By Al Sears, M.D.

Build Your Dream Body
the Easy Way
1 www.alsearsmd.com
Bui l d Your Dr eam Body t he
Easy Way
Get i nt o t he Best Shape of Your Li f e –Today !

Reawaken t he energy and vit alit y you had years ago. Burn more
calories, increase your lung capacit y and improve your cardiovascular
healt h … in j ust 10 minut es a day.
Your t roubles get t ing and st aying in t ip- t op condit ion are over.
Say goodbye t o:
• Hours of drudgery at t he gym…
• Cont radict ions and confusion…
• St art ing and st opping programs…
• Your most st ubborn body fat …
• Frust rat ing roadblocks and plat eaus…
• Needless pain and inj uries…
And exercises t hat don’t work…
I n a mat t er of weeks, my PACE® Program will burn inches off your
waist line, enhance your st amina, and raise your energy levels.
For years, people j ust like you have been discovering t hat , wit h
PACE® , t hey can t ake weight off and KEEP it off … in as lit t le as 10
minut es a day!
PACE® i s t he Onl y Pr ogr am Desi gned t o
Act i v at e Your Body ’ s Bui l t - I n Fat Bur ner
My name is Dr. Al Sears, and for t he past 15 years, I ' ve helped
t housands of pat ient s lose weight , boost t heir lungpower and build
vibrant healt h. The t echnique I give t hem is so revolut ionary t he U. S.
2 www.alsearsmd.com

cent er in Florida where he
has developed innovat ive
exercise and nut rit ional
syst ems t ransforming t he
lives of over 20, 000
pat ient s.
Wit h over 500 art icles and
6 books in t he fields of
alt ernat ive medicine, ant i-
aging and nut rit ional
supplement at ion, Dr. Sears
enj oys a worldwide
readership and has
appeared on over 50
nat ional radio programs,
ABC News, CNN and ESPN.
His book, PACE® :
Rediscover Your Nat ive
Fit ness has sparked a
revolut ion in t he fit ness
world. An effect ive
alt ernat ive t o t radit ional
cardio, PACE® is pract iced
worldwide … delivering
reliable fat loss and
prevent ion against heart
at t ack and st roke.
Al Sear s,
MD sees
pat ient s at
his int e-
grat ive
clinic and
research
Pat ent Office awarded me an exclusive service mark ( Reg. No.
2, 950, 571) .
When I st art ed developing PACE® 20 years ago, everyone was rushing
off t o aerobics class. Lit t le did t hey know t hat aerobics act ually works
against your heart – and keeps you
fat around t he middle!
I ’ll t ell you more about t hat in j ust a
minut e. First , let ’s t ake a look at t he
way we exercise t oday … versus how
our bodies were int ended t o perform.
What We Lear ned Fr om Our
Cav eman Ancest or s
Admit it … exercising can be pure
drudgery. You’ve probably pushed
yourself hard at t he gym, oft en t imes
wit hout seeing t he result s you
want ed. When t hat happens, it ’s hard
not t o wonder if you’re doing
somet hing wrong … or worse: feeling
like you were wast ing your valuable
t ime.
PACE® shat t ers all t he
misconcept ions about healt h, aging
and fit ness. I n fact , PACE® proves –
beyond a shadow of doubt – t hat a
st rong, slim body and vibrant healt h
does NOT have t o be difficult , t ime
consuming or boring.
Just look at our caveman ancest ors.
They had incredible st rengt h and
survived under punishing and life-
t hreat ening condit ions – but t hey
didn' t make t hemselves repeat t he
same movement t en t housand t imes –
day aft er day!

