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Michael Stefano, FDNY captain and author of The Firefighter's Workout Book, has been training with NYC firefighters and men and women from all walks of life for almost 20 years. In addition to his book, Stefano offers Customized Workouts.

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Fitness Extra!
The 20-Minute Age Eraser
by Michael Stefano

Surveys reveal that most people are aware that exercise and sensible eating are good for them, but still can�t stick to a workout routine and nutritional plan for more than a month or two. The dropout rate at four to six weeks is over ninety percent. Without some type of intervention, the average man or woman over age 30 packs on about five pounds of fat per year.

It�s estimated that fifty or even sixty percent of our society is considered medically overweight. Insulin insensitivity, diabetes, coronary artery disease, hypertension, kidney failure, and stroke all plague the obese. There is also a mounting body of evidence that connects excessive body fat with certain types of cancer, most likely the result of an overworked immune system. The Center for Disease Control reports each year there are more than 300,000 preventable, obesity related deaths in this country alone.

But long, arduous workouts that place unrealistic demands on your time and energy may not be the answer. This is especially true when strenuous exercise is combined with extreme diets that restrict food choices. You stand a much better chance at succeeding with a realistic program that calls for a relatively small investment in time (just 20 or 30 minutes, 3 days per week), doesn�t sap your energy reserves, and is backed up by a sensible, easy-to-follow meal plan. For a great age-busting workout: click here

Biological Aging
What happens if you don�t exercise? Sedentary and out of shape, your body will biologically age about twice as fast as your active identical twin. The American Medical Association (AMA) lists inactivity as a primary factor for biological aging and the development of many age-related disorders such as high blood pressure, heart disease and Type II Diabetes.

In the United States alone, Osteoporosis, or low bone density, threatens half the population aged fifty and older. According to figures released by the National Osteoporosis Foundation, approximately forty-four million Americans (thirty million of which are women) are currently affected by this debilitating disease.

Aging is also associated with a loss of lean muscle mass. Less muscle translates into ever decreasing strength, balance and coordination as you age. Allowing the body to work against a progressively challenging level of resistance, on a regular basis, can interrupt the process of wasting away bone and muscle tissue, the very definition of aging.

The ability to take part in simple, everyday activities is what maintains independence, vitality, and a lust for life. A few properly performed resistance movements, done two or three days per week, will stave off the ravages of old age as you head towards your golden years. You�ll never be forced to give up life�s daily activities. Lift heavy packages, run for the bus, climb stairs, play tennis, or do anything else your healthy heart desires.

Use It Or Lose It
The process of deterioration can start in our mid-twenties, and continues throughout life. With the passage of every sedentary year, your body will lose more and more of its lean muscle mass (a combination of muscle and bone). And that�s only half the story. As you drop off muscle your metabolic requirements are reduced, and your body begins to store this extra, unused fat.

Suddenly ten years pass, you�re fifty pounds overweight and don�t have the energy to get out of bed. But it�s not too late to halt the process! A solid strength routine can be started at any age. A set of dumbbells, resistance bands, or even body weight can provide all the resistance you need to get big results.

If you�ve never trained with weights, start slowly. Get some comprehensive instruction from a reliable source, such as a professional trainer. Educate yourself on the different approaches to weight training and you�ll automatically gravitate to one that�s right for you. Get ready to enjoy the transformation. For a great age-busting workout: click here

For fat-burning, body-sculpting exercises, and comprehensive
nutritional guidelines with sample meal plans, get your copy of
The Firefighter's Workout Book today.

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