Okay the year 2009 is almost to an end. And just around the corner is 2010! If you stay active or busy like most people, every year seems to go faster and faster. In this article I will be going over what we learned in the past. And how to implement all what we have learned. If you have already signed up for your free member login, good for you because I normally have a part two on implementation and how to utilize what you have learned. But in this special article I will not have a part two and just give you the implementation as this year is coming to an end.

Let us start by implementing what you have learned, so far - meaning, let's put it into action. This is where the rubber meets the road. What good is the information when you don't apply it? So for those of you who have not yet logged in and gotten your free online membership and password do it now, or else you will be missing out on some valuable information. Let's summarize what you have learned so far.

First you learned that exercise is good for you. Second, you found out what type of body type you are. Third, you know how to help prevent injuries. Fourth, you have learned what key nutrients help to increase more energy. And with more energy, you need to use it and stay active. Fifth, you learned how we can strengthen our immune. Now let us now find out how to put it all together and start by learning to exercise right the first time.

Now lets talk about implementing exercise to strengthen your immune to your regular routine. If you exercise on weights, make sure you keep your rest to a minimum of 30 seconds or less. Depending on your level of strength or cardio conditioning, you can work on super sets. Super sets is going from one exercise to another different exercise without stopping. For example, if you do sit ups for 15 reps, then once you are done immediately work on lower abs like leg raises for another 15 reps. The key is to not stop from one exercise to the next! This could be done with different muscle groups. Keep it to two or three cycles at most - meaning repeat it two or three times. Again the key is to sweat! By not resting from one exercise to another you should be sweating. If not, do another cycle!

Lets talk about implementing this to cardio exercises. Again depending on your level of aerobic conditioning you want to start out slow, which is a recovery pace. Then go fast until you have a hard time breathing and then go back to a recovery pace which is again slow. This could be done with any type of cardio - walking, cycling, swimming, or running. Your recovery pace will take anywhere from one minute to two, depending again on your aerobic conditioning. Then your fast pace could take anywhere from 15 seconds to one minute or more of running, walking, etc. This type of cardio training is also called interval training. Interval training has been used for years and is currently being implemented by my clients and professional athletes around the world. If you're trying to lose weight, even better! Interval training is 3 times more effective than doing the standard 30 minutes to one hour of basic regular cardio. Meaning if you are used to doing cardio for half an hour, and you do interval training for 15 minutes, it would be the equivalent of about the same effort put forth for a half an hour or more. So now the question is, "Why isn't everybody doing intervals?" For one, not a lot of people know about it. Second, it's boring doing it on your own. Now that you're educated about interval training, do it with a friend and make it fun. Because if it's not fun you won't do it!

Okay, so now we are going to stay consistent with working out with weights and cardio at least two to three times per week. The key is to vary your pace and to sweat to be able to strengthen your immune and to stay ahead of the game of life. Let's live to the fullest and make sure to keep our immune system strong!

We all know that people who exercise on a regular basis have fewer infections and recover from illness faster. The question is why? Do you know of people who exercise regularly and hardly ever get sick? Are you one of them? If not why? Well, the reason is that people who do exercise on a regular basis increase their core body temperature which is an immune stimulating activity. For example, if you exercise three times a week or more, your body develops a small transient fever every single time you work out and sweat. The key is to workout right so that your body sweats! If you workout out and do not sweat, you're not working out hard enough. Your body has to sweat so your core body temperature develop a small fever, ultimately removing germs from the inside.

Sign up for a free membership to gain access to Part 2 of the inside secrets on strengthening your immune system.

The Super Energy 7 are the key nutrients to help your body perform at its optimal level by making sure the body has enough energy.  They are:

1. Alpha Ketogluteric Acid
   
   (AKG) is a vital component of the Krebs and glucose-alanine cycles. During strenuous exercise, there is evidence that availability of this endogenously-synthesized molecule is a rate limiting factor contributing to fatigue. (Cynober). The ornithine salt of alpha-ketoglutaric acid (OKG) may provide additional benefits via non-steroid stimulation of protein synthesis and maintenance of glutamine pools. (Jeevanandam) (Rennie)