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So what did cavemen know t hat mainst ream medicine doesn' t ?
Var i at i on.
Cavemen followed nat ural cycles of work and rest – or what I call
periods of exert ion and recovery. They didn' t run for hours on end,
st arve t hemselves wit h ridiculous diet s or repeat edly lift boulders over
t heir heads t o build bigger muscles.
My pat ent ed PACE® program t aps int o t hose same principles – wit h
amazing result s!
So if you’re seriously int erest ed in losing weight , building muscle and
creat ing a st rong and healt hy body, here’s my doct or- recommended
solut ion for you: work out less and eat more.
I ’m not kidding!
Your body simply wasn’t designed for long, repet it ive exercise.
I nst ead, it was designed t o handle short , int ense periods of exert ion,
followed by rest .
That ’s t he basis of my PACE® Program, and I ’ll bet you’re wondering
exact ly how t his works.
Let me clear up a few myt hs and misconcept ions for you first . Then,
I ’ll show you how you can incorporat e PACE® int o your life for a
slimmer, st ronger and healt hier fut ure.
My t h # 1 – Your Best Hear t Wor k out i s Car di o Ex er ci se
I can' t t ell you how many t imes my pat ient s have come t o me t hinking
t hat aerobics and long- durat ion "cardio" is t he best and only way t o
improve t heir heart and lungs. NOTHI NG could be furt her from t he
t rut h!
Cardio t akes you away from your body’s nat ural challenges. I t ’s j ust
not nat ural t o repeat t he same movement cont inuously wit hout
variat ion or rest .
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PACE® Knock s Out Car di o i n
Cl i ni cal Show dow n
Two of my most successful coaching
st udent s t ur ned out t o be a per fect
illust r at ion of how well PACE® wor ks –
because t hey ar e ident ical t win sist er s.
When t hey ar r ived for t heir init ial
assessment , bot h t wins – age 18 – had
almost ident ical body composit ion
measur ement s. ( Body composit ion measur es
t he amount of body fat and lean body mass,
or muscle. )
By t he end of t he 16- week st udy, t he t win
doing PACE® was spr int ing for 6 set s. Each
set had a 50- yar d int er val followed by a r est
per iod of 30 seconds. The t win doing
t r adit ional car dio was j ogging 10 miles wit h
no br eaks.
The r esult s? The PACE® t win went fr om
24. 5% body fat all t he way down t o 10% for
a t ot al fat loss of 18 pounds. What ’s mor e,
she gained 9 pounds of pur e muscle.
The car dio t win also st ar t ed at 24. 5% body
fat but went down t o only 19. 5% body fat for
a t ot al fat loss of 8 pounds. And inst ead of
gaining valuable muscle, t he car dio t win
act ually lost muscle.
Over all, t he PACE® t win lost 125% mor e fat
t han t he car dio t win, and gained 9 pounds of
muscle, wher e t he car dio t win lost muscle.
Of cour se, aft er t his exper iment t he car dio
t win got j ealous of her sist er ’s r emar kable
fat loss. So I put her ont o t he same
pr ogr am. Wit hin weeks, she r ever sed her
losses and soon slimmed down t o mat ch
her e sist er ’s pr ogr ess.
Ther e’s not hing unusual about t his kind of
achievement . I ’ve r epr oduced it again and
again. The t wins did so well because I t old
t hem exact ly what t o do at each st ep in t heir
pr ogr am. All t hey had t o do was follow
along.
Long- durat ion, medium
int ensit y workout s decrease
your cardiac out put and put
more st ress on your heart .
Sadly enough, marat hon
runners have a 50% higher
chance of having a heart
at t ack.
I t ’s t ime t o face t he fact s:
Cardio does not build heart
healt h and does not correct
what we are lacking.
My t h # 2 – Wei ght
Tr ai ni ng Bui l ds St r ong
Muscl e
Weight t raining is equally
unnat ural, ineffect ive and
misnamed. Far from
“ t raining” anyt hing,
pract icing t hese isolat ed
t ensing movement s
“ unt rains” your muscles.
I nst ead of producing real
st rengt h t hat you can use in
real sit uat ions, it produces
bloat ed muscle fibers t hat
become dysfunct ional, inj ury
prone and uncoupled from
neuronal coordinat ion.
My t h # 3 – Aer obi cs Bui l ds
Lung Capaci t y
Similarly, t he concept of
aerobics is a flawed and
incomplet e science t hat falls
apart under analysis.
I f you only exercise wit hin
your current aerobic limit s,
you do so wit hout improving
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your aerobic capacit y. I n ot her words, you never push hard enough t o
st op t o cat ch your breat h!
This t ype of exercise t rains your body for endurance and efficiency,
which sounds great on t he surface.
But t his kind of "logic" causes "shrinkage: " Smaller muscles, smaller
heart and smaller lungs. What ' s worse, it wipes out your heart ’s
reserve capacit y.
So t hrow away your j ogging shoes, cancel your aerobics class and say
goodbye t o hours of never- ending workout s. Then round up all your
' diet ' books and t oss t hem in t he garbage…
Get t i ng St ar t ed i n 10 Mi nut es a Day - Week 1
PACE® st ands for Progressively Accelerat ing Cardiopulmonary
Exert ion, and t he concept is pret t y simple: short , progressively
accelerat ed burst s of int ense exercise followed by rest .
I f you are new t o exercise, or feel out of shape, t his means you will
begin your exercises by challenging yourself for one minut e – t hen
rest ing for one minut e – in a 5- set workout . Choose a comfort able
level of exert ion t hat offers some challenge, but don’t over- do it .
The t ypes of exercises you choose are ent irely up t o you. I f you have a
gym membership, you might want t o t ake advant age of t heir
t readmills or st at ionary bicycles. I f you exercise at home, you may opt
for running, swimming, calist henics … or even j umping rope.
Here’s an example of a 10- minut e program t o get you st art ed:
SET 1 SET 2 SET 3 SET 4 SET 5
Exert ion Recovery Exert ion Recovery Exert ion Recovery Exert ion Recovery Exert ion Recovery
1 min 1 min 1 min 1 min 1 min 1 min 1 min 1 min 1 min 1 min
You don’t need t o st op moving during your recovery period. Simply
slow down, focus on normalizing your breat hing, and t ell your body
and mind t o relax. This gives your body a chance t o rest and recover.
