° not otherwise specified ° formally diagnosed pursuit - of

exercise

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"...the mind is the athlete; the body is simply the means it uses
to run faster or longer, jump higher, shoot straighter,
kick better, swim harder, hit further, or box better..."
- the power of one by bryce courtenay

duration	intensity	result	example
shorter	faster, not as heavy	burns more calories than body fat	15 minutes on a stationary bike at low resistance, very fast pace
longer	slower, heavier	burn more body fat than calories	jogging steadily for 45 minutes
moderate	moderate	burn a more equal amount of fat and calories, builds stamina	running at a moderate pace for 30 minutes

your metabolism depends on the build of your body. you can increase your metabolism by building muscle and minimizing fat, which can be done through a combination of cardio and weight exercise. doing both of these kinds of exercises will achieve better, faster results than doing one or the other.

morning exercise is reputed to be the best kind to keep your metabolism up throughout the day. this is true, but not if you have to drag yourself out of bed and go through your workout routine without as much effort as you could at a more energetic time of day. after you exercise, regardless of the time of day, your metabolism will be raised for about six hours.

try to make exercise a part of your routine. if you work out regularly, it will become a habit. for example, i started working out right after school. when i first started, i'd have to remind myself 'don't turn on the computer, go upstairs and put your sneakers on', but eventually i would walk upstairs and start getting dressed without a thought. putting on your sneakers is half the battle ;)

if you're not exercising because you're intimidated and afraid of failing, well that's just silly :) your workout doesn't have to leave you passed out on the floor to be effective. if you're not in good shape, start with a goal like 'go for a walk every day' - don't require a distance or duration yet.

when i'm out of a routine and am trying to get back into a new one i usually start by doing calisthenics (crunches, push-ups, leg lifts) as soon as i wake up, doing a cardio workout in the afternoon and weights in the evening. spreading the exercise out through the day keeps me from binging, because even if i 'don't have anything to do' (there's always something that i should do...but you know what i mean), i still feel responsible for running up and down the stairs ten times and lifting weights around dinner time. it also kills my appetite.

if you want, work out with someone, but don't push yourself to do so if you prefer to work out alone. sometimes i'd push myself harder when i worked out with friends, because i was in better shape than them and i'd want to show off ;) but sometimes i'd slack off, if my friend was a slacker or for whatever reason...

make yourself exercise every day. when i binge i'm usually not in the mood to work out. i make excuses like 'i ate so much i'll get terrible cramps' and such, but that doesn't mean i can't still go for a walk. i feel so much better, especially the next day, when i work out after a binge. it totally prevents that bloated, dehydrated, unclean feeling.

physical exertion is one of the best ways to get your brain to shutthefuckup. you know that state of mind where you just cannot stop your brain from buzzing? it's not saying anything important, you're not doing anything productive by letting it buzz, it's just chanting or something...thinthinthinthincaloriescaloriescaloriesboysboysboys or whatever... i find that my mind shuts up if i work the hell out of my body.

working out in the morning or afternoon will help prevent insomnia because your metabolism won't be in that 6-hour-speedy phase by the time you try to go to sleep.

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