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

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 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

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

While many people struggle to lose weight, there are plenty of others out there who struggle to gain weight. Fitness is the only key to lead a long, hale and a healthy life. Thus being fat creates problem and being lean also leads to various problems.Weight gaining is another important aspect in today’s world.

People run for work and certainly forget to have their usual foods and combined with the office stress there are chances for them to become lean sometimes skinny. An ‘ectomorphic’ body: generally it refers to people who are tall, slender and with thin wrists. It’s difficult to lose weight and gain weight as well but if certain process are followed its quiet easy to gain weight in an easier way. Even if the intake of food is high there is a tendency to lose weight because the body tends to burn energy at rapid rate. A soaring metabolism is very common.

Being underweight can also mean low stamina, power and some cases inferior self esteem.

Experts believe that emotional stability is an important element in weight gain, since this may perhaps permit the body to retain calories enhanced.

Diet plays a vital role. Energy density is another term frequently related subject to weight gain and weight loss. The concept of energy density is that the amount of energy or calories is important comparatively to the quantity of the food intakes. For example, a macaroni and cheese is more energy dense than a corresponding amount of white rice and potatoes.

Some of the dietary tips to gain weight are: eat more good quality foods, regularity in food intake, eat more often, eat more protein, and avoid caffeine and nicotine, eat late at night, less aerobic and more weight lifting will enable to gain muscles and finally sleeping: sleep is perhaps the most important component of gaining weight. In abstract, excellent nutrition, break, relaxation and regular exercise help in increasing body growth.

Gaining weight requires eating more and lifting more. Sounds simple, right? But necessary steps should be followed to gain weight over time.

There is several fitness camps which offer service related to weight gain The calisthenics sitting are also apprehended in clusters which stand as a persuasive aspect for many to lose weight in a challenging way. The best part is the groups are actually classified according to the current bodily circumstances of the members. These fitness resorts are also meant for people who are under weight, especially for those who just aspire to gain fitness.

Fitness spas are another emerging factor which can also be considered as a good source to gain weight and lose weight as well.

Fitness getaway offers luxury packages to retain the intending factor. Fitness getaway camp offers a tremendous weight gaining package will result in greater weight gain which is a perpetual fact. It offers luxury fitness packages such that you don’t have to sacrifice your comfort to get the body shape and fitness you desire.

About the Author

Hi, I am Cathy working for Myfitness Getaway. Our luxury fitness resort in los angeles offers weight loss programs to get you in the best shape of your life. Visit us at luxury fitness spa.

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The fitness lifestyle is easy. Ask anyone who is fit. The hard part is making those initial changes in your life. That means making time for exercise most days of the week, even if it’s only a little. My changes in your diet, which means setting time aside to shop, cook, and yes, even eat. Are you too busy to make time for any new changes in your life? Don’t be so sure.

1. Start with small achievable goals and build from there.

If you are making a new commitment to fitness, don’t let your new found enthusiasm get the best of you. Often time people do too much too soon. This radical change in their lifestyle gets to be too much and before you know it you’ve dropped the idea of getting fit and are back to your usual bad habits.Temper your enthusiasm and start off with small changes that you know you can make easily. Start with only 15 minutes of strength training each day from Monday to Friday. Just do some push ups, crunches, and lunges to start. Start with a low amount of repetitions for each exercise and add one rep every day for the next two months.

For cardio, just start with a short brisk walk. If you can make it part of your regular day, as in walk to work (or part of the way to work), even better. As the weeks go on add 5 minutes to you walk each week for the next two months.

This way within two months you will be much stronger and you will have slowly made a time for your cardiovascular fitness routine.

2. Do you usually eat a well-balanced breakfast?

While most of us understand that breakfast is the most important meal of the day, less than half of us eat a proper breakfast. But what if you’re in such a rush in the morning you don’t have time for breakfast? Simple solution: fruit. Grab an apple, banana, or orange on your way out the door. It may not be a full breakfast but it is better than nothing. Fruit will give you energy first thing in the morning, it will help get your metabolism started for the day, and the fibre in apples and oranges help with your overall digestion.