Try and do t his 10- minut e program at least 3 t imes during t he first
week. But each t ime you do it , slight ly increase t he int ensit y of t he
level.
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Pr ogr essi v el y Accel er at e Your Pr ogr am – Week 2
Now t hat you’ve st art ed t raining your body, it ’s t ime t o up- t he- ant e
over t he next few weeks.
During t he 2
nd
week, you’re going t o cont inue working at a level t hat ’s
comfort able t o you. But you’ll also be t aking t he first st ep t oward
progressively accelerat ing your exercise rout ine.
For week 2, warm up for 3 minut es, t hen do one exercise set at low t o
moderat e int ensit y for a full 3 minut es followed by a 3- minut e
recovery. I f you’re not in very good shape, begin wit h walking.
WARM UP SET 1 SET 2
Exert ion Recovery Exert ion Recovery
2 min 3 min 3 min 3 min 2 min
How hard you push yourself should depend on your current level of
condit ioning. So st art out slow, t hen pick up t he pace of your walk
during t he exert ion period … dropping your pace as you reach t he 3-
minut e recovery period. Aft er rest ing, do anot her 3- minut e set wit h
increased int ensit y, followed by a 2- minut e recovery.
Do t his at least 3 t imes during t he week, progressively challenging
yourself each t ime.
Tur ni ng up t he I nt ensi t y – Week 3
The 3
rd
week is all about building int ensit y and giving yourself more of
a challenge.
The level of int ensit y will depend on what inst rument you’re using. For
example, if you’re on a st at ionary bike, increase t he level on t he
cont rol panel so it becomes harder t o pedal. I f you’re j umping rope or
doing calist henics, pick up your pace during each set .
This week, you’ll st art wit h a 2- minut e warm- up followed by a 2-
minut e exert ion period. But remember: I ncrease t he int ensit y t o give
yourself a challenge!
WARM UP SET 1 SET 2 SET 3
Exert ion Recovery Exert ion Recovery Exert ion Recovery
2 min 2 min 2 min 2 min 2 min 2 min 2 min
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Plus, if you’ve been exercising 3 days a week during for t he first
several weeks, add a fourt h day t o your schedule.
Mi x i ng i t Up – Week 4
During t he 4t h week, you’ll add anot her exercise set , but t he durat ion
of your exert ion period will decrease. Aft er a 3- minut e warm- up, you’ll
do a 4- minut e exert ion period.
WARM UP SET 1 SET 2 SET 3 SET 4
Exert ion Recovery Exert ion Recovery Exert ion Recovery Exert ion Recovery
3 min 4 min 3 min 3 min 3 min 2 min 3 min 1 min 3 min
As you st art , not ice how fast you’re going and how long it t akes for
your heart and lungs t o meet t he challenge. You’ll not ice t hat as you
increase int ensit y over short er periods of t ime, you get more winded.
When 4 minut es is up, begin your 3- minut e recovery. I f you need t o
st op, t hat ’s okay. Ot herwise, your recovery period should be a slow,
easy pace.
Cont inue for a t ot al of 4 set s, reducing your exercise t ime by 1 minut e
per set – while at t he same t ime increasing t he int ensit y.
I f you’ve been exercising t hree days a week for t he first several
weeks, now is a good t ime t o add a fourt h day t o your schedule.
Bui l di ng Ev en MORE I nt ensi t y
As you cont inue on your j ourney t oward a slimmer, t rimmer, healt hier
body, your ult imat e goal is t o progressively increase t he int ensit y of
your workout s unt il you can perform a full 5- set workout of high
int ensit y challenges … increasing t he int ensit y aft er each int erval.
WARM UP SET 1 SET 2 SET 3 SET 4 SET 5
Exert ion Recovery Exert ion Recovery Exert ion Recovery Exert ion Recovery Exert ion Recovery
90 sec 1 min 90 sec 50 sec 90 sec 40 sec 90 sec 30 sec 90 sec 20 sec 90 sec
What Ty pes of Ex er ci ses Can You Use Wi t h Pace?
One of t he great est t hings about PACE® is t hat it can be adapt ed t o
work wit h virt ually any t ype of exercise available t o you … from
working on machinery like t he t readmill, ellipt ical machine or
st at ionary bike … t o j umping rope in your own home.
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Here are j ust a few t hat can get you st art ed wit hout a large cash
out lay:
Cal i st heni cs is a great approach t o muscle condit ioning, especially for
t hose needing t o recover from heart disease. By increasing t he size of
your muscles, you also improve st amina and st abilit y.
Out door Spr i nt s/ Runni ng is good for burning off calories while you
preserve t he reserve capacit y in your heart . One of t he great est
benefit s is t he abilit y t o vary your rout ine and speed. Plus, when used
properly wit h t he PACE® Program, t hese sprint s are great for
developing lungpower and burning fat in t he “ aft erburn” aft er your
exercise.
Bi k i ng, like out door running, allows you t o vary your rout ines. You
can use flat , st raight - aways t o work wit h t imed int ervals, and increase
your int ensit y by going fast er. You can also change gears t o make it
harder or easier t o pedal.
Jumpi ng Rope is t he best way t o burn t he most calories in t he
short est amount of t ime. I t ’s perfect for PACE® and will push you t o a
higher fit ness level, raising your met abolism and allowing your body t o
burn fat fast er.
Some of my favorit e workout s are done on St at i onar y Bi k es.
Whet her you choose a st andard bike or a recumbent bike, t hey' re bot h
great for working t he larger muscle groups like t he glut eus, quadriceps
and t he muscles of t he lower back.
This kind of workout put s less pressure on your j oint s and improves
your post ure. Below is an example of a workout on a st at ionary bike
for people who feel out of shape:
WARM UP SET 1 SET 2 SET 3 SET 4 SET 5
Exert ion Recovery Exert ion Recovery Exert ion Recovery Exert ion Recovery Exert ion Recovery
2 MI N 2 min 2 min 2 min 2 min 90 sec 2 min 1 min 2 min 1 min 2 min
Your t ot al workout t ime is under 10 minut es, wit h t he whole workout
t aking only 20 minut es. Remember t o slight ly increase t he int ensit y of
each set as you progress t hrough t he rout ine. You can do t his by
ramping up t he resist ance on t he bike you' re using.

