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Fitness for Body, Mind and Spirit

GreenNote Life

Fitness for the body, mind & spirit

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Your 30-day challenge with this key exercise...

push ups

Let’s rip the band-aid off of this 30-day challenge and get right to it. Pushups! That’s right, pushups. You know, the one that you have been meaning to perfect or add to your training repertoire. Have no fear. This will be simple yet effective. First let’s discuss why the pushup is a gem of an exercise. One that everyone on the planet should be able to do. Why is the pushup a gem of an exercise?

  • When done correctly, it engages nearly every muscle in your body

  • It can be done anywhere

  • There are so many variations that a beginner can complete them and the most efficient pushup aficionado can be challenged

  • It’s a secret weapon for weight loss

That last bullet probably gave you pause so let’s explore that some more. The pushup is a secret weapon for weight loss! A study was conducted in Medicine & Science in Sports & Exercise where researchers followed a group of individuals for 20 years, tracing the relationship between musculoskeletal fitness and weight gain. One measure of musculoskeletal fitness they researched was the pushup. The number of pushups a person could complete was significantly related to how fat they would become over the years. This study showed that individuals who performed poorly in a pushup test were 78 percent more likely to gain 20 pounds over the next two decades. They drew from this that those who excel at pushups are more likely to engage in other bodyweight activities that burn fat. Here are the details:

  • Complete three pushups each and every day for the next 30 days

  • Do not miss a single day

  • You must complete 30 “consecutive” days of doing three pushups. Should you forget, you must begin over, day 1

Find your level of pushup preparedness:

  • Easier: start on knees or begin at an incline i.e. pushing against kitchen counter

  • Harder: lift one leg off the floor while performing pushup

  • Even harder: perform with feet raised on a bench, then lift one foot off bench and with only one foot touching, perform pushup

Why just three? “Setting easily attainable goals helps you over-shoot them and become more successful.” ~ Tim Ferriss Up to the challenge? Three pushups... 30 days... You got this! To your journey, Lisa Schaffer GreenNote Fitness P.S. Check out my Facebook page for inspiration.

P.P.S. Discover GreenNote Fitness recommendations for recovery, supplements, protein bars & powders, nutrition, equipment, books and more. **Do you have a friend that would benefit from this information? Please forward it to them!**

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