It’s time to start re-gaining your upper-body strength

According to Craig Ballantyne following are the numbers for men under 45 to determine their level of fitness:

• Able to do less than 20 push-ups = out of shape
• Able to do 20-34 push-ups = average
• Able to do 35-49 push-ups = fit
• Able to do more than 50 push-ups = “Men’s Health” fit

(For a woman, cut the number of repetitions by 60 percent. So, to get an “average” fitness score, a woman under the age of 45 would need to be able to do at least 12 push-ups.)

If you are a beginner, start with kneeling push-ups to build strength. Do one set of 5-10 reps today, and add one set every other day until you are able to do three sets of 10 kneeling push-ups.

Once you are able to do that, you’ll be ready for the next level: lowering yourself to the ground for a 3-count, then relaxing onto your knees and getting back up to the start position. Work your way up to 8 repetitions… and then you’ll be ready to do full push-ups.

If you’re already doing full push-ups, here’s how to improve your fitness score: Start by doing half the number of repetitions you can do, rest 30 seconds, repeat that same number of push-ups, rest 30 seconds again, and then repeat the push-ups. Do this two or three times per week, decreasing the rest period by 10 seconds each week. Retest your max after three weeks.

Fitness expert Craig Ballantyne is the creator of the Turbulence Training for Fat Loss system.

Plank-to-Pushup
Close-grip Pushup
Grasshopper Pushup
….

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It has been shown, failure to exercise regularly, can similar effects to smoking a pack of cigarettes each day. We don’t have to do hours of long intensive weight training 7 days a week to get fit or increase our overall wellness. To lose weight we don’t need to go on strict diets that are too hard to maintain. We simply need to stay active. In addition to the benefits that physical activity has on our body and its organs, it also has tremendous benefit to our minds! At eFitness for Life, we are strong believers that Physical Fitness Leads to Mental Fitness.

In most cases it takes quite a bit of time for most people to become overweight or severely out of shape and more often than not, this occurs from eating just a little too much of the wrong foods, a little too often. If we are to reverse that situation and only reduce our calories by 100-200 per day, to start, which is something that most people can achieve without too much difficulty, then the effect after a year or so can be quite dramatic.

Additionally, if we were to simply walk for twenty minutes three or four times a week, we would be a lot healthier after a year of such exercise. Adding a resistance training routine of no more than 30 minutes, three times a week would have significant effects. For those who cannot find that much time from the start, shorter, even as little as 10 minutes per day, on interval training routines that can be done at home would prove substantial.

None of these small changes will encroach on our lifestyle to any extent, but they can make the difference between normal activity when we age and the inability to get the most out of life. The sooner we start to make these changes the more health we are investing in for our future. One of the best things about easy fitness like this is the fact that it gets even easier the more we do it and oddly enough, most people find themselves enjoying the process more than they ever thought possible.

For those that need a little extra direction or motivation, visit eFitness for Life now and see how our online fitness and nutrition training can help you make the most of your investment, in the shortest possible time, with the greatest return. All done online! All done with certified coaches! Truly, the Future of Fitness! Stop by today and we will be happy to build your starter programs to ensure you learn to live longer, healthier lives.

Jason J. Horsley is the CEO/Founder of eFitness for Life an online fitness and nutrition coaching solution that provides an affordable, convenient alternative to conventional, expensive dietitians and fitness coaching. Through both eFitness for Life and Health and Wealth for Life, Jason is using his 15+ years in the fitness industry to help individuals across the globe not only look better, but feel better and live longer. The eFitness for Life team is made up of coaches/trainers around the US, working with clients throughout the world via the World Wide Web and the state-of-the-art eFitnessTracker software!

Stay fit! Discover an easy and natural way to lose 10 pounds that really works!

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A Post from: El-Hombre.com Health and Fitness