Guest Blogger: “What is physical Fitness?” by Matt Johnson.

This week, I was asked to write a short article on my Paul McKenna experiment, and in return, I got some valuable health advice for people looking to trim down… So here we go: Matt Johnson is the certified fitness expert at, where you’ll find his fitness guidance in the Diet Blog and newsletter. The site also provides more than diet reviews: weight loss tools, health news and advice.

Exercise today is becoming more and more popular and knowing where to start is vital. I feel that understanding exercise is the first step. Physical Fitness (exercising) consists of five basic components and each of which is very important to the entire exercise process. These five concepts involve the heart, lungs, strength, endurance, and flexibility as well.

First, cardio involves the heart and lungs and allows the heart to become stronger while pumping blood throughout the body. Second, endurance consists of how long or how many repetitions your body can handle before fatiguing. Third, strength involves exerting maximum force one time. For example, maxing out or lifting a very heavy weight. Fourth, Flexibility consists of joint range of motion and muscle elasticity. Lastly, Body Composition involves proportions of lean mass to fat tissue. This is not weight, but just a percentage of body fat that is located on the body.

A good and effective work-out will incorporate all five of the components listed above. I have designed a twenty minute work-out that can be performed at home or at the gym that targets all five components. Although maxing out is not incorporated; muscular strength is being targeted throughout the work-out.


Ball Squats: 2 sets of 20

Ball Crunches: 2 sets of 30

(Crunch on stability ball with arms behind head – click on image to view this exercise)

Push-ups: 2 sets of 20 or failure (do as many as you can)

(click on image to view this exercise)

Step-ups: 2 sets of 15-20 (ex: stairs, bench or chair)

(Alternating dumbbell step up on bench – click on image to view this exercise)

Seated shoulder press with dumbbell or weighted object: 2 sets of 20

(Dumbbell shoulder press with overhand grip – click on image to view this exercise)

Hip abduction: 2 sets of 20

(Bent arm side bridge and hip abduction – click to view this exercise)

Crunches: 2 sets of 50

Lower abs: 2 sets of 20

(Lying on back straight leg raise – click to view image)

Cool Down

Stretch: hold each stretch for a 10-15 count

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