9 www.alsearsmd.com
Gi v e Your Body t he RI GHT Ki nd of Chal l enge
Remember … aerobics and ot her long- durat ion exercises like j ogging
and marat hons creat e changes in your body t hat weaken your heart
and lungs. They t ell your body t o make and st ore more fat . This way,
your body makes sure it has somet hing t o burn during your next
aerobics class. And t o cope wit h long- durat ion st resses, your body will
act ually shrink your heart and lungs.
PACE® gives your body t he right kind of challenge. And it only t akes
10 minut es t o get st art ed! Not hours of grueling – not t o ment ion
boring – j ogging and j umping around t hat most fit ness “ expert s” t ell
you is t he way t o go.
By giving yourself t he right challenge, wit h t he right level of int ensit y,
you get an adapt ive response t hat t ells your body t hat you don’t need
fat . And inst ead of shrinking your heart and lungs, your body will st art
t o build vit al reserve capacit y – t he kind t hat prevent s heart at t ack
and heart failure.
Tak i ng PACE® To t he Nex t Lev el
Now t hat you know about t he PACE® Program – and how easy it is t o
use PACE® t o burn more fat , st rengt hen your muscle and improve
your healt h – you may want t o t urn it up a not ch.
I f you would like t o find out how you can cust omize PACE® t o fit your
needs, you can order my complet e book: PACE® Rediscover Your
Nat ive Fit ness. I n it , you’ll discover how t o t ailor PACE® for specific
t ypes of exercise, like t he st at ionary bike example we used above.
Plus, you’ll receive det ailed inst ruct ions – including exert ion and
recovery periods – on how t o use PACE® wit h:
Treadmill Workout s
Ellipt ical Machines
Out door Bicycles
Swimming Workout s
St air St eppers
Rowing Machines
Trampolines
Ket t le Bells
Jump Rope Workout s
Out door Running
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I t includes an ent ire workout sect ion dedicat ed t o Calist henics – wit h
11 specific exercises t o help you increase mobilit y, get rock hard abs,
eliminat e lower back pain and build upper body st rengt h.
Normally, t he full PACE® book ( print edit ion) sells for $37. 95. But
when you purchase it in conj unct ion wit h t his exclusive report , you’ll
receive a discount of over 10% off t he normal price. So you’ll only pay
$33. 95.
Click here t o order t he complet e print version of PACE® now!
Or, if you want t o download a complet e copy of t he PACE® e- book
right now, you can t ake advant age of our special limit ed t ime int ernet
offer and receive a whopping 28% discount . That means inst ead of
paying t he regular price of $27. 95, you’ll only pay $19. 95 … t he lowest
price we’ve ever offered.
Click here t o order t he downloadable PACE® book now!
Don' t delay. Everyt hing you need is right at your fingert ips. Seize t he
opport unit y and build your dream body t he easy way!

