The Benefits of Exercise and Fitness Workouts
9 Great Reasons To Become Fit and Slim Again!

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Keep in mind that you only get the maximum benefits when you workout on a daily basis, and a minimum of 3 times per week. The Major Benfits of Exercise and Workouts are that you:

• burn fat, and look slimmer and healthier
  
  
• tend to sleep soundly at night
  
  
• if you're overweight, you'll lose weight and look more attractive than before
  
  
• significantly lower your risk of heart diseases, cancer and most major diseases

How to Make Fast Changes in Your Fitness Workout

The quickest way to make changes would be to change your diet and start off with cardiovascular training, such as walking, jogging, skiing, swimming, dancing and cycling. In other words, start by eating less than you've been eating before, and reduce the amount of fatty foods, sugar and any refined foods in your diet.

Then, go and jog (or any other of the above cardiovascular activities) for at least 20 minutes per day, three times a week. As you progress, workout five or six times a week. It would also be great to mix these activities and swim on one day, jog on another and say, cycle on the third day.

Then, after a few months, when you're starting to feel progress, you can take it one step further and go on to resistance and strength training. Don't worry, you're not aiming at getting big muscles, but simply firm, great looking muscles and very little fat on them!

Talking about strength training.

The best equipment you can get for your home is a cable crossover machine. You can start as a novice and still use it fully when you're a national champion at some sport.

Addionally, you can get a workout bench and some weights, and do strength training for 20 - 40 minutes a day before you start your day. You'll be amazed how quickly you can start losing fat and toning your muscles, especially when you combine this strengh training with jogging, swimming etc.

The advantages of strength training, are as follows:

• You'll burn fat faster now, and will achieve a great looking muscle tone
  
  
• You'll lose weight faster with strength training if you're overweigth, as you're burning more calories now
  
  
• You'll be stronger now and can workout longer, or take part in a higher level of a particular sport
  
  
• You'll reduce the risk of injury, as your body is a whole lot stronger from the strength training
  
  
• You'll certainly raise your fitness a few levels, as strength training has great cardiovascular benefits

Here's a general rule. The older you get, then more important it is to exercise and do strenght training on a daily basis. Really, it's true. I'm 44 now, and have to work 3 times harder than when I was 30, to play tennis at a national level.

There are obviously a few more benefits of excercise.

You'll feel great after your exercises and you'll generally feel emotionally on top of the world. Simply as anyone who's gone out for a relaxed jog, had a hot shower, and is settling in for the evening how they feel. This is certainly a fantasic anti-depression medicine....

Generally, you'll probably also live longer. You'll certainly reduce your chances of getting diabetes. Exercising increases sensitivity to insulin, lowers blood pressure and improves cholesterol levels. Regular exercise, even of moderate intensity, improves insulin sensitivity at all ages.

As you age and exercise, you'll prevent the muscles from declining in size, and by streching a few times a week, you can prevent the muscle stiffnes which accompanies old age.

And remember, it's never too late to start. My father-in-law is 78, and started exercising for the first time in his life at 75. And... he's feeling great ;-)

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