The Outdoor Exercise Log Book contains information and suggestions about things to do outside that will give you great exercise.

Enjoy fresh air and freedom while you work out!

You've already learned about how weight gain (or loss) is a function of the balance between calories consumed and calories used... now you can learn how to set up a plan that will make your body start using more calories! You'll be able to eat the things you love to eat (although, maybe in smaller portions, i.e. practice moderation) and you will still loose weight!

Here's an example of what you'll find in the attachment, which is available to each and every GettingOutside.com member (Completely Free of Charge! If you are not already signed up, you can click here to join! And in just a few moments, after opening your welcome email, you'll be one FREE click away from getting FULL ACCESS to this new feature of ours!)

Planned Exercises (for any one day of the week):

1. Hiking/ Walking
2. Playing Outdoor Games (w/ kids)
3. Light weights/ resistance bands

And here's what we have planned in our Example Log (for another day of the week):

1. Jog / Bike / Walk / Run (pick one for the morning)
2. Play baseball (any sport or outdoor game will work)
3. Have an outdoor BBQ and
4. Set up the volleyball net!

Each day is arranged into three segments—three opportunities to get a little bit of exercise in throughout the day—you should know that doing some smaller form of exercise, like mowing the lawn, watering all the household plants, or even carrying in the groceries from the car to the house, can count as a form of exercise; and by focusing on muscle involvement, increasing the level of intensity, speed or number of repetitions, then you will still be following our three exercise per day format (without having to devote an entire hour or more of your time to each individual workout) and getting the amount of exercise required to burn off all the calories you consume! (Hopefully, and then some!)

It's designed as a very general and malleable workout structure, so you can replace any given activity with something else (like say it snows and you have to shovel instead of going to play disc golf, my own personal conundrum these days...) and you will not suffer as far as how much energy you will be burning up. There is an optimal layout or arrangement of exercises, and to achieve muscle building you will need to work one set of muscles hard, and then give them a rest.

This is why the middle portion of the Outdoor Exercise Log Book's regiment includes exercises that work out the arms (with kayaking, fishing, and weight training), while the outer portions favor use of the legs (walking/ hiking/ bike riding/ etc.)... there is a scientifically tried and true method to this way of approaching exercise, weight loss, and muscle toning.

The Reason This Exercise Plan Will Not Fail You

(Especially if you love to get outside, but usually are too pressed for time to get outside as often as you know you should... which probably encompasses more than 80 percent of the people in our country!)

All of these things you can enjoy with your family and friends—or even strangers! What we have set up in the text of the attached file is just one example of what someone could do outside for exercise over a week long period (we recommend you strive to get at least 4 days of solid exercise in a week, 5 or 6 days is even better, but make sure you allow your body some time to rest and repair muscle)! The possibilities are truly unlimited, though, when it comes to designing and implementing your own custom exercise regiment.

If you need some extra help:

Look at our Activities Page for ideas, tips and pointers as to all the things you might enjoy doing outside. We guarantee: Some of them you have probably yet to try (have you heard of Geocaching? Speed or Ice Climbing? Disc Golf? There's almost no way anyone out there has tried all of the things we cover in our activities section)! And the best part is, each and every one of these is good for your body, because getting exercise is good for your body and getting outside gets you exercise. Get it?

(Yeah, it’s wordy; but it’s true and it’s oh so important! This is why Michele Obama is now encouraging each and every American child to get outside and exercise for at least 60 minutes more than a few times a week.)

We encourage you to browse GettingOutside.com’s Activity Section while your making your own plan, so you’ll be able to learn about all kinds of things we can do outside for fun—but also, more importantly for weight loss—we have to exercise!!!

But you very well could be saying,

“Loose weight? Simply by getting outside!?”

And we understand why you might still be a skeptic... but at least take one look... (We worked very hard on this!) ... and it could potentially change your life!

Here’s the log book that will allow you to plan and keep track of your outdoor exercise regiment: If you don't see the attachment at the bottom of the page it means you aren't yet a member of GettingOutside.com! But it's free to join, so sign up now and you will not only get entered in a chance to win a free trip this spring to go Whitewater Rafting in Maine, you will also get full access and disclosure to all of GettingOutside's bonus materials.

So, become a member, if you aren't one already, then download or open the attachment. Then read it and begin planning your own customized exercise regiment!

And more importantly:

Put it into action right after that!

In other words:

Pick an exercise or activity you can do outside right now, and then go out there and give it your best shot (as long as you know you are healthy enough for it—consult your doctor). Notice how your muscles are involved; where you must exert energy; what strains and stresses are places upon your body; what you feel like doing it, etc. Remember,

Applied Focus.