I have heard a whole bunch of excuses to why people “don’t need to” start a new exercise program. Check out this excerpt to see some of the excuses I have been told over the years:

From Burn Fat at Home – The Manual. Page. 11-12:

Some of the most common excuses:

• “I don’t have time to exercise.”
  (With Burn Fat at Home you do have time. You do have 12 minutes per day, right? )

• “I am too tired when I come home from work.”
  (This one is fixed easy. Do the workouts before you go to work.)

• “I might not be in the same shape as I was 15 years ago, but a few extra
  pounds and extra fat won’t kill me.” (Research shows that adding a few pounds
  of fat over the long run is very dangerous. Let’s say you add five pounds of fat
  each year. Multiply that by 10 years and you do have a problem. Weight gain later
  in life is far more dangerous, especially for women.)

• “I don’t need to exercise. I take the stairs every day.” (Sure, that’s better
  than nothing, but it won’t get you in your best shape ever — Burn Fat at Home
  will certainly help you reach those goals.)

• “I am too old to exercise.” (Resistance training is the most effective way to
  prevent and treat osteoporosis and arthritis. Even if you can’t perform high-
  intensity workouts, still aim to perform resistance training since this will get
  your bones stronger and you will be able to stay in the game a few more years.)

• “I eat healthy so I don’t need to exercise.” (Try to go for that if you want, but it
  is BS. Exercise mixed with good nutritional habits is the only way to enjoy a
  healthy life. Sure, controlling your nutritional intake may keep your weight and
  fat at a steady level, but exercise is the only way to strengthen bones and
  work your cardiovascular system.)

• “It won’t hurt if I cheat today. I will correct it another day.” (Let me put it
  like this, getting in to a state of mind where you just push things forward will
  only cause you problems. The typical “Eh, I’ll just do it tomorrow” attitudes is
  probably the MOST COMMON reason for failure when it comes to health and
  maintaining a healthy weight. You won’t do it tomorrow. Take action and start
  the Burn Fat at Home program today!)

Take a few minutes to think about these excuses. Have you used any of them yourself? If so, I hope you realize it’s time to make a change!

Good Luck and Be Safe,
Jonas

I mean, the weather does not have to be the deciding factor in a case like this; there are tons of reasons to why you don’t want to hit the track sometimes.

In this article, I got 4 tips that I recommend to all my clients when they first come to me and say they hate to run.

• Tip #1 – Interval Training.

Throw away the “good old-fashioned” 1 hour run. Believe me, I understand that you think running is boring when you do it for as long as an hour at the same tempo.

The solution to the problem is Interval Training.

- First of all, it’s a lot more time-efficient than steady state cardio.
- Second, research are showing that Interval Training is WAY more effective than steady state cardio both when it comes to fat loss and improving your overall health and condition.
- Third and last, it’s so much more fun than 1 hour running at the same tempo. Interval Training can last for only 15-20 min and you will see amazing results!

• Tip #2 – Apparel Shopping

When people come to me in their own gym-class outfit from -98, I tell them right away to do put it back on the top shelf in their wardrobe. Not that I am saying that everything from the “old days” are bad – I have a reason for saying this!

When you decide to make a lifestyle change, such as losing body fat, you need to change a few things with your life. Most common things are your nutrition, exercise habits and your mindset. But what also is important is to find new things that you associate with your new lifestyle.

So by investing in a new and good-looking track-suit, you associate that to your new lifestyle, and you feel good about it. It doesn’t have to be the most expensive track-suit you can find, but definitely something new and fresh!

• Tip #3 – Running shoes

I could have put this one together with the previous one, but fact is; this one is too important to be put together with another tip.

Sure, what I said about associating new things to your new lifestyle appears here as well, but it is not the main reason for investing in a pair of new running shoes.

You see, my guess is that your old sneakers looks more like an old gym bag or something. They have probably lost their colors and cushion, which mean they’re worthless.