Build Your Dream Body the Easy Way Get into the Best Shape of Your Life –Today! Reawaken the energy and vitality you had years ago. . and raise your energy levels.S. I've helped thousands of patients lose weight. boost their lungpower and build vibrant health. with PACE®. For years. and for the past 15 years. they can take weight off and KEEP it off … in as little as 10 minutes a day! PACE® is the Only Program Designed to Activate Your Body’s Built-In Fat Burner My name is Dr. Say goodbye to: • • • • • • Hours of drudgery at the gym… Contradictions and confusion… Starting and stopping programs… Your most stubborn body fat… Frustrating roadblocks and plateaus… Needless pain and injuries… And exercises that don’t work… In a matter of weeks. enhance your stamina. Al Sears. Your troubles getting and staying in tip-top condition are over. Burn more calories. my PACE® Program will burn inches off your waistline. people just like you have been discovering that. increase your lung capacity and improve your cardiovascular health … in just 10 minutes a day. The technique I give them is so revolutionary the U.

antisomething wrong … or worse: feeling aging and nutritional like you were wasting your valuable supplementation.Patent Office awarded me an exclusive service mark (Reg. let’s take a look at the grative way we exercise today … versus how clinic and our bodies were intended to perform. An effective They had incredible strength and alternative to traditional survived under punishing and lifecardio. PACE® proves – ABC News. No. it’s hard 6 books in the fields of not to wonder if you’re doing alternative medicine.950. PACE®: does NOT have to be difficult. In fact. fat around the middle! MD sees patients at I’ll tell you more about that in just a his inteminute. world. CNN and ESPN. beyond a shadow of doubt – that a strong. Fitness has sparked a revolution in the fitness Just look at our caveman ancestors.571). Dr. . First. PACE® is practiced threatening conditions – but they worldwide … delivering didn't make themselves repeat the reliable fat loss and same movement ten thousand times – prevention against heart day after day! attack and stroke. You’ve probably pushed patients. 2. When I started developing PACE® 20 years ago. yourself hard at the gym. Sears time.000 drudgery. time Rediscover Your Native consuming or boring. often times without seeing the results you With over 500 articles and wanted. When that happens. research center in Florida where he What We Learned From Our has developed innovative Caveman Ancestors exercise and nutritional systems transforming the Admit it … exercising can be pure lives of over 20. aging national radio programs. slim body and vibrant health His book. enjoys a worldwide readership and has PACE® shatters all the appeared on over 50 misconceptions about health. everyone was rushing off to aerobics class. and fitness. Little did they know that aerobics actually works against your heart – and keeps you Al Sears.

