Tools Blog Exercise and Fitness


GenoVive is excited to be featured on the award-winning fitness series Get Fit With Leslie with Leslie Hoffman. For years, Leslie has inspired people to look and feel their best with upbeat exercise routines, interviews with medical experts and nutrition segments.  On upcoming episodes of Get Fit With Leslie, you'll get an in-depth look at how GenoVive's weight loss program works as Leslie goes inside the lab with Dr. San San Ng to learn why DNA is an important factor in weight loss success and how easy it is to do the cheek swab DNA test.  Along with Leslie you'll learn about GenoVive's meal program and the benefits of all-natural foods and see how GenoVive inspired long-term health and fitness goals for one local mom.

You'll also see Leslie's fun weekly workout routines.  Watch Get Fit With Leslie weekdays on Cox 4 and twice per week on CST. 

Click here to find show times and channels in your area.

Exercise would have been a weird concept to people hundreds of  years ago. The average life of a worker was very difficult before great advances in industry and technology. Merely staying alive and healthy required an enormous amount of physical effort. Some people barely grew or found enough food to support themselves. Most of us still work just as hard as we did back then, but not in a physical way. Now we have jobs that require enormous amounts of mental energy. We feel just as exhausted at the end of a long day at work, but our bodies don’t burn nearly as many calories as they used to during the day.

This busy but sedentary lifestyle leads to problems when it comes to losing weight. We’re eating the same amount of calories on average as we did many years ago, but we’re moving around a lot less. This leads to a pandemic of weight gain. People who want to maintain a healthy weight really have no choice but to exercise, but since we’re just as busy as we’ve always been, that can be a difficult task. You need to be able to make room in your schedule for exercise while still having time for work, family, household tasks and commuting. There are lots of different ways to do this even though it may require sacrifice.

One of the most popular ways to fit in exercise is to do it right before or after work. This way you can stop off at the gym to or from the office. If you exercise at home like you can on our customized exercise program, fitting in time for exercise can be even easier. You can do your routine while watching the morning news to start your day or listen to your favorite music. Don’t let your busy schedule be an excuse for not staying thin and healthy. Exercise will make you feel great, relieve depression, produce better sleep and help keep your mind focused during the day. Don’t fall into the sedentary trap that modern technology offers you, keep exercising!


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Boredom is one of the leading reasons that people quit their exercise routines. The logic behind this is quite simple. Absent any entertainment or distractions, exercise is boring. Running on a treadmill or using an exercise bike in the same place hour after hour can get very tedious. Thankfully, we live in a technological age where we can bring entertainment with us wherever we go. MP3 players give us access to nearly limitless music while smart phones and tablets let us watch our favorite shows and movies wherever we happen to be. There is simply no excuse in modern times to be bored while exercising.

There are two types of entertainment when it comes to exercising: accompaniment and distraction. Most music can be placed in the category of accompaniment. This is because music can be used to create rhythm and flow during an exercise routine. For example, when you are on a treadmill or elliptical and a good song comes on you often feel the desire to exercise at the same beat as the song.  The music also creates a sense of purpose to your workout routine, as if you were Rocky Balboa training to the Eye of the Tiger. Music creates a soundtrack to your routine that gives you the motivation to continue to the end.

Movies and television are in the category of distraction. Rather than becoming integrated in the workout like music does, video has the tendency to distract us from what is going on around us. It forces us to use both our sense of sight and sound to focus on what is happening on screen. Watching a television show or a movie helps us ignore the thumping of a treadmill or our own thoughts of wanting to quit because it’s too hard. Most custom exercise routines can be finished within the scope of a single television episode. You can also break up a movie into three different days of exercise.


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Jody hated to exercise. Her trainer advised her to work out three days a week, and each of those days proved to be an enormous struggle. She often made excuses not to go, such as not getting enough sleep, not feeling quite right or having too much work to do. While she was able to stick to her routine during the first few weeks, she eventually found herself skipping work outs more and more often before she ended up quitting altogether.

