Denise Austin - Denises Daily Dozen: The Easy, Every Day Program to Lose Up to 12 Pounds in 2 Weeks
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- Book:Denises Daily Dozen: The Easy, Every Day Program to Lose Up to 12 Pounds in 2 Weeks
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Publishers Note: The information herein is not intended to replace a one-on-one relationship with a qualified health-care professional and is not intended as medical advice, but as a sharing of knowledge and information from the research and experience of the author. You are advised and encouraged to consult with your health-care professional in all matters relating to your health.
Copyright 2010 by Denise Austin
All rights reserved. Except as permitted under the U.S. Copyright Act of 1976, no part of this publication may be reproduced, distributed, or transmitted in any form or by any means, or stored in a database or retrieval system, without the prior written permission of the publisher.
Exercise photos by Hilmar Meyer-Bosse
Center Street
Hachette Book Group
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New York, NY 10017
Visit our website at www.HachetteBookGroup.com
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Center Street is a division of Hachette Book Group, Inc.
The Center Street name and logo are trademarks of Hachette Book Group, Inc.
First eBook Edition: January 2010
ISBN: 978-1-599-95261-1
CONTENTS
I want to thank all my loving family each one, from the oldest to the youngest. We are truly blessed to have such a close-knit big family. I treasure all of our times together.
Im so thankful to my husband, Jeff, for our happy life together twenty-five years of your amazing love, loyalty, and laughter. I have tears in my eyes of pure pride and gratefulness for our daughters, Kelly and Katie, who have both grown up to be such hardworking, caring, and love of life people. Im so proud to be your mom.
I want to thank Michele Bender for all her help with this book. You are a joy to work with. Also, thanks to Christopher Mohr, PhD, RD, CSSD, a sports nutritionist, for all his help planning healthy meals. A big thanks to all my friends at Hachette, especially Harry Helm and my book editor, Christina Boys.
A very special thank-you to Jan Miller and Nena Madonia, for everything!
Thanks to my three sisters and my great bunch of girlfriends who are so supportive and always there for me, helping me with some of the recipes and testing some of these exercises.
I love what I do, helping people to feel better about themselves and making a positive difference in their lives.
Denise Austin
P eople always ask me where I get all my energy. Its true that at fifty-two years old I have more energy than I did at twenty-two! I feel great, too (and Im proud to say Im 100 percent all natural). Its a direct result of a well-rounded lifestyle that includes everything from fitness to healthy eating to stress reduction to sleep and more. I want you to feel good, too, and get through your day with energy. I want you to change your lifestyle so that you wake up and start each day on a healthier and happier foot. You can have all the money in the world, but if you dont have your health, you have nothing.
In this book, Ill share all my secrets and tips for living your healthiest lifestyle ever. But it goes beyond my own experience and expertise. I am a curious person, and I spend a lot of time asking the most brilliant people in the world a lot of questions. Its true. Thanks to the work that I do with the Presidents Council on Physical Fitness and Sports, I am surrounded by some of the top experts in our country from world-renowned organizations like the Mayo Clinic, Cooper Clinic, National Institutes of Health, and more. I talk to these experts on a regular basis, querying them on the latest news, research, and whats in store for the future. In other words, I have done a lot of information gathering for you and am excited to pass it on because I want to help you live a fitter, healthier, and more enjoyable life. I know that what you want is simple, reliable information that is quick and easy. I know this from my thirty years in the health and fitness industry, but I also know it because thats exactly what I want. Im a wife and a mother and understand what its like to work full-time and juggle all the responsibilities of a family. But despite a busy life, you can look and feel your best. In Denises Daily Dozen , Ive compiled the newest health information so that you can reap all the benefits. Remember, you only live once; why not live it as healthy and vibrantly as you can?
B e fit, healthy, and happy foreverD o you want to boost your metabolism, burn fat, tone up, and get in the best shape of your life? Good! Thats just what the Daily Dozen Fitness Plan is going to do! Each day, youll have twelve easy exercises that you can do in twelve minutes. In just two weeks, you can lose up to twelve pounds! Ive designed these exercises to blast fat, burn calories, shrink your fat zones, and help you tone up. Each days routine makes the most out of those twelve minutes so you are training smarter in a short amount of time. But Im not just saying this works; I know it does. Why? Because this is how I keep my own weight down and stay firm. Fitness may be my day job, but that doesnt mean I want to spend all day working out. I dont. Instead, I maximize every minute of my workouts doing compound exercises that target more than one muscle group at a time and combining cardio workouts with toning. And thats exactly the program that Ive designed for you with the Daily Dozen Fitness Plan.
Your Daily Dozen:
Twelve Easy Exercises in Twelve Minutes a Day
To me, there are three main components of a well-balanced workout: cardiovascular exercise, toning, and flexibility. Each one is important, and the Daily Dozen includes them all.
THE DAILY DOZEN PLAN IS A NO-SWEAT PLAN If you miss a day of exercise, dont stress out. Just do it the next day along with the twelve-minute workout assigned for that day. Of course, if theres a day when youre raring to go and want to do more exercise than the twelve minutes, simply add another days workout or do one of the two bonus daily dozens.Cardiovascular exercise is critical for burning calories and melting fat off your body as well as keeping your heart muscle healthy. Cardio exercise blasts off fat, shedding pounds. It also boosts your fitness level so you can do things like climb stairs without huffing and puffing. My favorite form of cardio exercise is walkingand its also one of the easiest! Its great for your legs and relieving stress, but the reason I really love walking is that you can do it almost anywhere, and anyone can do it.
Toning exercises firm all the muscles in your body, including your abs, arms, buttocks, thighs, hips, chest, shoulders, and back. Toning through strength training, using both free weights and your own body weight, is also important for slimming down, because the more muscles you build, the more you boost your metabolism. The reason? Muscle demands more energy from your body than fat does. So the more muscle you add to your body, the more calories youll be burning throughout the day. In fact, studies show that for every pound of muscle you add, you automatically burn an extra thirty-five to fifty calories per dayand thats while going about your normal activities. Even at rest, muscle burns almost twice as many calories as fat. (Isnt that amazing?)
Now, I know some women are hesitant about strength training with weights because theyre afraid theyll look too bulked up or masculine. But its time to change that thinking! Men typically develop big, bulky muscles because of the high level of the hormone testosterone that they have in their bodies. Though womens bodies have some testosterone, too, its not nearly enough to get those bulging muscles. So dont worry about the exercises in the Daily Dozen bulking you up. They wont. Rather, these strength moves tighten and tone and eventually redistribute your weight in a healthy way. Your arms and legs will feel firmer, your body will feel stronger, and youll be burning more calories dailyeven when youre sleeping!
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