Instead. NOTHING could be further from the truth! Cardio takes you away from your body’s natural challenges. repetitive exercise. Cavemen followed natural cycles of work and rest – or what I call periods of exertion and recovery. it was designed to handle short.So what did cavemen know that mainstream medicine doesn't? Variation. and I’ll bet you’re wondering exactly how this works. . followed by rest. I’m not kidding! Your body simply wasn’t designed for long. It’s just not natural to repeat the same movement continuously without variation or rest. building muscle and creating a strong and healthy body. starve themselves with ridiculous diets or repeatedly lift boulders over their heads to build bigger muscles. here’s my doctor-recommended solution for you: work out less and eat more. They didn't run for hours on end. Then. stronger and healthier future. My patented PACE® program taps into those same principles – with amazing results! So if you’re seriously interested in losing weight. intense periods of exertion. Myth #1 – Your Best Heart Workout is Cardio Exercise I can't tell you how many times my patients have come to me thinking that aerobics and long-duration "cardio" is the best and only way to improve their heart and lungs. That’s the basis of my PACE® Program. Let me clear up a few myths and misconceptions for you first. I’ll show you how you can incorporate PACE® into your life for a slimmer.

There’s nothing unusual about this kind of achievement.Long-duration. marathon runners have a 50% higher chance of having a heart attack. or muscle. .5% body fat but went down to only 19. the concept of aerobics is a flawed and incomplete science that falls apart under analysis. Myth #3 – Aerobics Builds Lung Capacity Similarly. Instead of producing real strength that you can use in real situations. Myth #2 – Weight Training Builds Strong Muscle Weight training is equally unnatural. ineffective and misnamed. The results? The PACE® twin went from 24. The twins did so well because I told them exactly what to do at each step in their program.5% body fat all the way down to 10% for a total fat loss of 18 pounds. Each set had a 50-yard interval followed by a rest period of 30 seconds. and gained 9 pounds of muscle. All they had to do was follow along. injury prone and uncoupled from neuronal coordination. Of course. Within weeks. It’s time to face the facts: Cardio does not build heart health and does not correct what we are lacking. medium intensity workouts decrease your cardiac output and put more stress on your heart. Far from “training” anything. where the cardio twin lost muscle. So I put her onto the same program.5% body fat for a total fat loss of 8 pounds. she gained 9 pounds of pure muscle. both twins – age 18 – had almost identical body composition measurements. practicing these isolated tensing movements “untrains” your muscles. you do so without improving PACE® Knocks Out Cardio in Clinical Showdown Two of my most successful coaching students turned out to be a perfect illustration of how well PACE® works – because they are identical twin sisters. the PACE® twin lost 125% more fat than the cardio twin. What’s more. after this experiment the cardio twin got jealous of her sister’s remarkable fat loss. the cardio twin actually lost muscle. The twin doing traditional cardio was jogging 10 miles with no breaks. she reversed her losses and soon slimmed down to match here sister’s progress.) By the end of the 16-week study. The cardio twin also started at 24. it produces bloated muscle fibers that become dysfunctional. If you only exercise within your current aerobic limits. Sadly enough. the twin doing PACE® was sprinting for 6 sets. When they arrived for their initial assessment. And instead of gaining valuable muscle. Overall. (Body composition measures the amount of body fat and lean body mass. I’ve reproduced it again and again.