Jody’s problem wasn’t that the exercise was too difficult. In fact, she thrived during the most intense portions of her routine, and afterwards she always said she felt like a million bucks. The problem for her was getting the motivation to go in the first place. This was because she was looking at her exercise routine as if it were a job. She felt as if the gain she was getting out of her routines wasn’t worth the effort that she was putting into it. She needed an additional source of motivation that wasn’t coming from the simple promise to lose weight.

Jody’s trainer advised her to find a workout partner, someone she could enjoy working out with and who she could be accountable too.  After talking to several of her friends, she found someone who was not only on a similar type of custom exercise routine, but was trying to exercise through a very similar schedule. Almost immediately Jody started her workout program once again, this time with the company of her friend.  Rather than feel the dread of future workouts as if it were a bad job, Jody found herself constantly looking forward to her exercise days. She and her friend often found themselves smiling and laughing throughout their work outs and discussing them fondly after they were over. For the first time she discovered something that not only made her healthier and happier, but something she loved to do as well.

Your GenoVive exercise program has the right level of intensity to match your calorie burning potential according to your genetic profile.  The routines are easy to learn from watching the online videos and you can do them at home (with your favorite music or even while you watch TV) or at the gym.


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The modern life is a busy one, fully of phone calls, video conferences, driving to and from appointments, meetings, social gatherings, sleep, eat quick meals and all the other ways we’ve adapted to the conditions of modern life. With all of these things going on, it may seem difficult to create time in your schedule for exercise. But just like with most things, when there is a will there is a way. You’ll have to decide whether or not exercise is important enough to push some of the other things out of the way, and if your goal is to lose weight and get healthy, it should be important enough.

The good news is that the GenoVive custom exercise program does not need to take up that much of your time, only up to an hour a day. Most of the exercises can be done in the comfort of your own home by walking in your neighborhood or adapted for use at your gym. Not only that, but they are customized to work at your own level of fitness and designed to teach you about the right intensity of exercise that works best for you. If you have concerns about your ability to do a particular exercise, you should skip it or start slowly with other exercises as you build strength. And always speak with your physician first before starting a new exercise routine.

If you still think that you don’t have the time in your schedule to exercise, it’s time to evaluate the time you spend more carefully. Write down everything that you do in a day on a daily planner or spreadsheet. Evaluate each item and give it a level of importance. Obviously items like sleep, eating, and working are essential, but there are probably some things on there that you simply can do without. Maybe cut out that daily trip to the coffee shop. Or instead of watching your favorite show on the couch, watch it while walking on the treadmill.


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Exercise can be fun, and if you don’t believe it, you’ve probably been going about it the wrong way. The reason that exercise can be a chore for many people is because they approach it as a job they hate. They go out to the gym or out for a run and they hate every minute of it, but they keep going because it is helping them lose weight and get in shape. For some people, that is the only motivation they need to keep exercising, but for others, the prospect of losing weight alone isn’t enough to get them through the rigors that exercise often comes with.

The best way to create motivation is to make exercise fun. What makes a fun physical activity is usually pretty unique amongst individuals. For some people, simply doing their custom exercise program with a friend or family member is enough to keep them entertained and motivated. For others, joining an aerobic or cycling class at a gym is a great opportunity to create structure and motivation to keep coming back. Active sports like soccer, tennis and skating can be a powerful motivator through aspects of competition and team camaraderie.

Some people have a hard time staying motivated to exercise because they simply don’t know if they are going in the right direction. This is especially true of many people joining the gym for the first time. With so many exercise machines, weight machines, free weights and other mechanisms around, it’s hard to know where to begin. What works for one person in the gym may not work for another. That is why the customized exercise program from GenoVive is an invaluable tool in helping you on the path of exercise that will actually help you see results.


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We as humans are very social creatures. Any activity we participate in is inherently more entertaining and motivating when we participate in it with others. Exercise is especially affected by this. When we work out with other people who have similar fitness goals to ourselves, it provides the motivation and accountability to keep going through all of the difficult times and instances when we would just rather quit and sit back down on the couch.

Finding a fitness partner can be difficult, however. If you want to play sports, finding a team and being part of a group of people with similar goals is easy, but if you plan on doing traditional exercises in a gym or at home, finding others requires a bit more planning and effort. If you have friends or family who are also trying to lose weight and are going to gym, make arrangements to go together. Having someone you care about and that cares about you while you work out will make the experience fun and will keep you motivated.


