The 7 Most Common Mistakes Made When Exercising
As a North London Personal Trainer I spend around 1000 hours a year training my clients and have discovered that 7 reoccurring mistakes are made on a frequent basis. Just by taking note and correcting these 7 issues will dramatically improve your results and prevent injury.
1. Learn to breathe
Breathing correctly is vital when exercising. Deep breaths provide more oxygen to the body and in turn provide you with the ability to work harder; they also prevent you from becoming dizzy or light headed. Breaths should be taken deeply and from the pit of the stomach or diaphragm. Get into a good habit of breathing out during the hardest part of the exercise and in during the easiest. For example, when performing a push up breathe in on the way down and out on the way up. Never hold your breath, even when stretching!
2. Take your time
This is one of the most common mistakes I see and the harder the exercise becomes the more tempted you are to rush through it. Muscles need time to work and be stimulated, unless you are training for speed. A good test is to ask yourself whether you would be able to pause at any part during the exercise movement, if not then you are moving too fast. Chances are no matter how slow you think you are moving, you are probably moving too fast. A squat should take around 5 seconds, 2 seconds down, pause for a second and 2 seconds up.
3. Think technique
Concentrating on your technique and good form will ensure that you target the correct muscles and don’t develop bad habits. Bad technique is a sure fire way to get injured, if your technique starts to fail then stop the exercise. The last thing you want to do is develop a motor pattern for an incorrect movement. Start off with the correct movement and concentrate on that movement the whole time, think about what muscles are working and how it feels.
4. Tighten your core
If you want to develop 6 pack abs, a strong core and prevent injury then you must switch on your core. By switch on I mean brace your stomach as if you were about to take a punch ‘ pull your navel in towards your spine and squeeze. Performing this action not only protects your spine but also gives your stomach muscles a thorough workout. If you switch on your core during every exercise the chances are you won’t need to do many individual core exercises to develop your stomach. The fact is that your core is working hard during most exercises (providing you are not lazy and using machines) and so the need for targeted stomach muscle exercises should be at a minimum.
5. Reduce your rest periods
I don’t believe in long cardio sessions, in fact research has shown that they don’t work anyway. If you want to get a good cardio workout then reduce the rest periods between your exercises. I see too many people at gyms idly standing around talking or reading magazines. To get the most out of your workouts reduce your resting times and increase the intensity. I like to put 2 or 3 exercises back to back with no rest periods to really get the heart rate up and lungs working.
6. Warm up the correct movement patterns
Starting your exercise programme without a warm is just asking for trouble. Not only do warm ups prepare your body physically but also prepare you mentally. The warm up should replicate the movements that you will be performing in the actual workout. If you are going to be pressing things over your head then make sure you push your arms up and down overhead a few times first. If you are going to be doing heavy squats then some body weight squats first will prepare you for this.
7. Stretch only the tight muscles
Everybody is designed differently and we all have some muscles that are tight and others that are more flexible. It is pointless performing a stretching routine that focuses on your most flexible areas; you should leave these alone and work on you most inflexible muscles. In order to neutralise your posture and improve your range of movement you should only stretch the areas that really need it.
Thanks to Greg Brookes for this article.. Copyright (c) 2007 Greg Brookes
A Guide To Home Gym Fitness Equipment
In recent years, more and more people have become aware of the effects of obesity on their health and lives, making them become increasingly health and fitness conscious. Fitness centers have come a long way in providing high tech and effective equipment that aid people in losing weight and staying fit.
But many people are still hesitant to go to these gyms, and find home gyms much more convenient for their exercise routine. For some people, cost of gym membership might be a serious issue, and others are just not comfortable enough working out in front of others.
Home Gym Fitness Equipment
Home gyms are much more convenient, and you can set it up as per your preference and requirement. But there are some important aspects that must be considered before buying home gym fitness equipment, and these include budget, space, and requirement.
Before setting up a home gym, find out how much area you have at your disposal. If there is any particular equipment that you want to keep in your gym, make sure you have enough space available.
Next step is to assess your goals, and focus on your needs. Different people have different requirements. Some want to lose weight, some want to bulk up, and some just want to do exercise to keep fit. There are different home gym fitness equipments that suit different needs. For overall workout, you will need to invest in several types of equipment.
