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I think that most people understand how beneficial running or bicycling is to the health of the heart and the body as a whole, but did you know that they have several important mental health benefits that can improve your brain efficiency as well?  In this article, I will show you the 4 amazing mental health benefits of that you can start enjoying today with jogging or bicycling.

The 4 Mental Health Benefits of Jogging or Bicycling

Benefit Number 1 –Enhances Mental Clarity – Are you the creative type stuck in a rut?  Well,  put that computer keyboard away.  Put on your running shoes, and go out for a 30-minute run.  You will be surprised at the freshness of new ideas that pour into your mind when you return and sit down to type.

Benefit Number 2 –Enhances Positively Your Mood – Just got into a fight on the phone with a relative or someone close to you?  Don’t punch a pillow!  Grab your bicycle, and hit the pavement for 10 to 20 minutes.  Your body will produce for you an “endorphin rush”.  (Endorphins are the body’s natural chemical mood enhancer which make you feel good - with no side effects.)  With a clear mind and a better mood, you are better able to think clearer and resolve rationally any conflict that you need to address in a calm and patient manner.

Benefit Number 3 –Helps To Relieve Minor Depression – Clinical depression notwithstanding, a 10 to 20 minute run can relieve the symptoms of mild depression, that is, of feeling overwhelmed that can sometimes be attributed to the stress of letting your thoughts run wild over-and-over in your head.  Running or bicycling  will slow the excessive thinking and worrying pattern of your mind, and will allow you to suddenly feel a greater state of peace.

Benefit Number 4 – Improves Brain Circulation and Brain Efficiency – Running or cycling demands more oxygen into the bloodstream, and part beneficiary to this increase of oxygen-intake is the brain.  The brain is fueled by oxygen, and when you give your body an oxygen-boost through jogging or cycling, you have also enhanced the efficiency of your brain power.

Did you know that Einstein was an avid bicycle rider?

Yours in health,

Charles Prosper

“The 12-Week Fitness Guru”

P.S. Leave us your comment.  Thank you.

The Dawn – The Godly Hour to Exercise

There is a very strong case for making the supreme effort to discipline yourself to get up in the early morning, pre-dawn hours to work out.  I am sure that before I have even gotten to the next paragraph, many of you reading this will have already declared me insane and have decided to go out for a walk instead.  Well, if you are still there, and if you would like to learn how to work out in one of the most rewarding periods of the day, just stay with me, and you will be glad you did.

The Case for Working Out In The Morning Pre-Dawn Hours

Reason Number 1 –  Your Body Is At the Best Time of the Day for Fat-Burning and Muscle Growth – One of the primary reasons to get up and work out with weights first thing in the morning upon awakening is because your testosterone level is high.  Testosterone is the hormone that triggers muscle growth.   Because you have not eaten all throughout the night, your body is prepared to metabolize its body-fat for fuel, ergo, fat-burning occurs quickly and easily.

Reason Number 2 –  No One Will Disturb or Distract You At This Hour – One thing is for sure, you don’t  have to worry about any unexpected phone calls or interruptions between 4:00 and 6:00 a.m.

Reason Number 3 –  You Experience Great Peace and Serenity Working Out In the Pre-dawn – One of the most peaceful and spiritual experiences in the world is to exercise your body in the quiet of the morning as the golden sun begins to gently rise in the east. Exercise now becomes a profound spiritual experience which creates a deep state of inner peace for you and for the rest of your day.

How To Train Yourself to Get Up To Workout in the Pre-Dawn Early Hours

Now the question becomes how would you go about getting used to getting up so early if you have never performed a discipline of this type before.  In a word, you must make the commitment by seeing the benefits and wanting to get up at this Godly hour.  It’s all about desire.  If your desire for the benefits is great enough, the discipline will take care of itself, and in time, it will not be a discipline any longer but rather a practice of pleasure.

Go To Bed Early (By 8:30 p.m.)

I think even more radical than getting up at 4:00 or 5:00 a.m. will be the need to go to bed before 8:30 p.m.  I can only say that the top 5% of the world’s most successful people are always willing to do what the majority 95% of the average populace are never willing to do.  To which group will you belong?  You decide.

The Stages of Getting Used to Getting Up Early to Train Pre-Dawn Hours

Stage 1 –  Total Resistance and Denial – Your mind will begin to go crazy on you.  Thoughts will enter your mind such as “Are you nuts?  Don’t you dare get out of this warm and comfortable bed!”  Observe this reaction.  Ignore it, and get up anyway.

Stage 2 –  You Get Up Grumbling – You force yourself to get up, and you may find that you are still grumbling to yourself.  The mind is quite resistant to get up and be hauled out of its customary rut. Observe this reaction. Ignore it once more, and get dressed and ready to train.

Stage 3 –  You Do Your First Pre-Dawn Workout – You complete your first pre-dawn weight training workout.  You then realize that it is doable, and, it is not all that bad.

Stage 4 –  You Enter the Spiritual Zone – If you continue through stages 1, 2 and 3, somewhere around 3 weeks, you begin to love the feeling and the exhilaration of getting up this early.  You begin to truly, truly enjoy it.  At this stage, you are hooked on it for life.

And to help you get started creating your perfect body in as little as 12 weeks, you are invited to claim your FREE Instant Access to receive a FREE 10-minute Audio Interview with the 4-page pdf transcript on “How To Get Fit Fast At Any Age” as well as a Free weekly online fitness training and nutrition eCourse when you visit:

http://www.FitnessGuruBonus.com

You will receive powerful secrets how to, in as little as 12 weeks, develop strong lean muscle and take off pounds of body fat and keep it off for good!

Click on the above link. Get your bonuses now. You’ll be glad you did.

