Increase fitness, build muscle bulk, lose weight, look younger and become smarter to boot!

How: For 20 minutes repeat the following on an exercise bike:

• sprint for 8 seconds
• cycle relaxed for 12 seconds

This 20 minute routine must be performed at least five days a week.

Source: Research from the Garvan Institute and the University of New south Wales.

Why this works: Chemical compounds called catecholamines drive weight loss. Catecholamines are produced during sprints.


Alternative

If you'd prefer to get out and about (not use exercise equipment) then Professor Ratey recommends interval training – really pushing yourself hard for between 20 and 30 seconds while running, cycling or swimming, so that you are momentarily exhausted.

Do, say, two minutes of walking, 30 seconds' sprinting, then two minutes of walking again. It doesn't have to be a lot for a long time, but you will really notice the difference. "The side effects on the body aren't bad either - I lost 10 pounds in no time," Professor Ratey says.

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• A bonus! One of the articles on which this post was based says there's evidence that regular physical exercise makes you smarter. More...

• New research from Tel Aviv University has found that "endurance exercises," like jogging, can make us look younger. The key, exercise, unlocks the stem cells of our muscles: http://bit.ly/dJ6ZfK
  

• Lacking motivation, if you are over 30 I suggest you join your local Masters Athletics Club--this is our local club http://bit.ly/fFL4ee --there are clubs like this around the world--their motto is, "If you are old enough, you are good enough."

Live to be 100+

A recent study found that people who live to be 100+ whilst staying happy and healthy have the following in common:

• They still live in their own place looking after themselves
• They have contact with a family member (or equiv) at least once a week
• They take part in social get-togethers two or three times a week
• They stay physically active engaging in regular physical exercise doing something they love--e.g. gardening, athletics...
• They don't smoke
• Some don't mind alcohol but in moderation
• They don't internalize negative emotions choosing to have a positive outlook on life 

More...

Boost Your Immune System

It has now been discovered that eating fibre can boost  your immune system.  Below is a brief extract from the ABC's Catalyst program which explains how:

"Kendle Maslowski
"Once insoluble fibre reaches the large intestines, the bacteria in the gut there use it as a food source and they ferment it, and this produces by-products called short chain fatty acids.

"NARRATION
"These short chain fatty acids bind to a receptor on immune cells. This binding instructs immune cells to dampen down inflammation.

"Kendle Maslowski
"This research is new and exciting because for the first time we've shown a direct link between fibre, bacteria in our gut and control of our immune system.

"Professor Charles MacKay
"The connection between diet and the immune system was somewhat of a fringe topic in immunology. Now we have this molecular link because a breakdown of fibre, so-called short chain fatty acids actually directly stimulate our immune cells and relate to arthritis, asthma, inflammatory bowel disease and other things."

Click here to read more.