Try and do this 10-minute program at least 3 times during the first week. and tell your body and mind to relax. progressively accelerated bursts of intense exercise followed by rest. What's worse. slightly increase the intensity of the level. which sounds great on the surface. but don’t over-do it. it wipes out your heart’s reserve capacity. this means you will begin your exercises by challenging yourself for one minute – then resting for one minute – in a 5-set workout. If you exercise at home.your aerobic capacity. The types of exercises you choose are entirely up to you. Simply slow down. and the concept is pretty simple: short. calisthenics … or even jumping rope. Then round up all your 'diet' books and toss them in the garbage… Getting Started in 10 Minutes a Day . smaller heart and smaller lungs. If you have a gym membership. cancel your aerobics class and say goodbye to hours of never-ending workouts. focus on normalizing your breathing. In other words. If you are new to exercise. Here’s an example of a 10-minute program to get you started: SET 1 Exertion Recovery SET 2 Exertion Recovery SET 3 Exertion Recovery SET 4 Exertion Recovery SET 5 Exertion Recovery 1 min 1 min 1 min 1 min 1 min 1 min 1 min 1 min 1 min 1 min You don’t need to stop moving during your recovery period. So throw away your jogging shoes. This gives your body a chance to rest and recover. But each time you do it. or feel out of shape. swimming. you might want to take advantage of their treadmills or stationary bicycles.Week 1 PACE® stands for Progressively Accelerating Cardiopulmonary Exertion. . Choose a comfortable level of exertion that offers some challenge. you may opt for running. you never push hard enough to stop to catch your breath! This type of exercise trains your body for endurance and efficiency. But this kind of "logic" causes "shrinkage:" Smaller muscles.

increase the level on the control panel so it becomes harder to pedal. you’re going to continue working at a level that’s comfortable to you. During the 2nd week. it’s time to up-the-ante over the next few weeks. if you’re on a stationary bike. WARM UP Exertion SET 1 Recovery Exertion SET 2 Recovery 2 min 3 min 3 min 3 min 2 min How hard you push yourself should depend on your current level of conditioning. followed by a 2-minute recovery. If you’re not in very good shape. But remember: Increase the intensity to give yourself a challenge! WARM UP Exertion SET 1 Recovery Exertion SET 2 Recovery Exertion SET 3 Recovery 2 min 2 min 2 min 2 min 2 min 2 min 2 min . The level of intensity will depend on what instrument you’re using. For example. Do this at least 3 times during the week. begin with walking. But you’ll also be taking the first step toward progressively accelerating your exercise routine. For week 2. then pick up the pace of your walk during the exertion period … dropping your pace as you reach the 3minute recovery period. Turning up the Intensity – Week 3 The 3rd week is all about building intensity and giving yourself more of a challenge. progressively challenging yourself each time. After resting. you’ll start with a 2-minute warm-up followed by a 2minute exertion period. This week. warm up for 3 minutes. So start out slow. If you’re jumping rope or doing calisthenics.Progressively Accelerate Your Program – Week 2 Now that you’ve started training your body. pick up your pace during each set. do another 3-minute set with increased intensity. then do one exercise set at low to moderate intensity for a full 3 minutes followed by a 3-minute recovery.

WARM UP SET 1 Exertion Recovery SET 2 Exertion Recovery SET 3 Exertion Recovery SET 4 Exertion Recovery SET 5 Exertion Recovery 90 sec 1 min 90 sec 50 sec 90 sec 40 sec 90 sec 30 sec 90 sec 20 sec 90 sec What Types of Exercises Can You Use With Pace? One of the greatest things about PACE® is that it can be adapted to work with virtually any type of exercise available to you … from working on machinery like the treadmill. Continue for a total of 4 sets. After a 3-minute warm-up. Building Even MORE Intensity As you continue on your journey toward a slimmer. begin your 3-minute recovery. you’ll add another exercise set. now is a good time to add a fourth day to your schedule. trimmer. . reducing your exercise time by 1 minute per set – while at the same time increasing the intensity. When 4 minutes is up.Plus. Mixing it Up – Week 4 During the 4th week. Otherwise. your ultimate goal is to progressively increase the intensity of your workouts until you can perform a full 5-set workout of high intensity challenges … increasing the intensity after each interval. you get more winded. you’ll do a 4-minute exertion period. your recovery period should be a slow. but the duration of your exertion period will decrease. healthier body. You’ll notice that as you increase intensity over shorter periods of time. that’s okay. add a fourth day to your schedule. if you’ve been exercising 3 days a week during for the first several weeks. easy pace. If you need to stop. If you’ve been exercising three days a week for the first several weeks. elliptical machine or stationary bike … to jumping rope in your own home. WARM UP SET 1 Exertion Recovery SET 2 Exertion Recovery SET 3 Exertion Recovery SET 4 Exertion Recovery 3 min 4 min 3 min 3 min 3 min 2 min 3 min 1 min 3 min As you start. notice how fast you’re going and how long it takes for your heart and lungs to meet the challenge.