Obviously, budget to set up the home gym is important consideration in deciding which equipment you can add to it. If money is a constraint, you can also purchase the used equipment. It is not important to buy all the required home gym fitness equipment at one time. Most of the impressive home gyms have taken years to develop, and each equipment added, as and when budget allowed. The important point is to start from the basics, and gradually purchase the equipment for specific needs.
Most of the people like to use treadmill and elliptical trainers for regular exercise, while other prefer rowing machines, stair steppers and exercise bikes. Some people also like the versatility of Smith machine, multi-purpose home fitness equipment and free weights. It is important to make the gym versatile to get a full body workout.
No matter which home gym exercise equipment you buy, it is important to ensure that you use it regularly, and feel comfortable in doing so. Make sure that the home gym has sufficient ventilation and light. Invest in accessories such as good shoes, mats and room decoration. The place has to be inviting enough for you to go there everyday. So make it as comfortable and charming as you can.
Running a Successful Gym / Fitness Facility
Running A Successful Gym / Fitness may seem like an easy way to make some profits, but like all businesses you will need a plan to make it work. To make it work you will need to study the location of your gym, choose the right equipment for you gym, and determine which software will run and manage your gym efficiently.
First, you will need to study where to place your gym. The location is ideal in how much money you will pay for the building and the amount of members will sign up. You should research the history of the gym / fitness to see if it was successful in the past in your area. Go around the town and find if the area is good to place your gym.
Second, the equipment should be chosen wisely. Too many free weights and too little cardio can influence the amount of members you get. For example women tend to stick to the cardio equipment more then the men. You should get a piece of equipment for each body part to appeal the ideal body builder.
Finally, the software you determine will keep the unwanted out and give you all the financial information you need to run your gym properly. The ideal software out there is MIS – Membership Integrity System at
This software has all the features needed to run your gym at an affordable price. Some of the features this has is picture input, fingerprint input, barcode input, keypad input, multi-member scan screen, bank auto draft (eft), accounts receivables, contract tracker, and many many more. MIS has increased profits of so many gyms by its powerful gui and low price. MIS is gym software that has been the choice for many facilities across the U.S. Go to www.mygymsoftware.com to download a fully functional 15 day demo of MIS and see it in action for yourself.
Like I said before the Gym/Fitness industry is profitable if you put some thoughts into it like studying the location of the gym, choosing the right equipment for the your gym, and of course using MIS – Membership Integrity System software from www.mygymsoftware.com
Lose weight, join a gym
If you want to lose weight for long term, you must follow a rigid exercise plan. You can workout at home or join a gym.
If you want to workout at home, you must purchase your own exercise equipments. Exercise equipments can be expensive and cost thousands of dollars. People that cannot afford expensive exercise equipments should join a gym. The membership fee for the gym is much cheaper than the exercise equipments. Most gyms offers a variation of ideas for their customers. At the gym, you will find a large range of exercise equipments. If you workout at home, you can only exercise with a 2 – 3 exercise machines. With a larger range of equipments, you will have more opportunities to build stronger muscles in the body. Many gym charges a monthly fee. Some gyms charge a hidden fee so you should check with them.
By joining the gym, you can motivate yourself to get started in a long term exercise plan. Since you are a beginner, you won’t know how to warm up or exercise in the proper way. At the gym, there will be trainers who guide you throughout the exercise programme. He will teach you the right way to handle the exercise equipment so that you won’t injure yourself. He will give you instructions on what exercise to do so that you can build up the muscles and lose weight effectively. When signing up with a gym, check with them to see if the trainers are qualified. It is best if the trainer possess a certification from the American College of Sports Medicine.
In addition, the exercise classes are scheduled. By following the schedule, you will be punctual in exercising. With the motivation of a gym trainer, you are less likely to skip the exercise time
Make Wise Choice of Weight Loss Programme and Stay Healthy
Make Wise Choice of Weight Loss Programme and Stay Healthy
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Home Page > Health > Wellness > Make Wise Choice of Weight Loss Programme and Stay Healthy
Make Wise Choice of Weight Loss Programme and Stay Healthy
Posted: Dec 09, 2010 |Comments: 0
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Millions of people across the globe are going through weight loss ordeal. These people try different options for quick weight loss like yoga, exercise, dieting and join different weight loss programmes. It has been often observed that despite of all these efforts sometimes people fail to continue with their weight loss regime. This leads to feeling of failure and low self esteem. In the recent years, healthcare market is flooded with weight loss programmes. Some of these weight loss programmes promise to provide natural or herbal weight loss programme where as a few others emphasize on surgery, medicines and other quick weight loss method.