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Getting enough exercise within a daily routine is a struggle for a lot of people. Between work, chores and errands there is sometimes just not enough time in the day to get a good workout. Thankfully with the rise of modern technology, specifically video, exercising at home has become easier and more fun than ever. Nearly every game console on the market today has fitness games that allow people to get a great workout in the comfort of their own home. Exercise games come in a variety of styles and mechanics.

Video games might offer several solutions to the problems people have with exercise, motivation being the most important. Games give an additional source of motivation that don't exist within traditional modes of exercise. This motivation comes through the excitement within the game, visual tracking and goals within the game universe and immediate rewards that don't directly correspond with weight loss. All of these factors greatly increase the chance that you will be motivated to exercise because you will be losing weight and having fun at the same time.

If video games aren't your thing there are still lots of workout videos on the market to suit your needs. Try to find a program that includes most of the exercises you learned through your customized exercise plan through Genovive. Those particular exercises are optimized to help you get fit and lose weight and will help you see the best results. Exercise video can be used in conjunction with certain equipment or with just yourself, a wall and a floor mat. A good workout video should be entertaining and keep you motivated so that you can stay consistent with your exercise.


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Don't cut your workout routine short by skipping the cool down - it's important.  GenoVive's fitness expert, Travis Steffen of Workout Box explains the benefits of the cool down in this video.




One of the principal laws of nature is that it is much harder to get something started than it is to keep it going. This exhibits itself all throughout our lives. For example, it takes more energy to get a car going from stop that it does to go a steady speed.  It’s also much harder for most people to start a project than to keep it going. This concept is just as true for exercising as it is for other things. Starting an exercise routine can be a bit difficult, but once you get going exercise can become a normal and easy going part of life.

You custom exercise program should become part of your normal routine so that it becomes habit. The first few days or weeks can be difficult, but the custom exercise plans developed by Genovive take into account all sorts of fitness levels, allowing even the most novice exerciser access to a system that will allow them to get in shape.  The program is designed to gradually but effectively introduce you to exercise that will have you feeling great and burning fat. Plans also account for people who consider themselves advanced as well with lots of high intensity exercises that will make you sweat and burn lots of calories.

Once you start working out on a regular basis, exercise becomes a slippery slope. You will be shocked at how fast you get into shape and start doing more and more intense exercises for longer and longer times. You’ll also be amazed at how good exercise makes you feel, especially right after a workout. Endorphins in the body get created when you have an intense workout and tickle a lot of pleasure centers in your brain. You’ll be surprised at how quickly you become addicted to working out and you will find yourself craving workouts even on your day off. This is when the pounds really start to come off.


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A common perception amongst the public is that exercises that benefit weight loss are limited to cardiovascular workouts. This type of exercise is very important as it helps strengthen the heart muscles and increases energy burn, but it is not the only important component to losing weight. Strength resistance exercises have the benefit of burning calories while being done, but they also increase the general metabolic rate when at rest. The reason for this is that muscle burns calories just to maintain themselves, so for every extra amount of muscle you have on your body you are burning an increased amount of calories even at rest..

There are a lot of good ways to build muscle whether or not you have access to a gym. Lifting free weights is arguably the best way to gain muscle mass. The reason for this comes from the nature of the lifts themselves. In order to lift a free weight you have to not only lift the mass of the object itself, but use various other muscles to keep the object balanced. This naturally works out many auxiliary muscles surrounding the primary muscles that would not get worked on a fixed weight machine. The more muscles worked the better the effects will be. Some people are intimidated by free weights often because they don't know how to use them or because of the type of people that use them. There are lots of simple exercises you can do with barbells that don't require the use of the big bench presses and squat bars.  For someone who’s not experienced with weights, the GenoVive exercise program lets you start with small dumbbells and work your way up as you progress.