A new pair of running shoes are essential for you overall health and to decrease the risk of injuries. But what a new pair of running shoes definitely does is giving you that feeling that you actually can fly.

The biggest brands of running shoes these days often have very high quality shoes, and the more you pay, the more you feel like flying.

The saying “you get what you pay for” definitely applies to running shoes, so have that in mind when you visit your local sporting goods store. I highly recommend you NOT to buy a pair of cheap sneakers; it will only get back at you at a later point (pain in ankles, knees, etc).

• Tip #4 – Music

Here is one area where you are allowed to keep something from the “good-old days”, and that applies both to your walkman (if that’s the case) and your good old rock’n’roll.

However, music really is essential for getting enjoyment out of your workout sessions. I always have my iPod with me when I work out.

As I said, what music you choose and what type of media player (Walkman, iPod, Mp3) is completely up to you, but I highly recommend that you have one with you for all your workout sessions!
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Alright, you now have 4 good tips to what you need to do in order to stay motivated and focused through your running sessions!

What are you waiting for? Go out there and get them right now!

Good Luck,
Jonas

Today I got a very important message for those of you who spend hours doing cardio training and aren’t satisfied with the results you achieve.

First off, let me give you a little explanation to what Interval Training is:

• A training method where you alternate hard work with easy work. An example may be that you run at 80% of your maximum effort for 15 sec, and then you jog for about 30 sec. That’s one interval. You repeat that motion for the desired number of times.

So what are the benefits of doing interval training?

Research has shown that interval based training may burn up to 9 times as much fat as steady state cardio. I say “up to”, because the scientific proof says somewhere between 4-9 times as much. But hey, 4 times as much as steady state cardio ain’t too bad, right?

It certainly works for me!

Any other benefits of doing Interval Training? Sure, take a look at this list:

• Time-efficient
  When doing Interval Training, you will see great results from a workout that only lasts 10 min. So with a proper warm-up and cool-down session, you can without a doubt be done in 15-20 min.
• Increase Muscle Mass
  Interval Training and Sprint based training have been shown to even increase muscle mass. This has to do with the high intensity of work you are doing, which by translating it, means that your muscles are working harder and are under a higher workload than when doing slow cardio.
• Burn calories hours later
  Steady state cardio burn calories during your actual workout, but not after your workout is done. What Interval Training does is that it’s burning calories, according to research, up to 24 hours after completed workout.

So let me ask you a question: why aren’t you performing Interval Training instead of regular cardio?

The answer to that differs from person to person, but one common reason often is that Interval Training is tougher to do than regular cardio. Interval Training forces you to get out of your comfort zone.

My solution is that if you are a healthy individual without any medical conditions, then give it a try at least. It is tougher than regular cardio, but it has SO MANY benefits that you’d be stupid not to include it into your workout schedule!

Stop staying in the comfort zone all the time. Go ahead, put on your sneakers and make a sweat!

Until next time,
Jonas

PS. My new workout program Burn Fat at Home is filled with smart and time-efficient workouts (such as Interval Training) that will shred your belly fat and make you more attractive. Take a look at it at: Burn Fat at Home

Just to give you a brief explanation to what Burn Fat at Home is, I would like to quote one of the experts
who reviewed the program for me:

“Best program I’ve seen in years! It makes sense, its easy to follow and incredibly efficient. Quality versus quantity is the best way to describe Burn Fat at Home. So often I see people at the gym year after year doing the same things with no results because they aren’t aware of how the body works.”
- Dr. Jonathan Amdur

Without being cocky, I just want to say that this is true.

“Quality vs. Quantity” – put that in mind, because I will come back to it for years to come. I can’t state how important the quality of your workouts are, because no matter how many hours you spend on long and boring cardio, if you still don’t do it the right way, then you’ll never lose that stubborn and ugly belly fat.

Check out the Burn Fat at Home website and sign-up for the form in order to get 2 reports that talks a lot about the problem regarding peoples’ workout schedule these days.

Until next time,
Jonas