While on a weight loss spree, a person remains on prowl of such a programme that provides accurate, safe, yet long term weight loss benefits. One can search for a large number of weight loss programmes but to choose a weight loss programme wisely that provides practical and reliable solutions is crucial for real time weight loss. A person should not be swayed away by testimonials or before and after advertisements of weight loss aspirants. The aspirant should check all the information and background of weight loss centre. One must gather information about medical staff deployed in the weight loss centre.
An appropriate weight loss centre should follow the right strategy to help you lose weight. It should follow a realistic approach. It should be a medically designed and supervised weight loss programme in which weight process can be controlled at each level. The medical faculty at the centre should help an aspirant select an attainable weight loss target. It should also render psychological support and motivation to the trainee to achieve his target.
The personalized weight loss plan should have the right balance of exercises, weight loss diets and medicines so that you can achieve quick weight loss. If you are on prowl of joining such a weight loss programme, california medical weight management can be the right answer to your problems.
So, don’t hesitate and join California Medical Weight Management for longer, better and healthier life.
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Is Sweet to Svelte a scam or does it really work? Would it work for someone that has had weight-loss surgery?
I am hypothyroidism an on thyroxine 100 mgs but am struggling to loose weight. I would be happy with a 7lb weight loss. Time is really hard as I have a 4 year old & attend college. Ps help
75 lbs weight loss in 6 months, fever, sweats, flushed skin, 4 weeks removed gall bladder and portion of liver, now having swelling of joints with fluid. What could be wrong?
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Aquatic Conditioning Programme For The Shoulders
Aquatic Conditioning Programme For The Shoulders
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Home Page > Health > Aquatic Conditioning Programme For The Shoulders
Aquatic Conditioning Programme For The Shoulders
Posted: Mar 23, 2007 |Comments: 0
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There are many sports that put strain on the shoulder muscle. This is particularly true for ‘overhead athletes’ who participate in sports such as tennis, javelin, cricket and baseball. Men and women who participate in these sports regularly need to keep the shoulder muscles in mint condition to avoid strain and injury. Even day-to-day activities such as DIY and gardening can produce chronic shoulder pain if the shoulders are not taken care of.
Baseball pitchers put their shoulders through some serious moves every time they throw the ball, so it makes sense that they’ve come up with a programme that keeps their joints and muscles in the shoulder region mobile and powerful – a pitcher with a sore or weak shoulder is of no use to anyone!
This programme, a swimming-based workout especially for pitchers, can be followed by anyone who takes part in exercise, sport or other activities that target the shoulder region.
Swimming is one of the best methods to build up shoulder strength, stability and endurance. The water environment has the added benefit of creating very little stress on the body. However, the resistance available means you can still enjoy a challenging and effective workout. No changes in weights or bands are required – simply increase the force you apply on the water.
Increasing the speed, keeping submerged, opening your fingers and increasing the number of repetitions will all add extra dimensions of challenge to the workout. This means you can progress and let the programme grow with you as your fitness level increases.
The Programme
Take 8 minutes and divide them as follows:
2 minutes free-style
2 minutes high-knee runs
2 minutes breast stroke
2 minutes flutter kicks on the wall
Keep adding on the minutes as your stamina increases.
As simple as that? You bet!
You can also incorporate your regular gym-based shoulder exercises into the workout by doing them in the pool, without weights, just using the water pressure available. Go through each exercise for about 15 to 20 seconds, and perform them at controlled speeds.
Exercising in a heated pool is advised in colder months.
So whether you’re aiming for the Big League or just enjoy some strenuous gardening on the weekend, you can only benefit from this great shoulder-conditioning programme!
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How long does shoulder surgery take to heal ?