If you go to a gym, using the fixed weight machines is still a good choice for gaining muscle mass. You can mimic many of the free lifts on machines by targeting all of the key areas: chest, arms, shoulders, upper back, lower back, upper legs and lower legs. This will require quite a few machines, but once you get a routine down you can get through them pretty easily. And of course, don't forget sit ups. They aren't just good for getting a six pack. The stomach has a large group of muscles that are essential for building if you want to gain muscle mass and lose weight faster.


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It can be tempting to use cold temperatures and storms as an excuse to not exercise. We might say things like “it’s too cold” or “there’s too much snow” as a way to get out of exercises we wouldn’t want to do even if it was warm. There are plenty of exercises to do during winter even if you don’t have a gym membership. It’s important to remember that the only real barrier to exercising is your own will to do so, and that no amount of bad weather will be able to stop you if you really want and need to exercise.

There are plenty of healthy outdoor activities for people during winter no matter where they live. In warm weather states like Arizona and Florida, the temperatures don’t get very cold during winter and many of the activities like running, walking and soccer can be played just as comfortably during winter as in summer. For cold weather states, activities like skiing, snowboarding, ice skating and cross country skiing are great ways to get outside and lose weight even in the coldest months.

If for some reason you can’t or don’t want to get outdoors to exercise, there are still lots of things you can do inside the home to maintain cardio and muscle strength. Aerobics DVD’s are all over the place and can give you a good 30 minute cardio workout at any time you want in the comfort of your own home. Exercises like push-ups, sit-ups and wall squats among others can help you maintain your muscular strength. And thankfully, most of the exercises in the Genovive custom exercise program you can do in your own home.


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Why do runners seem to love running? The reasoning can seem inexplicable to people who don’t run, but to runners the answer is clear; it gets them high. Many of us have gotten overweight because we try to use food for the same effect, and while food does release chemicals into the brain that make us feel good, over eating for pleasure has disastrous effects. A great way to lose weight is to try substituting out the unhealthy activities we partake in to get pleasure.

The initial barrier to exercising can be quite steep, which is helped with Genovive’s custom exercise plans. Once you’re over the hump, exercise can become an addictive activity that will have you feeling great while also doing great things for your body. This is because increased levels of exercise produce endorphins that reduce levels of pain and act as sedatives. Exercise has been said to increase health benefits across the board, both mentally and physically.

Running isn’t the only activity that produces positive mental conditions. Any exercise that raises the heart rate for an extended period of time can help alleviate depression and make your body and mind feel wonderful.  This does not just come from the released endorphins, but from the satisfaction of working hard and knowing that you are improving your body. Every time you choose to exercise instead of sitting in front of the couch with a sleeve of cookies, you’ll have the satisfaction of knowing that you’re on the right path to weight loss.


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Exercise has enormous benefits for losing weight.  Diet is very important, but when combined with proper exercise; your body can turn into a fat burning machine.  Proper exercise contains two proper components, cardiovascular training and strength resistance training. When combined, you will lose weight while gaining strength and endurance. The more fit you get the more inclined you will be to keep exercising. This will provide an upward spiral to getting in shape and reaching your ideal weight.

Cardiovascular exercise is important for strengthening the heart and burning calories. There are tons of different options for this type of training. You can jog outside or use equipment in your home or gym such as treadmills and elliptical machines. You can play active sports like basketball, soccer or certain types of martial arts. You can follow workout videos in the privacy of your home. You can also join aerobic or dance classes. These have the benefit of building certain muscles while also getting an aerobic workout. You should choose the option that you are most interested in so that you can stick with it in the long run.

Strength resistance exercises help build muscles, which increase metabolic activity. Basically, the more muscle you have the more calories your body will have to burn to maintain those muscles. This has obvious benefits for weight loss. There are plenty of different options available for strength resistance training. You can go the traditional route by lifting free weights in a gym or at home; but be careful, make sure you know the proper technique from a trainer or knowledgeable partner before attempting to lift. You can also use weight machines which don’t require a spotter but offer less overall benefits. You can even use resistance machines that you often find advertised on television. Anything that helps increase muscle mass will ultimately be beneficial in the weight loss process.


