Shall we talk about exercise? When we talk about this topic i have in my mind only three words from NIKE .

Just do it !

As with all subjects in question, people search information to solve a problem , you can gather all the info , the methods, the shortcuts. When you reach the end after collecting all that info , there is only one extra thing you must do. ACTION !!!!

So this is my story how i have done it. After many years of trying and quitting i have reach a valuable source of information and inspiration. His name was Bill Philips and his program was Body for life. His book was in the best sellers list of New York times.

First things first you must pass a medical test to check your hart and take directions from your doctor. So lets start with the tools of the trade that you will need from here after.A good pair of running shoes is a must.

Then  will suggest a weight device which separate fat from lean mass(LESS THAN 100$). You will not need to keep measures of your weight any more. The crucial element is to keep track of your fat weight. There is a specific acceptable area which have to do with your age and height. This is your target zone.

Secondly you must invest for an electric tread mill (1.5 horse power is ok for majority of people). Forget all subscription in gyms. This mill is the most valuable investment you will ever done. If you use it from now on you will save thousands from medical expenses.

Lastly you will need a report sheet for three months. Its crucial to promise your self that you will endure, and discipline your self for the next three months.

Each day you will write the distance covered, the calories burned and the time spend. The basic program is twenty minutes but not be surprised if you may continue for more. What worked for me was to have a TV in front of me and watch news or something light or music clips etc.

The other secret is to make your run just after you wake up. The stomach is empty from your night sleep and your body uses fat to burn from the places that fat is accumulated . So how you will run, as Philip says its very effective to run in four pyramids. What is pyramids ? Simple start at 5 km/hour on your mill for two minutes to get warm and then start increasing by one km per minute (that will be six for the third minute, seven for the forth , eight for the fifth  and then nine for the sixth minute) .Then you turn back to the six km/h  and start all over again. This pattern you will follow untill the 18th minute. In this minute you will give everything you got. You will push your self to the limit your doctor told you. Keep in mind that all this equipment has cardiovascular cheking so it will be easy to locate your limit.

After two weeks in the same program you might add 10% in your velocity keeping the pyramid pattern unchanged.

After the runing you might spend some time with your exercises in your abdominals and thights mentioned in our other web pages.

You will notice results from the first week. The base is three times per week but you can push it untill six times per week. In a matter of fact in the end of a program you will understand how much work an athlete needs to be competitive because even if you make it six times per week your program will be compared , in 1/8 of the proffesionals.

You may also inspire your self during your running or may have a prayer in the 18th minute but you are not go to allow your self  quiting.

If you need a push to your discipline i will say that a good book top read is the road less traveled by  Scott Peck.

You will take accelerated results if you will take care of your food also.

Stop the restaurants except from your day off or one time per week. Forget all fast food carbage, and start eating like a normal person. Eat milk,eggs,chiken,solomon,turkey,griiled meat, olive oil, tuna, salads and of cource grilled or boiled potates,rice, pasta, potatoes and of course accompany your meals with two big glasses of water.

What will be the sizes of your meals? The size of your fist is superb but no more. For example one chiken breast, one potato one tomato is the perfect sample.

After you will bring your self in the desired dimensions you may eat some more because its well know that the more energy you consume the more energy you must take.

The above system is the one i have practise and done.I have stop trying starvation diets and pills and whatever is mentioned in relevant conversations.

The system has worked for thousands of people and it will work for you.The gains for your health will be enormous and you will reach new levels of physical health and more important new levels of shelf respect.

JUST DO IT!