I was mistreated in a dental surgery and a tooth was extracted by mistake, now as a result my dentures will not stay in also I was so badly treated I passed out and hurt my knee and shoulder as a resu
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Ultimate Abdominal Personal Training Programme
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Home Page > Health > Ultimate Abdominal Personal Training Programme
Ultimate Abdominal Personal Training Programme
Posted: Mar 03, 2009 |Comments: 0
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Why don’t you step into my office for a second and give me the truth. As interested as you are in health and fitness, as enjoyable and satisfying as it may be for you to run quickly or lift an impressively heavy weight, the real reason why most of you read my regular personal training column here at AskMen is because you want to look good naked. Sharp clothes and a good patter may bring confidence, but there is nothing, and I mean nothing, like the security of knowing that you actually look even better out of your clothes rather than in them. If the wares that you can display are tight, taught, and trained then your confidence is sky high.
Because the eyes are drawn instinctively to the centre of the body it comes as no surprise that the key physical component to looking good naked (or at least the key component that it isn’t at God’s mercy in the genetic endowment lottery) is having a well developed set of abdominals. An impressive six pack sets you apart from the beefed up puddings we inevitably find waddling around every gym in the country, and indicate the strength, speed and leanness that is the hallmark of every notable body ranging from the likes of Brad Pitt and Daniel Craig right through to the young Schwarzenegger in his bodybuilding pomp. In fact if you want an interesting lesson in the oft debated “ideal physique”, you can do no better than look at the most physically awe inspiring body I myself have ever witnessed – Michelangelo’s sculpture of David:
Although to the modern eye, the David sculpture may not be the most heavily muscled or even “ripped” physique in existence, the proportions are perfect and the midsection musculature notably developed from top to bottom, from the intercostals, right down to the obliques. As a personal trainer I am aware that this is the proportion if physique that most of my personal training clients are aiming for.
An Abdominal Anatomy Lesson
Although we commonly refer to them as “nice abs”, any one of you who has strived to develop an outstanding six pack will appreciate that it takes far more than doing a few sets of crunches tagged onto the end of your workout.
First of all the abs aren’t merely the “abs”. A great looking (and physically strong) midsection comprises of the rectus abdominis (the six pack muscles) that is responsible for flexing the lumbar spine and depressing the ribcage; the external obliques (the muscles that sit just over the iliac crest) that compress the abdomen and that the contraction of one side only bends the trunk laterally to the contracted side whilst rotating it to the opposite side; and the external intercostals (the muscles that sit over the lower borders of the ribs) that stabilise the ribcage during any trunk movement.
An appreciation of abdominal anatomy should help you to construct the right training programme to achieve maximum development. What makes a well defined and developed midsection look so impressive is that there is a lot of visual stimulus for the eye to be drawn to, so my experience has proven time and again that working abs from a multitude of angles is always the best way to go for maximum results in minimum time.
Quick Fix Six-Packs
Normally I make a point of stressing that success in the gym and with a personal trainer is all about paying your dues, and doing everything right time after time. Well just for once I am going to appeal to the quick fix merchants amongst you and reveal that it takes just 6 weeks of intensive training to develop your abdominal muscles to their full potential. Yes that’s right. Six weeks is all it takes. That isn’t a typo.
Now I should make myself clear, that is six weeks of gut busting (pardon the pun) all out effort where you train your abs 3 times a week for 20 minutes at a time with an intensity that would make Michael Phelps wince. But if you think about it, that is only 6 hours work for a lifetime of rippling abdominal development. After that your basic weight training movements such as squats, dips and chin ups should provide more than enough stimulus to maintain your new found midsection muscles.
And how do you achieve this miraculous feat? Not by doing 1000’s of sit ups that’s for sure! Contrary to popular belief (one still put out there by mnay misguided personal trainers) the abdominals are composed primarily of fast twitch muscle fibres, which means that they have the potential to grow quickly and respond best to rep ranges in the 8-12 bracket with a total time under tension (individual set duration) of 30-40 seconds. What works best then is to pick a series of midsection exercises (7-10 different movements) with resistance that allows for a 30-40 second set duration and then move from exercise to exercise in one giant set, resting for 15-30 seconds between sets, and 2 minutes between each individual giant set for a total of 3 giant sets.
