Ok, so you just got done reading the latest monthly issue of your favorite fitness and health magazine about the newest and latest exercise program and you are more confused than ever on what is the best way to Get in Shape, Build Muscle and Burn Fat for Life.
What really is the best and most efficient form of exercise for Maximum Results?
* More weight or less weight?
* More reps or fewer reps?
* Higher intensity or lower intensity?
* More cardio than resistance training?
* More resistance training than cardio?
* Machines or free weights?
* Train every day or once a week?
How do I go from Flab to Fab in Only 15 Minutes a Day?
What is really the most effective, efficient and RESULTS driven form of personal fitness training that is going to give YOU the biggest and best return on your invested fitness time?
The Personal Fitness Training landscape has become so overwhelming and so confusing that most people end up doing the same fitness routine over and over again because they just don't know what else to do to find the best fitness solution.
So how can you Burn Fat, Build Muscle and Lose Weight to get the Perfect Fitness Body for Life in the least amount of time?
Are you that busy Executive with little time between your corporate meetings and challenged with long workdays?
Are you a stay at home mom trying to keep up with managing your hectic daily schedule while taking care of your children and your spouse with very little time to exercise?
Are you getting diminishing returns on your current fitness training program?
Then Learn How to Go from Flab to Fab in Only 15 minutes a Day…
In working with my existing personal fitness clients at www.MyHomePersonalTrainer.com , I have learned some of the most common but correctable mistakes a lot of men and women make in trying to support their long term fitness and health goals.
1. Too much machine work – A lot of women and men train using too often just their preferred machines, which limits their range of motion and does not work their muscles in an efficient and effective manner. Ultimately this can limit the engagement of small stabilizer muscles that give you maximum benefit throughout your fitness training program.
2. Not lifting enough weight – A lot of women do not lift enough weights to engage their muscles for long-term muscle growth.
3. Working only half of your body – A lot of men focus too much on just their upper body and end up mainly training their chest and arms, thus making their body parts look very unbalanced and disproportionate to each other.
4. Too many reps – A lot of women do too many reps per set, once again not allowing their muscles the opportunity to grow and develop so that they can change their muscle/fat body composition.
5. Overtraining – The benefits of resistance training, unlike cardiovascular work, come after the training is over. Sometimes people think more is better and in resistance training that is not always the case.
6. Not fueling their bodies for training – Both before and after training. Your body is an engine that must be fed with high octane, good quality fuel to maximize your fitness results. Starving yourself before or after a fitness training workout limits your capacity to perform at peak levels
7. Training the same way – Any fitness training program that is more than 4-6 weeks will not only get stale for you, but will provide you diminishing long term fitness results.
8. Cardio before weights – Wearing yourself down prior to your resistance training workout with cardio can only reduce your opportunity to get the best possible training session
9. Steady as she goes – A big mistake is keeping your fitness training pace always in moderate mode. Incorporating High Intensity Training is the way to keep it fresh, fast, and effective.
10. Cardio, cardio and more cardio – Burning fat is a great thing, but burning muscle is a bad thing. Cardio is a good fat burner, but also can burn muscle if you over indulge.
The secret in developing the Perfect Personal Fitness Training Program begins with the following Flab to Fab Personal Fitness Training Tips.
1. Focus on the Four Major Muscles Groups – Stay away from Isolation Exercises. Burn fat and build muscle when working those Major Large Muscle Groups more often.
1. Legs – Squat
2. Chest – Chest Press
3. Back – Bent Over Rows
4. Shoulders – Overhead Press
Perform Compound Exercises (Multi Joint movements) – Working multi-joints at the same time provides maximum benefit to your muscles,
1. Legs – Lunge or Squat (Hip and Knee Joint)
2. Chest – Chest Press (Shoulder and Elbow Joint)
3. Back – Bent Over Row (Shoulder and Elbow Joint)
4. Shoulders – Overhead Press (Shoulder and Elbow Joint)
Perform Supersets – No Rest Between 2 Exercises. Working more than one muscle with no break provides and efficient and effective workout.
1. Work opposing Muscle Groups
1. Chest then Back
2. Work alternating between Upper and Lower Body
1. Chest then Legs
Perform Circuit Training – No Rest through your entire workout. Circuit Set Training turns your Fitness Training into High Intensity Resistance Training.
1. Train for maximum gain by performing all your exercises with no break
5. Build your Fitness Training with Value and Flexibility in Mind – A Great Fitness Value with Outstanding Fitness Benefits.
