Health Increments - A healthy way to exercise and lose those unwanted pounds and inches

Health Increments - A healthy way to exercise and lose those unwanted pounds and inches

The concept of Increments was born out of years of starting exercise programs and then stopping a few short months later. I would always be motivated for the first couple weeks and then slowly situations would come up that would give me excuses to stop. It took me a long time to figure out that my inability to continue the program wasn''t because I had a lack of self-determination but more to do with the amount of stress that any one person can sustain for an extended period of time and how that affected my ability to form the Health Habit. There is an accepted truth that exercise helps release stress. It is misleading and isn''t an absolute truth. It is true that once you attain a certain level of proficiency at that exercise that it helps relieve stress but when first beginning any exercise program it is stressful to the body as it is new and different. That is why most people can only maintain an intense physical program or diet over a period of 2-3 months and then they quit. Pushing your limits in exercise is as stressful as a regular job. The key to maintaining an exercise program is to make it effortless, almost too easy and to make sure that the stress of exercising doesn''t contribute to an over stressed life style. The key to raise your levels of intensity is in "Increments" and not to push the limits from the start. The key to maintaining the program for an indefinite amount of time and creating a habit is to never raise the level beyond an incremental level that begins to cause over stress. This program is based on the "Incremental Intensity Level" concept. Your starting point isn''t your maximum limit for any exercise in the program. Your starting point is how many reps of the exercise you can do comfortably without any muscle pain. I cannot stress the importance of this concept, do not push yourself to the point where the exercises become uncomfortable or painful. This program is for average people from children to senior citizens.

Anyone can learn to do anything as long as it can be broken up into small enough pieces(increments) for the student to comprehend and integrate.

All of these exercises are body weight only. We are average people just trying to stay in shape. We don''t need to bench press 250lbs, our goal is to feel and look healthy. The exercises only take up maybe 3-5 minutes of your morning and night.

The concept works on based on three components. The first is the basic amount of energy required to perform the exercises over the period of time. The second is the fact that as you build more muscle, your body will use more calories to support the extra muscle. The third is more psychological than physical but contributes to the overall success and sustainability. As you start to feel and look better you will start to pay attention to what you are eating and drinking. Important to not drastically change your diet but it doesn''t hurt to slowly change it to eat smarter.

Twice a day, preferably once in the morning and once at night. 7 days a week.

Depending on what is comfortable do 5 or 10 repetitions of squats and 5 or 10 push ups

**important: if you miss a day or a morning or night then make it up the next day.

The goal for the first month is to do 300-600 push ups and 300-600 squats or leg extensions depending on your starting level.

Twice a day, preferably once in the morning and once at night. 7 days a week.

Depending on what is comfortable do 10 or 20 repetitions of squats and 10 or 20 push ups and 20 leg extensions

**important: if you miss a day or a morning or night then make it up the next day.

The goal for the second month is to do 600-1200 push ups and 600-1200 squats depending on your staring level.

Twice a day, preferably once in the morning and once at night. 7 days a week.

Depending on what is comfortable do 20 repetitions of squats and 20 push ups and 20 leg extensions

**important: if you miss a day or a morning or night then make it up the next day.

The goal for the third month is to do 1200 push ups and 1200 squats and 1200 leg extensions.

At this point, if you can maintain a level 3 increment level then you will maintain a healthy average body. Remember the key is to continue at a level that you can sustain for not just a couple of months but for years. I encourage you to eat smarter and try to be more active but this minimum level will keep you active and healthy. If this becomes too easy then go to Increment IV.

Twice a day, preferably once in the morning and once at night. 7 days a week.

Depending on what is comfortable do 20 repetitions of squats and 20 pushups and 20 leg extensions and 4 pull-ups

**important: if you miss a day or a morning or night then make it up the next day.

The goal for the month 4 is to do 1200 pushups and 1200 squats and 1200 leg extensions and 240 pull ups.

Twice a day, preferably once in the morning and once at night. 7 days a week.

Depending on what is comfortable do 20 repetitions of squats and 20 push ups and 20 leg extensions and 5 pull ups

**important: if you miss a day or a morning or night then make it up the next day.

The goal for the month 5 is to do 1200 push ups and 1200 squats and 1200 leg extensions and 300 pull ups.

At this point you are very good shape. You may find yourself getting involved with other exercise activities that make it difficult to continue at the incremental level. No problem, you can always go back one increment or to a level that is sustainable. If you don''t have any other activities and this becomes too easy then the last increment is Increment Level 6.

Plank Position(excellent for strengthening core muscles.)

Twice a day, preferably once in the morning and once at night. 7 days a week.

Depending on what is comfortable do 20 repetitions of squats and 20 pushups and 20 leg extensions and 5 pullups and 30 seconds of Plank position

**important: if you miss a day or a morning or night then make it up the next day.

The goal for the month 5 is to do 1200 pushups and 1200 squats and 1200 leg extensions and 300 pull ups and 30 minutes of plank position.

That''s all there is to the program. Start at the beginning Increment I and continue as long as it is comfortable. Whether your sustainable level is Increment I or Increment IV it is totally acceptable. remember this program is for you, done by you.

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**Exercise disclaimer: In the interest of your safety, it is important to check with your physician before beginning any exercise program and to exercise according to your fitness level and capabilities. If you have any questions, please seek the guidance of a wellness/fitness/health professional.