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Going to the gym but not getting results?

  • Posted on July 2, 2009 at 7:15 am

There is nothing more frustrating than seeing well-intentioned and motivated people wasting their time at the gym. With a little bit of good information, they could get the results they are working so hard for.

1. USELESS: Slow paced cardio on either the treadmill, cross trainer, stepper or bike.

SOLUTION: Interval training is one of the quickest and most effective ways of losing fat. Interval training is training at a high intensity for a short amount of time and then a low intensity until you’ve recovered, the process is then repeated several times. For example run 30 seconds as fast as you can and then one minute very slow. Do this 5 times to start. Be sure to include a warm up and a cool down. Sessions shouldn’t take more than 20minutes

2. Useless: Sit Ups. These seem to always be a favourite as many dream of having gorgeous toned abs.

Solution: If you want to really work your core and have better chance at toning your abs then try big movements such as squats, lunges and press-ups. Also remember that as long as there is fat over your abs, they won’t be revealed. Proper nutrition is crucial if you really want nice abs.

3. Useless: Machines such as the leg extension, etc.

Solution: Free weights. Using free weights for compound movement exercises such as a squat and press, step-ups or deadlifts will burn far more calories and they’re a bit more interesting than sitting on a machine. Most machines are single movement exercises meaning they only work the muscles around one joint; therefore they burn very few calories. Gyms like them as people can use them with very little instruction.

As a personal trainer I’ve seen it all. It’s amazing that with just a few simple truths and knowledge so many people could be one step closer to their goals; rather than wondering each week why they work so hard to get no where.

If you’ve never used free weights or tried interval training, it could be a bit intimidating at first. It is also crucial that if you do use weights that you use the correct technique. Don’t let this put you off or intimidate you.

Personal Trainers are no longer just for the rich; many people are seeking the help of a trainer. Even just a few sessions to ensure you are doing things correctly will make world of difference when it comes to reaching your goals. If you’re not quite ready for personal trainer then the internet is a great place to start. The industries top trainers all post exercises on youtube. How do you know if you’ve chosen a good site? Read the comments, if they’re not a good trainer, you can be sure that others out there will let them know it.

Go for it. Change what you’re doing. Use these three simple solutions and start reaching your goals.

Rosa Coelho is a highly successful Personal Trainer in London. Rosa is founder of Rocofit Personal Training and specialises in applying a holistic approach to health and fitness. She’s known for getting clients quick results, often beyond what they expected of themselves. Sign up to her FREE newsletter at http://www.rocofit.com/newsletter

Article Source: Going to the gym but not getting results?

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4 Hot Strategies to Lose Weight

  • Posted on July 1, 2009 at 10:12 pm

If you are overweight and are sick and tired of carrying around excess bulk day after day there are some changes that you could make that would melt off that useless fat. If you implement these strategies you will find that over time the fat will disappear and your lean, firm muscles that are buried underneath will begin to reveal themselves.

Here are four hot tips that will shift stubborn body fat for good:

1) You must strength train – This type of exercise is the number one tool for your fat loss success. Not only does it burn calories during the sessions it increases your metabolism (your body’s engine) 24/7. Unlike cardio type activities like walking, jogging or cycling that only burn calories while you are doing the activity strength training has a much more beneficial effect for a much longer period of time.

The more you can build and tone your muscle tissue the more calories you will burn permanently. This is the mechanism that will get rid of that excess body fat and keep it off for good.

Even if your goal is solely to lose body fat you need to strength train. This will help prevent any loss of muscle tissue when calories are reduced. If this should happen you will slow your metabolism, stall your fat loss efforts and turn yourself into a skinny fat person.

2) Include interval training – This involves short bursts of intense activity followed by recovery periods. This will make the overall length of your workout much shorter in duration than typical aerobic sessions but you will receive three times the results.

An example of this would be to briefly warm up then do 10-20 seconds of sprinting followed by walking for thirty seconds to one minute. You could also jump rope as fast as you can for the same time period followed by slow rope jumping.

Repeat this sequence 8-12 times starting with once a week and increasing it to twice a week as you become more conditioned. Try and work harder each time in the short bursts rather than longer. But be warned, these sessions are brutal but the results will astound you.

3) Reduce your calories gradually – The very bottom level of calories that you should ever eat is 2100 for men and 1800 for women. If you go below these levels you will set off your body’s ‘starvation mode’ reducing your metabolism and making it near impossible to burn off body fat.

Instead, you should reduce your calories slowly, making small reductions every week or two in order to prevent this metabolic slowdown and allow your body to burn fat for energy at an optimal rate.

4) Eat 5 or 6 smaller meals per day – This will ensure that you supply your body with the nutrients necessary to create enough energy to support your exercise program. It will also increase your metabolic rate for even greater calorie burning. If you go too long between meals you can trigger the ‘starvation mode’ slowing down your metabolism which is the exact opposite of what you need to be doing.

Don’t waste your time looking for quick fixes. These are the most basic strategies that you need to master to ever have any success with losing that body fat. Get your exercise program right followed by your eating and you will have the perfect tools to get you in your best shape ever.

Do you want to discover the secret to rejuvenating your body and improving the quality of your life? Download my free ebook “I’ve Found the Fountain of Youth- Let Me Show You Too!” here: Fountain of Youth For Free Fitness Report here Fitness Weight Loss Carolyn Hansen is a certified fitness expert and fitness center owner who coaches clients to look and feel younger.

Article Source: 4 Hot Strategies to Lose Weight

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