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Even though we all know that exercise is one of the most important aspects to weight loss it is still difficult to find the time to actually do it.  The one sure-fire way to fit exercise into your schedule is to do just that: 

Add it to the calendar like anything else!  Making concrete plans allows us the opportunity to make the time for things that really matter, like our health.

Working out at home in front of the t.v. with an exercise DVD or go to the gym, put exercise into your daily routine just like you would say a business meeting.  You can’t just miss a business meeting so you also can’t just miss your exercise routine.  If you sit around waiting for “free” time to just appear for you to go exercise you will never do it and you will always bring up the same old excuse.

In between workouts, there are several things you can do to keep moving. More and more individuals are riding their bikes to work, not only to save gas, but to improve their health through exercise. If this isn’t possible, there are still plenty of things you can do throughout your workday to make the most out of opportunities for exercise.

If your building has an elevator, take the stairs instead. If you drive your car to work, park as far away from the building as possible, unless you work at night. Take some time during your lunch break and either walk around the block or do some exercises in your office. You don’t have to work up a sweat to benefit from exercising. You can do sit-ups, walk in place, and even do jumping jacks.

Start looking for opportunities to get moving, especially when you are confined to work or home for long periods of time. You’ll be surprised at how much better you’ll feel and how many calories you’ll end up burning.


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Most of us recognize and understand the importance of exercising and physical fitness in general but many of us compromise when we feel we push ourselves too hard.  That is why finding an exercise that you enjoy, like dancing, is one of the most important ideas to consider when starting an exercise program.  Fun workouts are hard to want to avoid and more often than not we won’t compromise.  For many health enthusiasts dancing has become the new aerobic exercise.

Dancing is an activity which is fun, burns calories and is also considered as aerobic exercise. For these simple reasons it should be considered seriously by everyone interested in optimal health.  Dancing helps strengthen the muscles and their flexibility. Dancing also can help tone all areas of your body. While there are many forms of dancing the reality is that if you are having fun you will persist in the physical activity. If you are not having fun, you will not.

There are several ways that people can become more proficient at dance.

Private lessons

Formal Group Dance Lessons

Informal Group Dance Lesson

Video Dance Instruction

While each of these methods of learning is very different from the other they will help a person improve their dance skills very quickly. The path you choose to take in learning how to dance is completely up to you.


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Music is a great way to add spice and energy to your workouts.  With good music for an aerobic workout helps you stay focused and motivated as well as keeping you in a good mood throughout your exercise routine.  Specifically when doing aerobic workouts adding a good beat and rhythm keeps your body in a continuous flowing movement.  Other benefits of adding music to your workout include the focus, motivation and beneficial exercise.


Adding music to your aerobics workout adds the benefit of allowing you to focus on something other than the exercise regimen. You focus on the enjoyment of the music. This focus also pushes out the day’s activities and allows you to be in the moment.


A person who is involved in an activity that is enjoyable and is beneficial will want to continue that activity. The reverse is also true. If an action is rewarded with a negative feeling or experience, that action or experience is not repeated. Therefore, if a person does not like to exercise, but combines the pleasure of music with exercise, they are more likely to continue.

Beneficial Exercise

The major benefit of adding aerobics music to your workout is the cardiovascular workout you receive. A good music workout will stimulate the heart, increase the blood flow and your breaths. Other benefits are the possibility of weight loss and weight maintenance.

Variety of Music

There is nothing as exciting as aerobic exercising to the tune of your favorite music. The variety to choose from includes top 40/dance to disco to Broadway hits. Some of these aerobics music albums feature perfect 32 count and offer variety to suit the musical tastes of everyone and all age groups. It should be noted that the speed of aerobic music should be between 118 to 122 Beats Per Minute.


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Yoga has been a prevalent form of exercise in the East for centuries, having its roots in India, and is now considered a healthy form of exercise in the West.  It works by bringing mind and body closer together to relieve stress and pressure from our hectic lifestyles.  Many sportsmen and women use yoga to relax after their sport. It is a totally non-competitive activity and a perfect way to wind down from heavy or intense activity. Sportspeople also benefit from an increasing level of flexibility in their bodies and the clarity of mind that yoga brings them.