3. How do you make time when you have no time?

Let’s look back at the cardio example. What if you make walking part or all of the way to work your cardiovascular exercise for the day. After a couple of months of walking, switch to biking to work, or if you’re feeling ambitious, run to work (provided you have a place to shower and change). By looking to fit fitness into your current schedule you can make changes that don’t interfere with your busy life, but add to the quality of your life all the same.

Or take a look at the breakfast example. If you can start with just a piece of fruit as you walk out the door and make that a habit then that’s something you can build on. Maybe you start having a quick, lean protein shake after a while. Or maybe you boil eggs at night so you have some fruit and a hardboiled egg for breakfast. Use your imagination and you can make it happen.

If you want to make fitness a part of your lifestyle start with small changes in your diet. Start with a simple and short fitness routine. Make progress steadily but slowly and you will soon be eating well and working out hard without having to turn your current routine topsy turvy.

About the Author

If you want to learn more about diet and fitness ask the people who know. ImpactFitnessInc.com will help you lose weight and get you powerful, lean, and feeling great.

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Call it auto-suggestion, self-help, self-awareness or whatever, affirmations can help program you into healthier habits. In this case, a stronger, slimmer physique. But, there is more to affirmations than just writing down what you want over and over again. That is just the old Go Team Go blind-faith approach. Affirmations are not meant to disillusion you. Or lie to yourself. Rather it is a way of becoming honest with yourself and find out what is holding you back.

So, Let us begin.

First, get a piece of paper. Divide the page into 2 columns. One column will take up one third of the page and another column on 2/3rds of the page. On the left hand side, one-third column write a statement that could be true. Something like ” I am strong and fit” or I like my slim body” Immediately, without thinking much about it, immediately write your first response in the wide 2/3 column to the right. Do this in the first, second and third person 5 times each. Your responses might surprise, even sadden, anger or enlighten you.

Here is what it would look like:

Affirmation & Response

I, _____ am strong and fit What?

I, _____ am strong and fit Says who?

I, _____ am strong and fit That’s bull…

I _____ am strong and fit Well.

(2nd person)

You, _____ are strong and fit Nah.

You, _____ are strong and fit Fit as what?

Etc.

_____ is strong and fit Well, no, otherwise I would have gotten picked for Rugby in high school.

So, now I have a starting point. Some hidden barrier has revealed itself. Instead of trying to chant or promote an untruth, I find a statement closer to the truth.

I, _____ am getting fitter No you can’t. You’re too weak, sick, etc…

You, _____ are getting fitter Well, last week you ran 10 laps, then went to work.

You, ______are getting fitter I am not perfect, but I have been working out every Second day. I noticed that when I ran up the stairs I was out of breath.

(Your name) is getting fitter. Last week I was feeling more energetic.

__________ is getting fitter. He caught a bus no problem. (Sometimes you might respond in the third person)

__________ is getting fitter. My lower back stopped bothering me. Exercise is easier this week.

Try these affirmations:

I like myself and my body just the way it is.

I look after myself.

I do the right thing for my fitness and health

My parents want me to succeed

(Note: Anything about your parents or family will probably “Open a can of worms.” Be brave, push forward and finally get it out in the open)

That is the trick to affirmations. You have to dig up a truth that works and affirm it. Deep down, you really know the truth. Once you touch on it, your progress becomes faster. This method has helped me overcome barriers in fitness, studying and even writing that were subconsciously holding me back. I hope that it helps you.

More information in Stomach Flattening

About the Author

Doug Setter holds a Bachelor’s Degree in Foods and Nutrition, with several psychology courses. He has helped hundreds of clients lose weight and improve their fitness. Doug instructs fitness, weight-loss, alcohol-reduction and kick-boxing. Doug Setter http://www.2ndwindbodyscience.com

If it is a toned body and muscles are what you are after, then you might want to look at enrolling yourself to a gym. Working out in gyms in Toorak are simply more successful than other forms of exercise due to the fact that you get to use highly advanced equipment and machinery. And then add to the fact that you have a certified trainer that will assist you achieve your goals. And with an environment that is conducive for health and fitness, you have a fairly highly effective combination in your hands. These are few of the reasons why going to a gym is highly ideal for most people. But what if you have no experience with a gym before? Well don’t worry, below are some basic advice for gym beginners.

