Supporting exercises


To achieve optimal results using the LifeUP workouts, we recommend:

1. Metabolic training

  • Do Metabolic Training 3 times a week, for example on Mondays, Wednesdays and Fridays.
  • Running time: 15-20 minutes.
  • For detailed instructions, please see the attached video content below.

2. The Five Tibetan Rites

  • Practice the Five Tibetan Rites 1 to 2 times a day.
  • The best time to do it is at sunrise and sunset.
  • Running time: 10-15 minutes.
  • For detailed instructions, please see the attached video content below.

3. Other

  • Include as much exercise as possible during the day, a 20-minute walk daily is recommended.

1. Metabolic training

Recent research in the field of exercise has shown that the intensity of exercise (how hard you exercise) can be as important and possibly more effective for fat burning than the duration of exercise (how long you exercise). Research shows that these techniques increase fat burning for hours and even days after you stop exercising, and are more effective than running.

These workouts are great for activating the body because they increase growth hormone, testosterone and activate the thyroid gland. Its fat-burning and muscle-building effects can last up to 2 days. Best of all, you decide the intensity yourself.


Metabolic training 1A

Metabolic training 1B

Metabolic training 1C

  2. Tibetan exercises

The Five Tibetan Rites are an ancient practice of yoga, believed to be over 2500 years old. It consists of a sequence of five different exercises, performed 21 times each day. The Five Tibetans exercise programme is reported to have many physical, emotional and energetic benefits. These effects are said to restore vitality and strength. Because of all these benefits, the Five Tibetan Rites are traditionally known as the "fountain of youth".

Exercise is based on the energy of the body. The body has seven energy fields or vortices, called chakras in Hindi. The chakras control parts of the endocrine system of glands and organs that regulate many bodily functions, including the ageing process.

The Five Tibetan Chakras promote a perfect flow of energy through the chakras and activate the nerves, organs and glands. These exercises also strengthen the major muscle groups, which helps to build a strong and firm physique. They are short and effective and will take you about 10 minutes a day.

Benefit reports include:

  • relieving joint pain and stiffness
  • improving strength and coordination
  • better blood circulation
  • anxiety reduction
  • better sleep
  • Improved energy
  • youthful appearance

You can find the tutorials HERE.