little. Don’t feel like you need to know
how to do everything at once.

Consider Workouts That Use Body-weight

A really easy way to add body-weight exercises to your fitness routine is find workouts
that incorporate them. Instead of doing a body-weight routine separately, you are trying a
workout that uses these moves along with others to help you stay toned and fit, and
even lose some weight. This might include Pilates or yoga, gym workouts like CrossFit, 
or just some high-intensity intervals.

Alternate the Days

When it gets to the point where you want to dedicate more time to doing body-weight
exercises, start by alternating the days instead of doing them every single day. You
might want to do them on days when you are not doing cardio, and cut down your
weight training, or vice versa. There is a lot of room for flexibility and customizing your
workout routines by adding in some body-weight moves. You can do them just a couple
days a week, or every other day with your other workouts. Body-weight usually doesn't
take a long time, so you can just add another 10-15 minutes to your regular workout
routine.

Add them to Your Current Routine

Don't worry about doing something completely different from what you do now. Either adjust your current routine, or add on as mentioned above. Here are some ideas that might work for you:

• Do a quick, 5-minute body-weight routine before you do cardio for the day

• Try interval training on weight training days where you do some weights, and some body-weight exercises

• Start each day with a 15-minute body-weight routine to get energy

As you can see, there are a lot of easy options to work with!

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Why You Should do Body-Weight Exercises

There are a lot of different types of fitness programs, from those you do at the gym, to
at-home workouts. Each of these varies is intensity, type, and benefits. If you are
interested in something you can do at home without equipment, body-weight might be for
you. Here are some of the top benefits of doing body-weight exercises.

You Can do it Anywhere

This is definitely one of the top benefits of body-weight exercises. You don't have to
leave your home or find a gym. There is no equipment you need to purchase and find a
place for, plus it costs you nothing. Body-weight exercises rely only on your own weight
and the intensity you bring to each move. You can do them at home, in the office, at a
park or the beach, just about anywhere. While traveling, it is easy to do them in your
hotel room or on your balcony, without having to look for a gym or go for a run.

It Works Out Your Entire Body

Another reason to start incorporating body-weight exercises into your fitness routine is
because it can workout your entire body. Most body-weight moves will target one
specific area, but also benefit others as well. For example, elbow planks are often done
for your core and abdominal muscles, but your arms, shoulders, and even your leg
muscles are also getting a fantastic workout. Moves like jumping jacks, wall sits, 
burpees, and mountain climbers are similar; they are working multiple muscle groups at
the same time.

There is Cardio and Strength Training

Many people believe body-weight is just for strength training, but a lot of moves provide
high-intensity cardio as well. If you don't like boring cardio workouts, do the jumping and
high-intensity body-weight moves instead! This is when you do the moves that require
lifting your body from the ground and doing jumps. There are many different types of
jumps aside from just jumping jacks. Plank jacks, punches, and skaters are some other
moves that provide an excellent cardio workout.

Body-weight is Perfect for Lean Muscles

Since you aren't adding in any weights with these moves, you are working on long, lean
muscles. You don’t have to worry about bulking up, though you will be able to lose
weight and tone your body with body-weight exercises. You can still do some weights, 
but incorporating more body-weight moves really focuses on those long muscles.

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Metabolism - What is it and How Can I Control It?

Many of my clients were initially overweight, not all, but most were. In fact, more than 60% of my clients came to me to help them lose weight. The other 40% is a mixture of people who want to live longer, who want to look sexier, who want to add muscle to their physique, or who just want to live a healthy, energy-rich life.

Today, I'm going to focus on helping those people who want to lose weight, not because I think that the topic of weight loss is more important than other topics I could cover, but because I think I need to clear up a few false ideas that are circulating in the industry.

First and foremost, if you're overweight, there's a very good chance that you have a low metabolism! I know that might not be shocking to you. You may have already thought that you had a slow metabolism, but here's why I'm re-stating it...

Having a slow metabolism means that you can eat 'only a little food' and still gain more weight than your neighbor who eats far more than you every day of his or her life.

Your metabolism is basically a bunch of organs and glands that are responsible for regulating how your body burns food for fuel and how it converts that food into energy. These include the thyroid, pancreas, stomach, small and large intestines, and the colon.

When you have a slow metabolism there's a good chance that one of more of these systems is out of balance or just plain not working properly (and that's almost always due to improper living, disease, drugs, or a severe accident).

But there are more causes for being overweight other than having a low metabolism. You see, overweight people tend to eat when they're not hungry, they tend to have a larger appetite, they tend to eat "diet foods" more often (which are rarely conducive to weight loss as the label suggests), they tend to eat before they go to bed, and worst of all they tend to see themselves as being overweight.

Now you can clean up almost all of this mess by living a healthy lifestyle, or if you've read any of my books or listened to any of the audio programs my company has out, then you already know all the basics associated with living a lean, healthy lifestyle.

But the underlying problem that can never be cleared up simply with your actions, is the way you see yourself when you close your eyes.

My studies regarding the National Metabolic and Longevity Research Center literature have taught me that overweight people constantly think about their weight in a negative way, thus creating the undesired effect. It's true that you become what you think
about, and if you constantly see yourself as being fat, you'll never be thin!

Here's a tip...for the next 30 days (it takes 28 - 30 days to change how you subconsciously think of yourself) take a few minutes in the morning and picture a great looking, tight, sexy body from head to toe - then put your face on that body. 
Do this exercise again in the mid afternoon, and then again right before you fall asleep at night.

Do this for 30 days and I guarantee that you'll experience a dramatic change in the way your body looks.

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