It’s perfect for PACE® and will push you to a higher fitness level. Biking. You can do this by ramping up the resistance on the bike you're using. Below is an example of a workout on a stationary bike for people who feel out of shape: WARM UP SET 1 Exertion Recovery SET 2 Exertion Recovery SET 3 Exertion Recovery SET 4 Exertion Recovery SET 5 Exertion Recovery 2 MIN 2 min 2 min 2 min 2 min 90 sec 2 min 1 min 2 min 1 min 2 min Your total workout time is under 10 minutes. raising your metabolism and allowing your body to burn fat faster. By increasing the size of your muscles. when used properly with the PACE® Program. like outdoor running. Remember to slightly increase the intensity of each set as you progress through the routine. You can use flat. Jumping Rope is the best way to burn the most calories in the shortest amount of time. One of the greatest benefits is the ability to vary your routine and speed. allows you to vary your routines. . they're both great for working the larger muscle groups like the gluteus. quadriceps and the muscles of the lower back. with the whole workout taking only 20 minutes. Outdoor Sprints/Running is good for burning off calories while you preserve the reserve capacity in your heart. Whether you choose a standard bike or a recumbent bike. straight-aways to work with timed intervals. you also improve stamina and stability. Some of my favorite workouts are done on Stationary Bikes.Here are just a few that can get you started without a large cash outlay: Calisthenics is a great approach to muscle conditioning. You can also change gears to make it harder or easier to pedal. This kind of workout puts less pressure on your joints and improves your posture. especially for those needing to recover from heart disease. and increase your intensity by going faster. Plus. these sprints are great for developing lungpower and burning fat in the “afterburn” after your exercise.

If you would like to find out how you can customize PACE® to fit your needs. like the stationary bike example we used above. And it only takes 10 minutes to get started! Not hours of grueling – not to mention boring – jogging and jumping around that most fitness “experts” tell you is the way to go. you’ll receive detailed instructions – including exertion and recovery periods – on how to use PACE® with: Treadmill Workouts Elliptical Machines Outdoor Bicycles Swimming Workouts Stair Steppers Rowing Machines Trampolines Kettle Bells Jump Rope Workouts Outdoor Running . your body will actually shrink your heart and lungs. And instead of shrinking your heart and lungs. your body makes sure it has something to burn during your next aerobics class. They tell your body to make and store more fat. Taking PACE® To the Next Level Now that you know about the PACE® Program – and how easy it is to use PACE® to burn more fat. And to cope with long-duration stresses.Give Your Body the RIGHT Kind of Challenge Remember … aerobics and other long-duration exercises like jogging and marathons create changes in your body that weaken your heart and lungs. PACE® gives your body the right kind of challenge. you can order my complete book: PACE® Rediscover Your Native Fitness. In it. you get an adaptive response that tells your body that you don’t need fat. your body will start to build vital reserve capacity – the kind that prevents heart attack and heart failure. This way. with the right level of intensity. strengthen your muscle and improve your health – you may want to turn it up a notch. you’ll discover how to tailor PACE® for specific types of exercise. Plus. By giving yourself the right challenge.

if you want to download a complete copy of the PACE® e-book right now. eliminate lower back pain and build upper body strength. So you’ll only pay $33. Seize the opportunity and build your dream body the easy way! .95.It includes an entire workout section dedicated to Calisthenics – with 11 specific exercises to help you increase mobility.95. the full PACE® book (print edition) sells for $37. That means instead of paying the regular price of $27. Normally.95. you’ll only pay $19. get rock hard abs. Everything you need is right at your fingertips. But when you purchase it in conjunction with this exclusive report. you’ll receive a discount of over 10% off the normal price. you can take advantage of our special limited time internet offer and receive a whopping 28% discount.95 … the lowest price we’ve ever offered. Click here to order the complete print version of PACE® now! Or. Click here to order the downloadable PACE® book now! Don't delay.

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