Yoga poses, or asanas as they are called, when combined with correct breathing and concentration, promote calmness and strength. If you were to practice daily you would very soon find that your ability to concentrate was getting better making everyday tasks easier to complete.

The easiest way to start practicing yoga is by either attending a class or maybe buying a good quality video. If you suffer from some form of physical limitation you should perhaps look at Iyengar Yoga. This system uses props to make exercising easier. Alternatively you may want to improve your concentration levels. In this case you may like to try Ashtanga which involves exercise, breathing and a level of meditation. There are many kinds of yoga so you are sure to find one that suits you.


Getting rid of extra weight is on everybody’s wish list nowadays.  Luckily, getting rid of the extra flab is just a walk away.  Walking is a great way to burn off calories because it’s easy, adaptable, convenient, and inexpensive.  Trying different trails and walking routes helps keep the walking experience fun and keeps you motivated.

Getting started …Pick good shoes! Look for a comfortable pair with flexible soles, ample space for your toes, and good traction. Hat for your head, keeps the sun and rain off your face. You should wear clothing made of synthetic materials that whisk away sweat to keep you dry and cool. Add a water repellent jacket that’s breathable in the wet months.

Some other places to try are:
- The mall, most have walking groups in the mornings
- A Park
- Your Office
- Stay at home and walk in front of the T.V.

Walk a dog. Dogs love to get outside and their excitement can be contagious. If you lack a live-in pooch, walk a neighbor’s dog or volunteer to walk dogs for the Humane Society. They would love you for it and you would feel all the better for it. Add music if you would like to (just one ear plug for safety) or grab a friend or relative. Just have fun with it. But stay safe. Be aware of your surroundings at all times.


If you dread going to the gym because you feel it is super boring and so routine then you haven’t been mixing up your workouts!  You can make working out fun! Here are some ways to make your workout more fun and mix it up so your body doesn’t plateau!

One of the best ways to make your workout more fun is to workout with a friend. This will give you more motivation and it will probably prevent you from skipping if you know you’ve got someone waiting for you. It’s even better if you can find a workout buddy who is a little more advanced than you are. They’ll be there to keep pushing you to step it up a notch. If you don’t have anyone to workout with, be creative. You can try looking online, talking to some of your coworkers or even just sign up for a fitness class.

Make sure that you mix things up every once and a while. Who wouldn’t get bored spending an hour a day running in same spot? That’s why you’ve got change things up as much as you can. You can do this by changing your activity completely or just simply changing the scenery. Consider taking some classes or going for a run outside, rather than in the gym. You can also change up the equipment you use. If you normally just do sit-ups on a mat, why not try using an exercise ball next time?

Choose a goal for each workout. It should be tailored to your specific fitness level and push yourself hard to achieve it. It’ll give you something to strive for, which will make your workouts a lot more interesting. Just make sure that the goal is realistic. If you’ve just recently started jogging, don’t make your goal to run for 3 miles. But also don’t make your goal too easy either. It should be just challenging enough to make you work a little harder than usual. You can also break your goal down into smaller mini goals or checkpoints if you really want to keep your focus.


Many people believe that if they only perform aerobic exercises not only will they lose weight but also tone and firm their muscles.  In reality, aerobic exercise is mainly only a fat burning exercises through the increase of metabolic activity, but doesn’t implicate a lot of muscle action. Resistance training, otherwise known as weight training, is where the real toning occurs and utilizing both methods produces the greatest weight loss benefits.  In fact, countless studies have shown that the combination of both types of exercises can increase weight loss by up to 60%!

Muscle may weigh more, but when you increase your muscle composition, the body is able to burn more fat, even when you are resting, because your metabolism is higher. A pound of muscle will use 350 to 500 calories per week to survive, while a pound of fat only needs about 14 calories per week. New studies have shown that building muscle helps your body fight disease better, too.

Strength training benefits everyone, no matter what age or sex, and is becoming recognized as an important component of fitness. Research is indicating that the muscle loss found in elderly people doesn’t come from age, but lack of activity. Even a young person who doesn’t get enough exercise can lose muscle mass and strength. Strength training, such as lifting weights or performing weight-resistance exercises, as little as twice a week can help maintain or increase muscle mass.