Six-Pack Programme
The following is an example of a highly effective abdominal training programme that I myself used for a recent photo shoot. The proof of the pudding is always in the eating and this programme that I am about to give you produced the photo below of my own midsection:
Hanging Garhammer Raises – 25 reps / 1010 tempo (1 second down / 0 seconds pause at the bottom of the movement / 1 second up / 0 second pause at the top of the movement)
Hang from a chin-up bar and then raise your legs so that they are parallel to the floor. Then and only then do you start the exercise by curling the trunk up. Yes, this will be a limited range of motion, but that’s why you do high reps in order to keep the time under tension within the appropriate parameters. The better you become at this exercise the straighter you should have your legs. Top athletes of mine perform 50 straight legged hanging Garhammer raises in succession!
Weighted Crunches on a Swiss Ball – 10 reps / 2012 tempo
While lying on a Swiss Ball and holding a dumbbell on your chest, curl yourself up. Ensure that you place the ball under your lumbar region (between the hips and the rib cage basically).
Decline Leg Raises – 10 reps / 4010 tempo
Lie on your back on a decline board and then raise your legs until they are perpendicular to your body then shoot your hips up to form a bow shape from head to toe. Slowly lower your body staying as rigid as possible.
Praying Mantis – 10 reps / 4010 tempo
Kneeling on the floor, place your forearms in front of you and parallel to each other across a Swiss Ball. Draw your tummy button inward and slowly roll forward whilst keeping a neutral spine. Go as deep as you can whilst keeping perfect spinal alignment. The key point with this exercise is to roll forward as far as possible without losing your original back angle. If your lower back starts to sink down at all then you’ve gone too far.
Medicine Ball Curl Ups – 15 reps / 10X0 tempo (“x” means explosive!)
Lie on your back with your knees bent at 90 degrees and feet flat on the floor. Have a partner throw a medicine ball into your hands as you curl downwards, and as you curl (quickly!) upwards simultaneously throw the ball back to him.
Prone Jack Knife on a Swiss Ball – 10 reps / 2011 tempo
Place your hands on the floor with your feet on a Swiss ball in a regular push up position. Draw your knees into your chest whilst trying to limit spinal movement. Think of drawing your hips up towards your knees.
Incline Russian twist – 15 reps / 2010 tempo
Sit in an incline sit up bench and do a half sit-up so that your lower back is off the board. You must strive to maintain that position during the whole exercise. Then rotate your torso from side to side. The arms are fully stretched out in front of you and they should move — only the trunk is mobile. Really dig deep and try for the longest range of motion possible.
Low Pulley Reverse Crunches – 10 reps / 2012 tempo
Attach a looped rope or weight belt to the low end of a cable pulley. Lie on your back in front of the machine and hook your legs through the loop. Ensure that your knees are bent and that the loop is resting securely on your lower thighs. It also helps if you try to place hands under your glutes.
Exhale, pulling your knees toward your chest as you contract your abs. Keep your spine flat to ensure the lower abs are doing most of the lifting
Eccentric Leg Raises – 15 reps / 10X0 tempo
Perform regular leg raises but at the top of the movement have a partner explosively push your feet downwards and towards the floor. Do I have to tell you that you must resist this manfully? And yes, by this stage you should be feeling weak, in burning pain, and be ready to curse me and my descendants for at least the next three generations. Especially when you realise that you have 2 more of these giant sets to go…
Personal Training Abdominal Cheat Sheet
Here are a few pointers to aid in isolating the upper abs so that the hips and other associated muscles don’t take over, as so often happens with regular sit-up type movements.
1) Adopt a convex posture and place the chin on chest – this preloads the abdominals making them work more effectively and harder.
2) Turn the feet in and push your big toes together – this neutralises the psoas and adductor muscles ensuring that you correctly emphasise the abdominal muscles themselves.
3) Put your tongue on the roof of your mouth as this activates the abdominal muscles.
The same principles hold true for lower abdominal exercises except that a flat spine position should be adopted.
“You can’t flex fat”
Awh, you knew this one was coming. All the stomach muscles in the world are utterly useless at impressing unless they can be seen. Ditch the doughnuts and cheese sandwiches, go to some of our earlier articles on BioSignature Modulation, and be prepared to exert self control. There is no substitute for discipline, especially if you really do want to look good naked.
