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health and fitness tips by gindara-non-co.com

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The 4 Minute Workout – Tabata Intervals

Workout

Workout

The following is a guest post by my buddy, Andreas Rasmusson.

Why is it hard to get in shape? Why is it even harder to stay in shape? Well, if you’re a family man like me your day begins with getting the kids ready for kindergarten and yourself ready for work. Exercise is pretty much out of the question in the morning, at least during the weekdays, simply because there is no time. Of course, I could get out of bed an hour earlier at 4:40 a.m. but I’m pretty sure that´s a habit I will eventually break.

The next opportunity for exercise occurs after having picked up the kids from kindergarten at about 5:30 p.m. There is of course the question of making dinner for the family but I guess my wife and me can alternate doing that so that at least one of us can get some exercise every other day. Then again, it´s not so easy looking after the kids and at the same time cooking dinner. It would be great if my wife could do that while I am cooking. Oh, right.

After dinner there is a window of about 45 minutes before it’s time to put the kids to bed. I believe this time is well spent playing with them. If it’s my wife’s turn to put them to bed I can do my exercise then. I’m done at roughly 9 p.m. That leaves about an hour of kid-free time with my wife to make the marriage blossom before it’s time to go to sleep. At this time we´re both pretty much exhausted and just want to wind down in front of the TV. Not ideal.

Under these circumstances it is actually quite hard both to form and to keep a good exercise habit.  Is there a way around this?  Yes!  Let’s look at the solution:

The marriage saving exercise is called Tabata intervals. It can be done with pretty much any exercise or combination thereof but I will just show you what I do. After having done any warm-up you like for two minutes do the following:

  1. Do 20 seconds of maximum intensity high knee skips
  2. Rest for 10 seconds
  3. Do 20 seconds of maximum intensity burpees
  4. Rest for 10 seconds
  5. Do 20 seconds of maximum intensity mountain climbers
  6. Rest for 10 seconds
  7. Do 20 seconds of maximum intensity jumping lunges
  8. Rest for 10 seconds
  9. Repeat 1-8 one more time
  10. You’re done. Go take a shower. Then spend some time with your significant other

This 4 minute workout is actually quite challenging and will definitely get your heart pumping and sweat flowing. Don’t be fooled by the short amount of time you’re working!

There is a scientific study backing up the effects of the Tabata protocol. It was conducted in 1997 by Dr. Izumi Tabata and his research colleagues at the National Institute of Fitness and Sports in Tokyo, Japan. I’ll skip the details of the study and head straight for the conclusion:

Four minutes of Tabata intervals can do more for boosting aerobic and anaerobic capacity than one hour of endurance training!

The tabata regime can be incorporated to your day no matter how busy you are. So what are you waiting for? Try it! Best of luck!

Remember to consult a doctor before starting any exercise or diet program.


Loyal Customers – It Works Body Wraps NZ

Body Wraps
Body Wraps

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Save up to 50% for life on IT Works products without becoming a distributor and get the Body Wraps and Skincare at an amazing price.

The 2nd most asked question we get asked is about the It Works Loyal Customer Program.

Why?

Because many people think there is a long term catch to get wholesale pricing on our IT Works products to your door in New Zealand, no matter where you are (North or South Island). There isn’t.

What you are getting is 3 months worth of products (you can change it each month online) and after that, whether you buy any products or not each month, you get the New Zealand wholesale pricing for life.

Yep. that’s it.

Watch the screen video below to see how to sign up.

Key Facts:

  • Yes you can change your order
  • No you do not need to get the same products ever month, you can try different things.
  • You get your own web account to log into and manage your orders and to see the Loyal Customer pricing specifically for New Zealand.
  • Yes you can cancel your autoship easily after 3 months and there is no extra payment required if you met the minimum monthly requirements. You can do this inside your web account.
  • You save between 20% – 50% off your orders depending on products.

Anyone in New Zealand that wants to take advantage of this great opportunity can join up, place your order and within days start benefitting from the great range of It Works products including the Ultimate body Applicator (our Body Wrap), Facial Applicator, ALL NEW Skin Peel and many other great products at a special price.

If you want to take advantage of this offer just go to our web shop, choose your products and select Loyal Customer at Checkout.

Shop as a Loyal Customer Now

This video shows you how to sign up as a NZ Loyal Customer on our site. Watch it then click the link below to go to our site.

Get Wholesale Pricing Now

Check out this site and feel free to call or email me to ask any question you need answers to.

I would love to help you on your IT Works journey