How Do You Motivate A Lazy 8 Yr Old Boy The Computer Junkie’s Guide to Fitness

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The Computer Junkie’s Guide to Fitness

You see, there are several Craigs.

There is a terrifying thought.

There’s Craig, the business guy.

Craig the exercise guy.

Craig coach, teacher, motivator, mentor.

Craig, a philanthropist, who wants to do some good.

Craig the Performer, who loves the crowd.

And then there’s Craig the Creative, who loves to write…he’s been getting a lot of attention lately.

(And I won’t discuss Only Child Craig or Cheesecake Craig).

And while all the Craigs play well together (for the most part), Creative Craig and Practicing Craig have problems.

They don’t see eye to eye.

They don’t really like each other at all.

Exercise Craig wants to punch Creative Craig in the head… he’s not happy that they both live in the same body.

Exercise Craig thinks Creative Craig is a fat, lazy pig.

If you’re like me, sometimes you also struggle with your physical, emotional, cerebral, creative, entrepreneurial, and practical you.

Sometimes it’s a tough gig, but the one thing we can’t replace is our health… and if physically ‘we’ don’t function, the rest of us won’t function for long either.

As I said before, when it comes to exercise, there is no ‘one size fits all’ fitness miracle.

Different bodies react differently to different stimuli; what will fill one person up completely, will barely get the heart rate going for another person.

But… having said that, we need a starting point, we need something to follow and ‘something’ is better than nothing (as long as that ‘something’ doesn’t kill us!).

We need structure, we need organization, we need a plan and most importantly, we need to finish what we started (maintain it anyway).

As I said yesterday, this program will not turn you into an Olympian and should not be a replacement for an existing program… more of a supplement. Consider it preventive fitness therapy. Although, if done correctly and consistently, it will improve your overall level of fitness and function and help you lose some fat at the same time (especially if you’re starting from a relatively low base).

General information:

1. Each workout should last seven minutes.

I know I said four to eight yesterday… I changed my mind. Only children can do it – my training, my rules.

2. Each workout will consist of cardio exercises (5 minutes), strength exercises (1 minute) and stretching (1 minute).

Guidelines and suggestions:

1. Complete your workout for every hour you’re on the computer… so if you’re on the computer for five hours a day, you’ll be doing thirty-five minutes of exercise every day! Cool.

2. Have some kind of system (alarm, etc.) to remind you to do your workout.

3. If you are in a business environment, you may need to get a little more creative and/or talk to your boss. It’s actually in his/her best interest that you do it anyway. If you have any problems… call me, I’ll fix it!

4. Obviously I can’t prescribe specific intensities, loads, reps (etc.) for thousands of different people…so you’ll have to work at a pace that matches your current fitness level (that’s why I made a time-based program). For some people, doing ten steps a minute will be comparable to someone else doing fifty in the same time frame… you’ll have to judge that for yourself.

But I will say, start slow and work your way up from there.

5. Virtually no rest between activities (cardio, strength, stretching)… unless of course you’re feeling crappy.

I will also say that if you have a pre-existing medical condition or injury, if you have any doubts or concerns about your health, or if you’re an old fart (I love old farts – no offense), it’s best to see your doctor first.

Program.

So we already know the structure:

*5 minutes of cardio (heart/lungs)

*1 min of strength (muscles)

*1 min of stretching (take care of your back and body posture).

Keep in mind that this program is somewhat of a compromise because we have limited time and resources and (mostly) don’t carry exercise equipment.

Cardio.

To be honest, it doesn’t really matter what cardio you choose for five minutes as long as your limbs are moving (preferably non-stop), heart rate is up, you’re getting a little (a little) hot and sweaty, you’re a little out of breath, and the intensity is appropriate.

If you are confused about heart rate (HR).. here is the formula to calculate your maximum heart rate.

208 – (your age x 0.7).

So if you are forty years old, your calculation would look like this:

208 – (40 x 0.7) =

208 – 28 =

So your HR max = 180 (simple)

Now, we don’t want you to work at your max, we probably want you to work at around 70 – 80% of your HR max if you have a reasonable level of fitness. Closer to 60% if you are a fully qualified diurnal lizard.

Some cardio options:

*Walking

*Walking up the stairs

*Move

*Skip

*Any cardio equipment if you have access (bike, stepper, rower, strider, etc.)

I personally love stairs, lunges and skipping because they are simple, practical, convenient (usually) and very effective…do five minutes of lunges and you will know.

Force.

The powerful part of the program is simple; do two strength moves for thirty seconds each back to back… easy. Of course, you may need to modify these movements to suit your strength level – half push-ups instead of full ones… or maybe wall push-ups.

Some strength training options:

*Push-ups – full, from the knees, half repetitions, against a chair, a wall… whatever suits you.

* Sit-ups – flat on the back, legs bent, feet flat on the ground, hands on the thighs, slide the fingertips to the knees, keep the head in line with the body (do not strain the neck).

* Triceps Dips – Sit on the edge of a chair (or table) and lower your butt towards the ground using only the muscles in the back of your arms (triceps)… if you have wheels on your chair, you may end up on the ground! Your bottom should move between two and six inches (not too deep, not too fast).

* Squats – great exercise for lower body strength, butt shaping and high calorie burn (because you use big muscles). Pretend you’re going to sit on a chair, stick your butt out, lower thighs roughly parallel to the floor, and come back. Don’t jump, control the movement. Two seconds down, two seconds up. Arms extended forward for balance.

* Bridge – supporting your body weight, parallel to the ground, resting (actually not so still) on your elbows and toes. Keep your body flat and straight… no raised butt and no sagging hips.

stretch:

There are a million stretches we could do and many of them would be valuable, but we have seven minutes to complete the entire program, not seven hours, so I’ve chosen one mandatory stretch… but feel free to throw in some of your own.

* Sit really, really straight in a chair, put your hands behind your head (like in school), interlace your fingers, bend your back a little, pull your elbows back as far as you can (without tearing anything!) and hold that position for sixty seconds.

Simple and good for a sore, sagging and hunched back.

If you don’t want to look like Quasimodo any time soon… make this a habit.

It will be a little uncomfortable to begin with; That is OK.

So mix up a mix of those ingredients and your program might look like one of these:

Example of program 1.

1. Step-ups – 5 min

2. Push-ups – 30 sec

3. Abs – 30 sec

4. Stretching – 60 seconds

Example program 2.

1. Skipping – 5 min

2. Squats – 30 seconds

3. Triceps curls – 30 seconds

4. Stretching – 60 seconds

Example program 3.

1. Walking/jogging stairs – 5 min

2. Bridge – 30 seconds

3. Push-ups – 30 sec

4. Stretching – 60 seconds

Example of program 4.

1. Exercise bike – 5 min

2. Abs – 30 sec

3. Squats – 30 seconds

4. Stretching – 60 seconds

A friend of mine has a 20 cm (8 inch) enlargement box in her office.

Every hour he is at work, he does five minutes of walking (no strength or stretching).

She did this for five weeks and lost 6 kg (13 lbs) without changing anything!!

Yes, it works.

It’s almost too simple and practical, isn’t it?

So guess what?

Most people reading this post who need to follow something like this (or similar) won’t.

He will have a very good reason, though.

They always do.

Come on Groovers, show me watcha got.

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