1. Train with a quality Stability ball.
2. Train with Dumbbells while at home or at the gym.
3. Train with Exercise Bands while traveling on the road for work or vacation.
http://www.myhomepersonaltrainer.com/resources/flabToFab15MinuteADayFitnessSolution.htm to view an example workout of our Flab to Fab 15 Minute a Day Fitness Training Plan. Finally reach your Personal Fitness goals with long-term success, using a proven effective, efficient and Results driven personal fitness plan. Go from Flab to Fab in Only 15 minutes a Day.
Robert Adams is the Head Fitness Expert for www.MyHomePersonalTrainer.com, where he supports fitness clients in Building Muscle and Burning Fat while they develop a Perfect Fitness Body for Life. MyHomePersonalTrainer.com, also offers their complete Online Personal Fitness Training services and resources worldwide.
Weight Loss Help
Have you ever found yourself saying the phrase “guys have it so much easier”? Well, this time it’s true they do! Losing weight for anybody can be challenging, however, men do have a few advantages. Why is it that when a man puts his mind to shed a few pounds that’s exactly what he does and quickly and women have to work a little harder and a little longer to achieve the same results? No one ever said life was fair, did they?
I know you’re probably wondering why men get to be so lucky, but to be honest it’s nothing more than their natural God given physique. It’s there body make-up that’s giving them the upper hand in the battle of weight loss. This doesn’t mean that all is lost for us women out there; we just have to find a way to achieve the same fast acting results. The first most important thing to do is to understand why men have an easier time losing weight and second most important thing is to then start mimicking there behaviors. I know this task my seem impossible to do for some of you but it’s important to understand that men and women’s bodies were created differently for different functions. Here are some helpful hints that can change your dieting habits forever.
It’s hard to avoid the everyday cravings and, yes, even men have cravings too. For women the cravings usually consist of some from of chocolate whereas men usually crave a nice juicy steak. The advantage of that choice is in the protein, which will fill you up far better than any chocolate treat you might want to indulge in. Many weight loss programs push eating less carbs and more protein, this is because protein will curb your appetite, filling you up and preventing you from overeating. So when you have cravings try something with a little protein in it.
Another great habit to get into is exercising, not only will it help you feel good about yourself, but you’ll be losing calories at the same time. Men and women usually differ in their technique of weight training when in comes to working out. Men will usually pick larger weights that will work a wide range of muscle groups and women on the other hand will pick up light dumbbells and work an isolated area. Women if you take the men’s lead on this one you will notice how much your fat tissue will diminish and be replaced with muscle.
Finally, start realizing what’s behind your need to eat. Men don’t use food as therapy and you shouldn’t either. It’s truly a vicious cycle to get into. You feel down or get upset about something so you eat…STOP! Think about why you’re eating, deal with the issue without using food for comfort, but most importantly take time for yourself.
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Effective Lower Back Pain Treatment
I first recall having back pains in October of 2004. On the outset it was nothing more than a minor irritant after having sat for too long. It is now become much more than that. I am definitely in one of the risk groups for needing lower back pain treatment. My problem is pretty much brought on by my own doing. I am only and I do not exercise nearly as much as I should. Add to this the fact that I work at a desk all day, and you have a recipe for disaster. Intellectually, I probably knew this, but it was easy to ignore the risk signs until it was too late and I needed to get lower back pain treatment myself.
In the beginning I thought I could tackle the problem stretching thoroughly and sleeping on a firm mattress. It actually does help alleviate the pain as the mattress supported my back a little better, and I'm sure that the stretching exercises that I did helped out.
But once again the fault lies with myself because I was never disciplined enough to stick with my exercise regimen in order for it to be effective as a lower back pain treatment. So, you can probably guess what happened next, the back pain just became worse And worse when, one day, I finally did it.
I completely threw out my back and couldn't move for four days. It was awful. I went to a chiropractor after that, and he straightened me out, but no matter how many lower back pain treatments I received, I still was plagued with pain on a regular basis.
I finally reached the breaking point where I had to do something. I decided that the best lower back pain treatment I could provide myself would be to live a much more healthy lifestyle. I had an uncle who was severely overweight, and was plagued by horrible, persistent health problems which lasted until the day he died. I did not want to suffer the same fate whether it be my heart or my back.
The first thing I did was take up jogging. As you can imagine it was a struggle just to get around the block. I would puff and wheeze, and be sore for days. But I didn't give up, and soon I could jog for half a mile without stopping. I know that may not sound like much but for me it was quite an accomplishment.
But wouldn't you know it, I then sprained my ankle and experienced pain in my knees, but by that point, my lower back pain treatment had been a complete success. It was a pretty fair trade-off altogether. Once the new knee cap that they had to install settles, I am going to begin a routine of water aerobics as my new lower back pain treatment. Take it all the pressure off my joints is the ticket. It's time to get wet.
About the Author:
Morgan Hamilton offers his findings and insights regarding men's health. You can get interesting and informative information here at Lower Back Pain Treatment