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About the Author:
Nick Mitchell is a personal trainer and strength, conditioning, and nutritional coach who specialises in body composition and reprogramming for fat loss and muscle gain. His personal training clients run the gamut from Victoria’s Secret models and professional bodybuilders, to Men’s Health editors and senior diplomats, and he is known for his success in rapidly transforming a body in as little as 4 weeks. For more details please visit http://www.upfitness.co.uk/
He can be contacted via Caroline@UPFitness.co.uk / www.UPFitness.co.uk
]]>
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Mr. Daniel, i find your blog quite helpful. I would really like to get into the voice over industry. Do you know of a person in the Fresno, CA area who can give good, affordable training? Derek
I’m instredted in training to be a personal trainer would that be something i can get grants to pay for?
How does one become a Clinical Hypnotherapist. Is it possible to train alongside an experienced person?
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Fat Burning Furnace Exercises-Avoiding people from being malnourished
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Fat Burning Furnace Exercises-Avoiding people from being malnourished
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Things To Consider Before Starting A Weight Loss Programme
Posted: Feb 03, 2010 |Comments: 0
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Things to think about before you begin your plan to lose weight
The first thing to say is that there is no such thing as fast weight loss. Weight loss is a process that takes a lot of hard work and requires a lot of dedication and will power. Here are some key things you should think about if you are serious about improving your health and reducing your weight.
Before taking any weight loss pills or doing any exercise, analyse your current lifestyle. Take a look at your diet, your activities, and what you do socially. By understanding your lifestyle and pinpointing areas for improvement, you can target your weaknesses head on and make more progress quicker.
When looking at your diet, work out how you can improve it, and substitute bad foods with healthier alternatives. Sugars are a killer when it comes to weight loss as they cause the metabolism to slow and turn into fat cells that hang on your body. The worst foods that we all crave are the most obvious. Chocolate, Cakes, Crisps, are amongst them.
Analyse your eating plan, if you snack a lot , try and have healthy snacks. Its common culture to snack throughout the day, however try and stick to foods that are high in protein like nuts or granola bars, as supposed to biscuits and crisps.
If you are a vegetarian, are you getting all the vitamins and minerals your body needs? Go and see a nutritionist and find out what deficits you have and what food types you shouldn’t have. If you suffer from tiredness or other health issues a nutritionist will be able to advice on what food types will help you feel better and lose weight.
Only use supplements once you have began an exercise regime. Supplements like whey gold can be very useful buy only if you are doing enough exercise each day to use the calories. If you are going to the gym three times or more per week you should be fine.
These are areas for guidance and you should think about them before you make drastic changes to your lifestyle to lose weight.
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A qualified personal trainer and nutritionist from London, Amarath has been guiding athletes for over 8 years with fantastic results.
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Is there such a thing as a tough up for someone who has had a facelift. I have a sagging just under my cheeks from weight loss
Is Sweet to Svelte a scam or does it really work? Would it work for someone that has had weight-loss surgery?
I am hypothyroidism an on thyroxine 100 mgs but am struggling to loose weight. I would be happy with a 7lb weight loss. Time is really hard as I have a 4 year old & attend college. Ps help
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Home Page > Sports and Fitness > The 31 Day Fat Loss Cure Download-The 31 Day Fat Loss Cure gives us nutrition advice and exercise advice
The 31 Day Fat Loss Cure Download-The 31 Day Fat Loss Cure gives us nutrition advice and exercise advice
Posted: Dec 25, 2010 |Comments: 0
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Which program is best – 7 Day Belly Blast or Fat Loss 4 Idiots? I’m a 53 year old female with about 40 pounds to lose. A lot of it is in my mid section
In march i took isotroin 10 for 20 days to cure acne.later from june 1 to august 5 i took doxol lb for acne. now i am experencing severe hair loss and greying hair is it because of medication
Does lack of exercise cause hair loss ?
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Feb 18, 2011
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Feb 18, 2011
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Dec 26, 2010
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Dec 26, 2010
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Dec 26, 2010
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Dec 26, 2010
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