It is very important to do both aerobics and strength exercises. The aerobic exercises help your heart and lungs get stronger and help your body utilize oxygen more efficiently, which in turn helps with strength training and overall fitness. The strength exercise helps develop muscle, reduce body fat and maintain bone mass.


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You can get into shape without a gym membership and without purchasing expensive fitness equipment! Here is a list of a few simple exercise routines that can jump start your metabolism

1. Jumping Jacks – Yes, good old fashioned jumping jacks-the same exercise we did as kids. They are an excellent warm-up exercise to start your routine with and provide good cardio benefits if done at a high intensity.

2. Walking – If the weather is nice, this is a great outdoor activity. Find a nice place to walk and take advantage of the fresh air, sunshine and scenery. This keeps it much more interesting and fun than walking on a treadmill in your basement.

4. Step exercises – These can provide good cardio benefits as well as toning your legs. Just stand in front of the bottom step on a set of stairs or any other solid surface that is the same height. Step up with one foot and then the other, then step back down with one foot and then the other. Increase the pace for a higher intensity workout.

5. Pushups – Pushups are great for developing arm, shoulder and chest muscles. If you find them to be too difficult at first, try doing them on your knees instead of with your legs straight out. When you feel that they have become too easy, try them with your legs straight for a more challenging workout.

6. Leg Raises – These are good for toning the abdominal muscles. Simply lie flat on your back and raise your legs about 12 inches off the ground and hold them for 10-15 seconds. If you can’t hold them for this long, try doing them with your legs bent.

8. Squats – This is a great exercise for your legs and glutes. To do them properly, stand with your feet shoulder width apart and squat down until your thighs are parallel to the ground then slowly stand up again. Be sure to keep your back straight and your head up through the entire movement.

9. Leg/Arm Raises -This exercise strengthens your core muscles and tones your shoulders and glutes. Start on your hands and knees. Raise your left arm straight out in front of you and your right leg out straight behind you at the same time and hold for 2-3 seconds. Repeat with the opposite arm and leg. Alternate from side to side.

10. Dancing – Dancing can be a great aerobic exercise if done at high intensity. The really great thing about dancing is that you can have a good workout and have a lot of fun at the same time.


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Exercise is an important and integral part of long-term weight loss and overall health!  Its benefits go far beyond physical appearance; it can increase your metabolic rate, increase the lean body mass in your body, and increases the energy you use to completely normal tasks.  Diet alone is not enough because it only leads to reducing the intake of calories which can lead to malnourishment because you will probably not get the needed vitamins and nutrients.  On a diet alone it is known to decrease your lean body mass and resting metabolic rate, both a hindrance to long-term weight loss.  During a severe caloric restricted diet you can lose up to 40% of your lean muscle mass and also studies have shown you are more likely to regain the weight you lost through diet alone than a combination of diet and exercise.

A single session of exercise causes little fat loss. However, regular training can make a substantial difference in the weight-control program. The expenditure of 300 calories during exercise, three or four times a week, can result in a less of 13 to 23 pounds of fat a year, provided the caloric intake remains the same. That may not seem like much weight to a crash dieter. However, the weight loss consists largely of fat and is not a combination of water, lean tissue, and fat which is what is commonly lost on most fat diets. Although dieting is drudgery, exercise is an enjoyable way to expend calories.

As fitness improves, exercise has a more potent effect on caloric utilization. A change in maximal oxygen consumption from 3 liters per minute to 3.5 liters per minute increases the ability to use calories by almost 20%. Exercise for weight control should center on long – term endurance activity for a minimum of 20 minutes.

Weight training has been suggested as an important component in a long – term weight – management program. Programs stressing caloric restriction cause decreases in lean body mass, negative nitrogen balance (i.e., body loses protein), and diminished muscle strength. Including weight training in the weight – reduction program helps spare lean body mass and maintain nitrogen balance. Also, improvements in strength between 17% and 22% have been reported in subjects who weight – trained during caloric restriction. Lean mass is the most important determinant of resting metabolic rate. Weight training increases or maintains lean mass in people on low -calorie diets.

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