Top 10 Exercise Tips
1. Exercise your extensor muscles more than your flexors. Our ability to
stand upright is due to our development of extensor muscles. In order to
maintain proper biomechanics and maintain the appropriate function of our
brain through muscle activity, we must maintain extensor dominance. This
means lats, triceps, spine erector muscles, glutes, quads and anterior tib
muscles should be getting the bulk of your exercise routine.
2. Exercise can help diabetics drive fat into the cell to be used as energy. As a matter of fact,
everyone can. This is done by performing slow, controlled exercise to the point of fatigue. You
will have to use lower weight, but do these for a 10 second count on both eccentric and concentric
movements. You should fail because of the burn, not because the weight gets too heavy. Watch
your triglyceride (free fat) levels drop too.
3. Perform exercises that encourage a cross-crawl pattern. This is how your body is
designed to work. So do things like alternating curls with dumbbells instead of doing curls with a
bar. A treadmill or elliptical machine is preferred over a row machine.
4. High intensity, short duration, complex movement exercise makes the most sense for
overall exercise routines. This type of exercise drives fat into the cell to be used as energy, drives
up your natural
testosterone and growth hormone to help rebuild muscle and increases chemicas that decrease
inflammation (one of the leading problems in all of the major disease processes). Build muscle,
burn fat and improve health.
5. Low intensity, long duration, complex movements, like walking or jogging, should be done
on your “off” days. I know a lot of people consider this their workout, but it is not strenuous
enough to really be considered so. Research has shown that people should be performing
exercise everyday. This light intensity exercise is on the days that you do not “push it.” Your "push
it" days are explained in #4.
6. Never workout longer than 1 hour. You do not have the hormonal capacity, glucose stores
or anti-oxidant capacity to work out this long without causing significant damage to your body. If
you doing marathons for the health benefits, you should reconsider.
7. Perform cardio after you exercise with weights. You need the glucose in adequate levels in
order to help with the short bursts associated with weights. Cardio is done in order to use mainly
fat as fuel. If you do it after your weights session, you will be able to tap into them quicker (it
usually takes 20 minutes of aerobic exercise before you start to burn fat)
8. Certain health conditions may hinder your results. Exercise does have significant benefits
on most
metabolic imbalances, endocrine imbalances , neurotransmitter imbalances, structural
problems, etc. These things can also hinder how well you respond and progress with your
workout program. There are other therapeutic strategies that can help your health and help you
meet your exercise goals.
9. Get your exercise program cleared from your doctor first. We can perform quick and easy
measures to let you know the parameters in which you can safely and effectively train.
Remember, in order to make improvements you must first break down tissue. If you do not have
the nutritional support to rebuild these structures and handle the load of exercise, you can do
some real damage to your body.
10. Supplement your healthy diet. While eating healthy is paramount in any person,
supplementation is almost necessary in everyone today due to the way food is farmed and
packaged. Make sure you know what you are taking, though. It is never a good idea to try to
manipulate things like hormonal levels, but there are certain things like antioxidants, minerals,
vitamins, l-carnitine, d-ribose, protein, etc. that can help build your body in a healthy manner.
Make sure that the company you are using is quality. We use pharmaceutical and professional
grade products only at Complete Health.
1. Exercise your extensor muscles more than your flexors. Our ability to
stand upright is due to our development of extensor muscles. In order to
maintain proper biomechanics and maintain the appropriate function of our
brain through muscle activity, we must maintain extensor dominance. This
means lats, triceps, spine erector muscles, glutes, quads and anterior tib
muscles should be getting the bulk of your exercise routine.
2. Exercise can help diabetics drive fat into the cell to be used as energy. As a matter of fact,
everyone can. This is done by performing slow, controlled exercise to the point of fatigue. You
will have to use lower weight, but do these for a 10 second count on both eccentric and concentric
movements. You should fail because of the burn, not because the weight gets too heavy. Watch
your triglyceride (free fat) levels drop too.
3. Perform exercises that encourage a cross-crawl pattern. This is how your body is
designed to work. So do things like alternating curls with dumbbells instead of doing curls with a
bar. A treadmill or elliptical machine is preferred over a row machine.
4. High intensity, short duration, complex movement exercise makes the most sense for
overall exercise routines. This type of exercise drives fat into the cell to be used as energy, drives
up your natural
testosterone and growth hormone to help rebuild muscle and increases chemicas that decrease
inflammation (one of the leading problems in all of the major disease processes). Build muscle,
burn fat and improve health.
5. Low intensity, long duration, complex movements, like walking or jogging, should be done
on your “off” days. I know a lot of people consider this their workout, but it is not strenuous
enough to really be considered so. Research has shown that people should be performing
exercise everyday. This light intensity exercise is on the days that you do not “push it.” Your "push
it" days are explained in #4.
6. Never workout longer than 1 hour. You do not have the hormonal capacity, glucose stores
or anti-oxidant capacity to work out this long without causing significant damage to your body. If
you doing marathons for the health benefits, you should reconsider.
7. Perform cardio after you exercise with weights. You need the glucose in adequate levels in
order to help with the short bursts associated with weights. Cardio is done in order to use mainly
fat as fuel. If you do it after your weights session, you will be able to tap into them quicker (it
usually takes 20 minutes of aerobic exercise before you start to burn fat)
8. Certain health conditions may hinder your results. Exercise does have significant benefits
on most
metabolic imbalances, endocrine imbalances , neurotransmitter imbalances, structural
problems, etc. These things can also hinder how well you respond and progress with your
workout program. There are other therapeutic strategies that can help your health and help you
meet your exercise goals.
9. Get your exercise program cleared from your doctor first. We can perform quick and easy
measures to let you know the parameters in which you can safely and effectively train.
Remember, in order to make improvements you must first break down tissue. If you do not have
the nutritional support to rebuild these structures and handle the load of exercise, you can do
some real damage to your body.
10. Supplement your healthy diet. While eating healthy is paramount in any person,
supplementation is almost necessary in everyone today due to the way food is farmed and
packaged. Make sure you know what you are taking, though. It is never a good idea to try to
manipulate things like hormonal levels, but there are certain things like antioxidants, minerals,
vitamins, l-carnitine, d-ribose, protein, etc. that can help build your body in a healthy manner.
Make sure that the company you are using is quality. We use pharmaceutical and professional
grade products only at Complete Health.
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