Practice tasks for the third day of the seven-day adjustment period

The third day's practice tasks

Take a little time to make some modifications to the three dietary plans from Phase One. If you wish to use these plans, you should first show the modified plans to your personal physician or healthcare professional before starting.

By the way, you still have plenty of time to follow these dietary plans today. You should continue to follow these plans for the rest of the year. You should also take notes while following these plans. Furthermore, you should commit to eating these new dietary methods for at least 60-90 days.

Okay, that concludes today's practice!

Only after completing each task currently assigned can you move on to the next plan. After all, this isn't a race where every second counts. It's a form of metabolic exercise that you must follow systematically.

You must practice diligently every day and keep a daily journal, continuing this daily practice plan for 30 days. In the following days (days four through seven), in addition to continuing these dietary plans, you must also incorporate some new exercise programs each day, combining the dietary and exercise plans.

Congratulations! You are one of the very few people who have successfully implemented this health regimen to this stage. Most people abandon this book after reaching the previous stage and are unable to continue the plan.

Your persistent efforts demonstrate that you are someone who genuinely desires to change your health, improve your appearance, and physique. Only about 10% of all people who undertake this plan do so. These 10% are exceptionally talented and remarkable, and therefore, you are destined to achieve your goals and succeed. Now let's start by exercising your cardiovascular system to optimize your metabolism.

Day 4 Fitness Plan

Maintaining a healthy metabolism involves both aerobic exercise and strength training. These two components must be combined to ensure the overall health of your metabolic system. Optimizing your metabolism requires a holistic approach, considering both physical activity and a systematic, healthy diet; neither can be neglected.

As we've already learned, aerobic (cardiovascular) exercise consists of activities that consume a lot of oxygen. Do you remember any other types of exercise? The following are examples of aerobic exercise:

Run!

jogging;

Aerobic exercise;

Rotary motion;

Walk quickly;

Indoor rock climbing.

These types of exercises put significant stress on the heart and lungs, making them excellent forms of exercise that promote cardiovascular health. In addition, cardiovascular exercise can also have the following benefits:

Burning excess calories in the body helps maintain a normal appetite;

Improve people's mood;

Eliminate feelings of frustration, boredom, fatigue, and tension.

For any sport you choose, you should follow these 5 steps:

1. Do aerobic warm-up exercises;

2. Slowly stretch each part of your body;

3. Do aerobic exercise and strength training;

4. Do aerobic relaxation exercises;

5. Finally, do the stretching exercises one more time, this time more carefully.

Not everyone has enough time to complete all five types of exercise, but warm-up, substantial aerobic exercise and strength training, and cool-down are essential.

While stretching is important, its importance is relatively less in cardiovascular exercise, given the primary purpose of this program. However, you must remember this: you should never skip stretching exercises in your daily exercise routine for more than 30 days.

Warming up raises the temperature of the muscles, increases the heart rate, and promotes blood flow throughout the body, preparing the body for exercise. Stretching prepares the body for subsequent aerobic exercise, increasing muscle elasticity and flexibility, thus preventing injuries during exercise.

In addition, the heart rate of the aerobic exercise you choose should be within the range of your target heart rate during the exercise. Your target heart rate can be calculated using the following two simple formulas, which will help you understand the lower and upper limits of your target heart rate during exercise.

Your target heart rate lower and upper limits should be calculated using the following formula:

(220 - your age) × 0.70 = your lower limit of heart rate

(220 - your age) × 0.80 = your maximum heart rate

Simply strap a heart rate monitor to your chest to track your heart rate. These monitors cost only about $75 and can be purchased at any health and wellness store. Throughout your aerobic exercise, you must be absolutely certain that your heart rate is within your target heart rate zone, which is between the lower and upper limits of your target heart rate calculated using the formula above.

Cool-down activities are the opposite of warm-up activities. During cool-down activities, your heart rate should gradually decrease so that your body can eliminate harmful lactic acid produced during exercise and allow your body temperature to return to normal.

Now let's set some short-term aerobic exercise goals. If we're using a week as a base, then you must carefully plan your daily exercise routine for the week, do aerobic exercise on time, and set the exercise goals you should achieve within the week.

If you can only do 10 minutes of genuine, moderate-intensity cardiovascular exercise now, and then set your cardiovascular exercise goal to 30 minutes in the next 7 days, that is, to increase your exercise from 10 minutes to 30 minutes in 7 days, then such a goal is not only impossible to achieve, but also lacks a certain degree of safety.

It's important to understand that overexerting yourself won't actually boost your metabolism. A higher metabolic rate requires consistent exercise and training. In other words, you must be absolutely certain that you won't miss a single workout opportunity and won't skip any pre-arranged exercise sessions. Let's set a cardiovascular exercise goal: increase your aerobic exercise time by 5 minutes every 3 days. This goal will continuously improve your metabolic rate. However, once you've reached 60 minutes of cardiovascular exercise, you should stop increasing your cardiovascular exercise time and maintain that level.

As for the intensity of each workout, remember to monitor your heart rate, using the lower and upper limits of your heart rate as a benchmark to adjust the intensity. Only in this way can you burn excess body fat and boost your metabolism in the right way. Whatever aerobic/cardiovascular exercise goals you set, these goals should be very specific. You should also write down your goals and dedicate yourself to achieving them. Start taking action now to achieve each of your exercise goals.