First of all, try to find a gym which suits your requirements and preferences best. This will not only allow you to keep your enthusiasm at its maximum but down the road, the experience gets more fun for you. If not, then you will find that going to a gym which you don’t even like to be troublesome and it’s only a matter of time before you quit. Take into account the assortment of gym equipment and machines when scouting for a gym. Check out if they have a good array of weight training equipment and cardio machines. Variety is the key with regards to this specific matter. And of course, there’s the location, just about the most important factor. If gyms in Toorak are just a few minutes drive from your home or work, there exists a great chance that you will be able to workout regularly.

And if you are really serious about going to a gym and develop your body, then you will require to get the right type of workout gear. By investing in the appropriate gym gear, not only will you feel comfy while exercising but it may also avoid possible injuries. And to top it off, this is to make you look good too. As you are a beginner, do not hesitate to ask your trainer or whoever is in charge of your training some questions in case you have one. This is especially true when it comes to utilizing gym equipment and machine. Not knowing how to make use of them increases the risk of injuries.

And there it is, some of the most essential techniques for Toorak gym newbies. If you have decided to sign-up with a particular gym, be sure that you go with a shorter membership at first. Alternatively, you can ask for a complimentary workout if they offer one and do your exercise routine at that gym for free for a day. This should give you enough time and find out how you like the gym. And if you do like it, go ahead and extend your membership to a full one. Keep in mind that in order to see beneficial results, you need hard work, patience and perseverance. Good luck!

About the Author

The author writes for http://www.thetoorakclub.com.au/ which provides information regarding gyms in Toorak.

When you need to get somewhere in your car, you first need gasoline in order for that car to run. Gas is your car’s fuel. Similarly, your body needs fuel in order for it to perform at its best. Fitness nutrition and bodybuilding nutrition will make sure you never feel drained, it’ll help you grow big and strong and it’ll ensure you always have the fuel you need to perform at your best.

Carbs

You hear it all the time. Carbs are bad, people say. They make you fat. Everywhere you turn, you see low carb diets and low carb diet foods and even low carb desserts. What is going on? Aren’t carbohydrates the nutrients that fuel your muscles? They actually do. Your muscles convert carbohydrates into energy. That’s why people on low carb diets always feel sluggish. The idea behind these diets it that your body will burn carbs first for energy, not fat. If you deprive your body of carbs, your body will look elsewhere for fuel and will begin to burn fat. However, the body will also burn muscle, which is no good for fitness. Fitness nutrition actually requires you to eat a lot of carbs, at least first thing in the morning and right before your fitness workout. You can taper off of your carbs later on in your day or at night, but you should never cut carbs completely out of your fitness nutrition diet, especially if you want to be physically fit.

Protein

You’ve also probably heard of the high protein diet. In fact, the high protein diet and the low carb diet often go hand in hand. Your body uses protein to build muscle. Muscle is good for fitness because the more muscle you have, the more calories you burn at rest. This is great for fat loss but more muscle also helps you perform better and look better. Just remember, if you’re going to build muscle by eating more protein, you had better eat more carbs, too, to fuel that muscle. Now, to the most feared nutrient of them all: FAT!

Fat

The mere word can make people young and old wince in fear. Fat is horrible! Fat is ugly! It’s in all the best tasting foods yet it makes us bigger. We can’t fit in our clothes, we look flabby and puffy like a marshmallow and we also can die if we get too fat! Why then we do eat it at all? If fat is so bad, shouldn’t it be banned?

The truth is that your body requires fat for fitness nutrition. Fat does make food taste better, but it also satiates you, it helps your body perform better and you should absolutely never omit fat from your diet completely. As long as you eat healthy foods and don’t eat a lot of junk, you should be able to eat all the fat you want without actually getting fat.

By including all three nutrients in your fitness nutrition and eating them in the correct amounts, you should see yourself succeed and excel in your fitness regimen.

About the Author

Britney Smith is an Internet Marketer that writes articles on various resources. She shares her thoughts on Slimming health and Fitness Health invites you to her website to Learn About Slimming Tips and Fitness Health Onlineand check out the best diet plan Here

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