AAKA
The American Aerobic & Kickboxing Association
Chapter 1
You Are
What You Habit
By Steven Beaver
Your main job in life is to develop new habits and make them your master,
while at the same time replacing all habits that interfere with your success and happiness.
Did you know you are, where you are and what you are today, as a result of your habits? Your habits determine 95% of everything that you are. Everything that you will ever accomplish will be determined by the quality of habits you’ve formed, and which then formed you.
The good news is that you are not born with any habits. Everything that you are today you had to learn from the time you were an infant, till the present moment. Everything you have learned can be relearned into new and more productive habit. In reality, your desire is the only real limitations on your ability. If you want something badly enough and if you want it long enough, you will certainly achieve it.
You can become virtually anything you want to become, simply by becoming absolutely clear about what it is you desire, and by working toward that goal continuously, and persistently until you obtain it.
Your habits have developed since early childhood as a result of the decisions that you have made. Your entire life is the result of your past choices and decisions. If we believe this, than we have to believe that our future is also determined by our present decisions.
It should be a great relief to know that you are always free to choose. You can make new choices and decisions today that will determine what happens to you in the future.
Habits generally take about 28 days to learn or be replace. So perseverance is a must to achieve your goals. The Effects of Aerobic Exercise on Lean Tissue There are many theories out there about aerobic or cardiovascular exercise breaking down the lean tissue in the body. Aerobic exercise (exercise w/oxygen) should be a vital part of your regular fitness program. You are not only burning calories but you are using the most important muscle in your body - the heart. As your heart is pumping blood throughout the body you are increasing the amount of oxygen and the size of the blood vessels in your body. These blood vessels supply oxygen to the tissues including your muscles. The oxygen also carries out waste products to help with recovery and growth of tissue. What type of cardiovascular activity is best for you and your goals? Running, jogging and jumping rope are all examples of high impact aerobics and may tend to break down muscle tissue, burn more calories and with the presence of an improper nutrition program may lead to muscle loss. Determining what your ultimate goals are, whether overall weight loss, body fat loss or gaining lean body mass, will help you determine what type of cardiovascular exercise is best for you to reach your goals. One tip to achieving faster results is to complete your aerobic activity first thing in the morning prior to breakfast with plenty of water. Since your body has been burning calories during the nights sleep, body fat will be utilized as energy in the absence of glycogen in the blood stream. In conclusion, the muscle tissue in your body is vitally important for longevity and ultimate weight control. By incorporating a regular weight training and cardiovascular exercise program in your daily routine, you can add years to your life and life to your years. Cholesterol: The Good, Bad and the Confusing Cholesterol is a natural fat found in your body and is necessary for producing certain hormones and for building cell walls. Of course, you have heard that “high cholesterol” is very dangerous and can ultimately lead to heart disease. However, you should know exactly what your good cholesterol (HDL) and your bad cholesterol (LDL) levels are. Just because your total is 200 or slightly above does not mean you have a cholesterol problem. Exercise raises the “good” cholesterol in your body, while eating a heart healthy diet can lower your “bad” cholesterol; therefore, your total numbers could be effected. The guidelines you should follow are: LDL HDL TOTAL If you look at the chart and you want your results to be average or desirable but your chart reads in the med.-high range, you need to make some changes in your lifestyle. Here are a few things you might want to do: 1. Start a more intense work out program- increasing your cardiovascular work helps to raise the HDL’s and lowers your body weight. 2. Reduce the fat in your meals by eliminating butter, high-fat processed meats like sausage and bacon, cheese, whole milk and oils. 3. Limit your packaged products. 4. Reduce cholesterol causing foods like egg yolks, pre-made cakes, cookies, muffins and fried foods. Free Recipes
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Walking, cycling and stair climbing are examples of non-impact to low ior low impact cardiovascular activities that will potentially minimize the breakdown of muscle tissue.
It is very important to choose a type of exercise you will enjoy and will not cause boredom.
Cardiovascular exercise must be performed for no less than 20 minutes. A slow, steady and long duration program will achieve greater fat loss results when done on a consistent basis.
All of us are familiar with that confusing print-out you get from your doctor about your blood work and then your doctor says your cholesterol total is too high. This can be very confusing and even alarming at the same time. Unfortunately, that total number does not tell you exactly what is going on with your cholesterol.
Many factors come into play when determining if you are at risk or not.
There are other factors to consider:
* Heredity * Nutrition
* Exercise * Body Weight
High above 159 less than 35 above 239
Medium 130-159 n/a 200-239
Average below 130 above 60 below 200
Coming soon