Yours in Health,

Charles Prosper

“The 12-Week Fitness Guru”

Life happens. In spite of all of our best intentions, we just are not always able to accomplish things as planned. That’s just life, but that is not just your excuse not to do the best with what you have available to you. The most important thing to the success of your health and fitness lifestyle is consistency. Metaphorically speaking, you can’t be up one day and down the next, that is, once you have committed to your health goals, you must move forward, faithful, loyal and true to what you have carefully planned and set out to do.

There will be those days when you can complete your full 45-minute to an hour exercise workout using your weight training equipment. Yet, I assure you that you will find more than a few occasions where something happens where you don’t have a complete hour to spare. You have, say, only 15 minutes. Is this a reason to skip, and just give yourself the lame excuse and escape of saying, “Oh, well, I will just make up for it next time.” No, that is not the approach nor the path to success.

Do A Partial Workout – Just Don’t Skip

A 15-minute well-planned alternative routine is far, far better than doing nothing at all. The preservation of your routine is overall far more important than the details of what you must do. Ordinary things consistently done produce extraordinary results.

What Is Your Emergency “Abridged” Workout?

If you have not already thought about it before, now is a great time to think about and plan an emergency “abridged” workout. The idea behind creating a shorter but just-as-effective routine is to be able to maintain your progress. Skipping always interferes and retards your progress.

My Emergency “Abridged” Workout

This is how I do it. If I can’t do a full 45-minute or an hour routine which is about the average time that I take for my progressive weight training exercises using my barbells and dumbbells, this is a simple sample but effective routine that will take me no more than 15 minutes.

• Chest and Shoulders (Barbell Bench Press: 3 sets of 12 reps – same weight)

• Back (Barbell Bent-Over Rows: 3 sets of 12 reps – same weight) I may use same weight as chest.

• Legs (Barbell Squats: 3 sets of 12 reps – same weight) I use a squat rack and same weight as the back.

• Biceps (Barbell Curls: 3 sets of 12 reps – same weight) Use a weight lighter than the back or chest.

• Triceps (Floor Push Ups: 3 sets of 12 reps – body weight)

And if I really had to, I would only do the Chest/Shoulders, Back and Legs exercises. There is a real good reason for this eclectic choice:

Select “Multiple Joint Exercises” As Your First Choice Whenever Necessary and Possible

A “multiple joint exercise” would be those such as: the Barbell Bench Press, the Barbell Leg Squats and the Barbell Bent-Over Rows. The significance of “multiple joint exercises” is that, they themselves, trigger muscular growth all throughout the body by healthfully stimulating the entire endocrine system of glands, in particular by triggering the production of more body-building testosterone. A little planning and with the right exercises done in just the right amounts can go a long, long way to your ultimate health and fitness success.

And to help you get started creating your perfect body in as little as 12 weeks, you are invited to claim your FREE Instant Access to receive a FREE 10-minute Audio Interview with the 4-page pdf transcript on “How To Get Fit Fast At Any Age” as well as a Free weekly online fitness training and nutrition eCourse when you visit:

http://www.FitnessGuruBonus.com

You will receive powerful secrets how to, in as little as 12 weeks, develop strong lean muscle and take off pounds of body fat and keep it off for good!

Click on the above link. Get your bonuses now. You’ll be glad you did.

Charles Prosper

“The 12-Week Fitness Guru”

P.S. Please leave your comments.  Thanks.

I believe that intelligently planned and carefully executed and regular weight training exercises with barbells and dumbbells is one of the greatest blessings to give to yourself.  Let us say that you have started and that you have committed to a health and fitness lifestyle of using progressive weight resistance.  Now, the only thing that you need to decide is at what time will you train every day.  In this article, I want to make a case for training in the early morning, pre-dawn hours between 4:00 and 6:00 a.m.  Now before you start squawking and balking at this idea, keep in mind that this is just a strong suggestion.  It is not a mandate.  You can choose to work out at whatever time you choose.  I just want to give you here in this article very clear and lucid reasons for you to start right after you get up and just before you start your day.

The 3 Main Benefits of Working Out in the Pre-Dawn Hour

Benefit Number 1 – Testosterone Is Naturally High In The Morning Upon Awakening – Whether it is the day that you weight train or the day that you jog, in the pre-dawn you will get a testosterone boost.  What this means is that the key hormone responsible for muscle growth and muscle mass is coursing in healthy high levels through your bloodstream.  (Parenthetically, the reason why a healthy male usually experiences morning erections is due to the fact of higher levels of testosterone prevalent in the body at this time.)

Benefit Number 2 – You Will Never Have Any Distractions or Demands on You at This Early Hour – The phone ringing, clients calling, children needing your attention or your mate asking you to go on a quick errand is not likely to happen at this hour.  Once you’re done, it’s over.  The remainder of your day free and clear.

Benefit Number 3 – It Becomes A Spiritual Experience – Now we’re talking body and soul.  Working out in the morning (pre-dawn) is an incredibly peaceful experience.  You will feel, in time and with practice, unspeakable serenity.  Along with the pleasurable and relaxing endorphins that will course through your body, you will spiritualize and make peaceful and productive the rest of your day.

And to help you get started creating your perfect body in as little as 12 weeks, you are invited to claim your FREE Instant Access to receive a FREE 10-minute Audio Interview with the 4-page pdf transcript on “How To Get Fit Fast At Any Age” as well as a Free weekly online fitness training and nutrition eCourse when you visit :

http://www.FitnessGuruBonus.com

You will receive powerful secrets how to, in as little as 12 weeks, develop strong lean muscle and take off pounds of body fat and keep it off for good!

Click on the above link. Get your bonuses now. You’ll be glad you did.

Charles Prosper

“The 12-Week Fitness Guru”

P.S.  And before you go, don’t forget to leave your comments.   Thank you.