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Activity actually has an “after burn” effect—that is, it raises your metabolism for hours after you’ve stopped exercising. Once you step off the treadmill, cease digging in your garden, or return home from a walk in the park, the rate at which you burn calories remains higher than normal. It doesn’t remain at the same rate as when you’re, say, jogging or walking, but it stays higher than normal and doesn’t slow back down for quite some time. In this sense, you might think of activity as the gift that keeps on giving. |
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 The Best Life program is not one of those conventional plans where you’re either “on” or “off” a diet. Instead it’s a way of living — of eating, of exercising, of viewing your life — that puts you at your healthiest. Sure, one of the primary goals of the program is to lose weight. But it also has a more far-reaching purpose: to keep the weight off, and develop habits that dramatically reduces your risk of diabetes, heart disease and other ills. Is emotional eating a problem? The Best Life program also helps you tackle that demon. You’ll be following a three-phase program, take it at your own pace. Each phase gradually leads you to an increasingly healthy and slimming diet and encourages you to increase physical activity (don’t worry, brisk walking counts, you don’t have to go to the gym). Pretty soon, you’ll be amazed at how different — and wonderful — your life has become.
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The Triceps Extension
Target area: Back of upper arms (triceps)
Starting Position - Stand erect with your feet slightly apart and your knees slightly bent. Using an interlocking grip, hold a dumbbell of the appropriate weight above your head with your arms fully extended.
Active Phase - Contract your abdominal muscles. Gradually lower the dumbbell back behind your head and neck while keeping your elbows in place above your head. Continue until your forearms are parallel to the floor. Control your movements and maintain your posture throughout the entire exercise. Pause, then gradually raise the dumbbell back up to the starting position. Inhale while lowering the dumbbell down and exhale when raising it up. Continue until the entire set of eight to ten repetitions is complete. If you are performing sets of this exercise, take a deep breath, wait 15 to 30 seconds, then begin your next set. |
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MONDAY |
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30 minutes |
Jog |
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Calories Burned |
350 |
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TUESDAY |
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Power Walk |
40 minutes |
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Calories Burned |
300 |
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WEDNESDAY |
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Pilates |
30 minutes |
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Calories Burned |
300 |
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THURSDAY |
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Jog |
30 minutes |
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Calories Burned |
350 |
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FRIDAY |
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Power Walk |
40 minutes |
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Calories Burned |
300 |
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