Fitness – Are You Making These Crucial Mistakes In Your Workouts?

If fitness, exercise and health is important to you, you need a quality training program…

Let’s face it, there are lies and misinformation, often deliberately spread by the fitness industry.

Keep reading to discover the lies, misinformation and most common mistakes.

The fact, is most people join a gym with expectation they’ll get support with quality training programs…

Dear Friend,

After all this is the age of fitness, technology and healthy lifestyles.

In context to your fitness, exercise and nutrition, which do you need help with most?

Let’s dive a little deeper into one key area…exercise.

Seriously it’s time for brutal honesty…

You’re here because you want fewer injuries and to get better results in your life, right?

Which of these is the greater obstacle?

You allow self doubt and fear to get in your way?

You try to do too many exercises and get overwhelmed?

You’re afraid if you try one exercise program and it won’t work, it means you’re back at square one?

If you started enjoying better results, are you sure exactly how to keep on track?

Everyday you can see the results of countless people doing useless and ineffective, even dangerous exercises.

If you want to count the number of common mistakes the list would be almost endless.

And if you take a closer look and recognise any of the traps and are making any one of the mistakes in your own training…

You’d be smart to fix them as quickly as you can. Why?

Because you deserve to get significantly better and more meaningful results, right?

The key aspects critical to maximizing your time and effort is to get the best results.

They say being well-rounded is good, right?

The truth is well-rounded in fitness really means having a lot of variety.

The problem is you have specific personal needs and goals, which determine what you do, how you do it and how much you do…

There’s only so much time and energy you want to put into exercises in order to get the best results, so every movement you do is structured to be the most effective.

You want to be focused, on purpose and make every exercise movemnet count.

You don’t want to add more movements just to be well-rounded, does that make sense?

Machines with weight-stacks are very popular for beginners and loved by bodybuilders.

You see, as a gym owner it’s far easier to sell you on the benefits of a room full of machines than empty space.

Let’s take a look at this from a gym owner’s and marketing perspective…

Do you feel like you have something to gain like a skill, life experience by using machines that could really help you get results?

You get absolutely far more functional fitness benefits from using simple free weights, resistance bands and body weight exercises.

Let’s briefly define why machines are popular?

Machines were initially introduced for rehabilation.

Machines are designed to isolate muscle groups instead of making them work together…

Machines allow people to let core muscles relax, reduce the need for muscle control and coordination.

In other words, just take balance completely out of the picture…

What if you opt for free standing versions of similar exercise movements to get the best results with functional fitness?

Using free weights are challenging…

The key is increasing muscle size and strength.

Unfortunately most people get way too comfortable with weights they use, so they aren’t really challenging their body any more.

A lie, misinformation and common mistake is to increase number of reps, instead of increasing amount of weight lifted.

What if you keep reps in the 10-15 range and continually increase weights to maintain the challenge?

You could even use resistance bands to increase intensity.

What if you’re doing 45-60 minutes of moderate-intensity cardio like most people?

You can get even better benefits from your cardio routine in only half the time simply by using high intensity intervals (HIIT).

Increasing intensity burns far more calories in way less time.

Intensity increases fitness much more effectively and really ramps up fat burning.

So you benefit from shorter and far more superior cardio workout.

What if go hard for 60 seconds and then took it easier for two minutes?

So, the next time you are training think about your fitness in context to mobility, stability and functional strength using the above simple, yet effective exercises.

If you’ve already read info covering stability with planks and variations, why not integrate the dynamic exercise movements with core stability?

We haven’t even mentioned you can even do them at home…

You just might be surprised by your stability and functional strength with best results…ever.

Let’s make sure you’re getting most benefits from your fitness in context to time and effort.

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Why Diets Don’t Work?

Why do people struggle with diets?

Counting calories, do you think it’s essential for reaching your goals of gaining or losing weight?

It’s all about the journey and enjoying your life…

It’s not the diet, exercise or end goal…

If you’re always growing and empowering yourself, life and happiness takes on more meaning.

Diets and all the BS leads to confusion, eating and body image disorders, guilt, envy which leads to you being stuck.

In this really what you want?

The simple answer and formula if you need to count calories is to make the progress enjoyable.

Strength and empowerment comes from owning your own life’s journey.

If you’ve managed to unshackle yourself from the confines of traditional diets, your perception of food has probably shifted from laborious calorie counting into more power for everyday life…

This is a beautiful place to be in because it exposes you to your mind and body.

Keep reading if your end goal is in context to enjoying better quality of lifestyle…

Dear Friend,

You see, diets come in many flavors, yet the popular practice of dieting is all about restriction.

