The 4 x 4 Fitness Challenge

betterPeople frequently tell me that they have difficulty with exercise.  They don’t know where to begin.  They don’ t have gym memberships or, if they do, they don’ t know what to do when they get there.  They don’t have time.  These and many other excuses prompted me to come up with a four week challenge to help people get started on the path to improved fitness.  The challenge will involve four different easy, at-home, no equipment workouts to be done every week for four weeks.  Each of the workouts is timed and the goal of the challenge is to improve your time over the four week period.  This is a challenge where the only person you compete against is yourself.   Continue reading

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The Most Effective Exercise

Hello all!  I have recently relocated to a new home and job in Baltimore, Maryland.  One of the first things I did after arriving was hit up Craigslist.com to search for some good exercise equipment so I can get back into doing Crossfit™ workouts.  Since I had neglected these for some time, I am quite out of shape but look forward to getting back into things.  As such, I thought I would review a post on the topic from the early days of the blog singing the praises of high intensity interval training (aka HIIT) which I believe is the best model for exercise to get you fit and help you lose weight.  If you want the details and evidence for the benefits of HIIT, you’ll have to check out my book which goes into detail on exercise and weight loss in part three.   Continue reading

The Importance of Measuring

I strongly believe that a lifetime commitment to regular exercise is the most important thing you can do to assure successful long term health and weight loss.  Consistency is the most important thing.  Unfortunately, exercise only works if you do it.  It sounds silly to say but it’s true.  One of the major obstacles to consistency is cynicism.  This comes in the form of “it’s not working”.  Continue reading

High Intensity Interval Training – More Results, Less Time

High Intensity Interval TrainingI was first introduced to the concept of high intensity exercise a few years ago when a friend of mine started me on CrossFit (www.crossfit.com). He was a pretty ripped ex-military type who suffered from a pathological love of physical exertion that created great pleasure with any exercise-induced suffering. I had been exercising since I was a teenager and had tried just about every form of running, lifting, cross training in the book but this was different. Continue reading