So why do some diets capture our attention and change eating behavior while others flop?

What makes us want to engage with certain diets out of habit?

We need to be honest with ourselves here…

Make no mistake about it, diets are designed to be habit forming.

And it is a form of user manipulation.

More times than not, your diet makes you feel emotionally depressed and negative.

So if you think about, your diet is holding you back.

Let’s cut to the chase…

Are you tired of working out hard and not seeing the results you deserve?

The problem is NOT you.

Is there a pattern underlying how diets hook us?

If you’re hooked, you’re addicted, obsessed, infatuated, fixated, fanatical about coming back.

Diets are designed to manipulate consumer behaviors and habits…

You see, the real problem is you’re trying to find the right answers in the wrong places…

And the answers are based solely on theory

You need to learn from someone that has already achieved the level of success you’re looking for…

Look, if dieting actually worked we’d all look like superheroes right?

As we all know, this isn’t the case.

Is it all in your mind?

Our brains have evolved around and heavily depend on proprioceptive and vestibular input.

We know or at least by now we have a good idea weight is dependent upon how much you eat and how much energy you burn.

What most people don’t realise though, is hunger and energy usage are controlled by the brain.

And your brain does this without you even knowing it.

We could say your brain has your natural weight set point, however this could be in ranges of about 50-150 kcal (1), which is probably a bit misleading to be fair.

We can use exercise, training and lifestyle choices to move your weight up and down in these ranges…

Yet it’s much harder to stay out of it.

After-all, weight gain is largely a result of external factors.

For example…short or long term positive energy inbalance rather than biological.

A temporary weight gain can become permanent if you stay at a high weight for too long, probably a matter of years for most of us because your brain may be influenced by this new set-point.

Now there are two groups of people, those who rely on their hunger and people that try to control their eating through willpower…sadly like most dieters.

Let’s call the former ‘intuitive eaters’ and the latter ‘controlled eaters’.

The interesting part is intuitive eaters are less likely to be overweight as they are less likely to think about food.

Controlled eaters on the other hand, are more likely to be tempted by small indulgences like eating one scoop of ice cream and this is more likely to lead to a food binge.

Healthy habits the choice is yours…

I feel with just four healthy habits we can make great strides towards losing fat and becoming healthy. Of course there are more, but let’s just work with these ones for now:

Eating enough protein, fruits and veg
Exercising 3-4 times a week
Not smoking
Drinking alcohol in moderation
(http://www.nhs.uk/Livewell/loseweight/Pages/keep-weight-off.aspx)

healthy_list.jpg

Mindful eating is understanding the signals your body is giving you when it’s telling you that you are actually full from that meal

Traditional diets don’t have very much reliability. About 65% of dieters regain the weight within 3 years. 40%t of them have gained even more. If you think about this, the typical outcome of dieting is that you’re more likely to gain weight in the long run than to lose it.

Now you might be thinking that, perhaps dieting isn’t the best way to go about things, as you clearly don’t want to be gaining it all, and possibly more later on down the line. So, how do we go about this?

MINDFUL EATING

Mindfulness, or mindful eating. Mindful eating is understanding the signals your body is giving you when it’s telling you that you are actually full from that meal; becoming over weight really does boil down to eating when you’re not hungry.

So how do we go about being mindful I hear you say?

Sit down to regular meals without distractions. Think about how your body feels when you start to eat and when you stop, and let your hunger decide when you should be done. Slow down and enjoy your food more. It takes about 20 minutes for Leptin (the hormone that tells you when you are full) to kick in, so if you consume a meal in 5-10 minutes, then there’s a very good chance you’ll think you’re still hungry, when really you’ve probably had enough. This isn’t going to happen overnight, but after a while it will be really worth it.

As I said at the beginning of this blog, if diets worked, we’d all look like superheroes.

Why do we keep doing the same thing and expecting different results?

Jumping from diet to diet may seem harmless, but it can actually do a lot of collateral damage. Weight obsession can lead to eating disorders and just be damaging to life in general.

Take control of your food, learn to understand when you are full by applying the points listed above.

And enjoy the other parts of your life.

There’s no need to be obsessed about food, so free your mind to focus on what you want.

You are the best Investment you will ever make is in yourself…

Any questions or comments, I’m here to help simply ask or comment in the box below.

Don’t worry! Body weight training with fat loss diet program will have you feeling and looking better in no time!

Change your life NOW…

Keep in mind, the purpose of reading this is to take action on a strategy proven to increase your results.