By avoiding these common blunders, you’ll put yourself on the fast track to results. Check out the following 5 fitness mistakes and the solutions you need to avoid danger and to get fit fast.

Mistake 1: You use the wrong weight

The goal is to challenge your muscles, not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren’t able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.

The correct weights will feel challenging by your last few repetitions, but won’t force you to sacrifice form.

Mistake 2: You do the same routine

You may have noticed that most people do the same exercises each time they visit the gym. Maybe you’ve been doing the same exercise routine as long as you can remember – if it isn’t broken then don’t fix it, right?

The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks.

Mistake 3: You don’t warm up

Most people consider warm up time to be wasted time – they’d rather jump right into the heart of the routine. What they don’t realize is that a good warm up will allow you to perform at a higher intensity, which means greater results.

The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.

Mistake 4: You use bad form

Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren’t concentrating on the exercise, or you’re trying to lift weight that is too heavy. Lifting with improper form almost always results in injury.

Take the time to achieve proper form, by doing so you’ll avoid injury and will reap the full benefit from each exercise.

Mistake 5: You workout alone

People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn’t it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.

The best way to avoid injury and to see results is to work with me, your trusted source on fitness. I am passionate about seeing my clients achieve results – without wasting time, energy and effort on mistakes.

Give a try at the Express Fat Loss System and start to get results.  I will personally Guarantee That This Book Will Change Your Life. Accept my 60 Days Satisfaction Guarantee and get your money back if you are not happy!!!

But what’s the truth of the matter here?

Is empty stomach cardio really one of the best exercises for weight loss or does it really matter when you do your cardio training as long as you get it in?

Let’s look at a few of the most important things to remember when it comes to empty stomach cardio training.

Overall Workout Program Set-Up

The first thing you should think about when deciding if this is one of the best exercises for weight loss for you is what the overall design of your workout program looks like.  If you’re using a workout program that calls for you to be in the gym four days of the week, chances are pretty high that this doesn’t leave you a lot of time to get in your cardio workouts as well.

Since you really shouldn’t be performing cardio workouts before your weight lifting workouts, that does tend to mean that you will be better off performing empty stomach cardio first thing in the morning to get it out of the way.

If you can do that and then include your weight lifting workouts later on in the day after work or school, that will likely be the most ideal set-up.

Diet Plan Design

Second, also look at your diet plan design. If you are using a rather lower calorie and carbohydrate diet, you may not need empty stomach cardio in order to successfully lose belly fat.  In this case your body is likely burning off enough body fat as it is so if you can just maintain your current diet and focus on good weight lifting workouts, you’ll do fine.

Remember, diet and cardio go hand in hand. The stricter you are with your diet, the less cardio you will have to do overall.  Likewise, if you want to relax a bit more with your diet, then you will likely have to do a bit more cardio to make up for it.

Intensity Of Cardio To Be Performed

Finally, one thing that you must know about this one of the exercises for weight loss is that you should never aim to perform a high intensity cardio session without eating first.

This form of cardio really does rely on glucose for fuel so if you haven’t eaten before hand, it’s going to be incredibly difficult to maintain the degree of intensity that you’ll likely want to work at.

Moderate intensity cardio is fine on an empty stomach but save the higher intensity interval cardio training for times when you have eaten before hand.

So keep these quick tips in mind for your cardio training. It’s one of the exercises for weight loss that can be very effective but only when used in the right manner.

Take control of your progress and learn the best exercises for weight loss.

Be sure to stop by ExpressFatLoss.com to pick up your FREE Fat Loss and Weight Loss Myths Buster Report.

It’s the domino effect. When you begin to make a positive change in one area of your life other areas will soon follow.

Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.

Would you like to get that domino effect started in your life? Grab your copy of the Ultimate Guide to Express Fat Loss

Whether you can’t wait to bare it all on the beach, or if you’re still working toward a weight loss goal, exercise is the key to looking and feeling great in summer months.

But why else should you exercise? Here are the top 7 reasons to exercise this summer:

Reason #1: To Melt Fat Away

The most coveted side effect of exercise is, of course, fat burn. The combination of a challenging exercise routine and a balanced meal plan is the best known way to lose fat. Here’s what losing fat feels like:

• Your pants become loose
• People around you begin to say that you look great
• A glance at yourself in the mirror makes you smile
• Your energy levels soar
• You feel amazing

Reason #2: To Alleviate Pain

Regular exercise is a great way to alleviate chronic muscle and joint pain. Persistent back pain can be lessened by strengthening your core, and you’ll protect yourself against injury. It amazes people when the chronic pain that they’ve lived with for years begins to fade after starting a regular exercise program.

Reason #3: To Increase Lean Tissue

More muscle is good for many reasons. You see, muscle requires many more calories each day than fatty tissue. In fact, one pound of muscle burns 30-50 calories each day at rest – compared to a measly 9 calories per pound of fat.

When you exercise your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

Reason #4: To Stay Young

Tim D. Spector, a professor of genetic epidemiology at King’s College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.

“These data suggest that the act of exercising may actually protect the body against the aging process,” said Spector.

Here’s the study in a nutshell:

• Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.

• Once a telomere gets too short, that cell can no longer divide.

• Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed metal functioning.

• The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.

• It was found that the length of telomeres was directly related to that twin’s activity level. “There was a gradient,” Spector said. “As the amount of exercise increased, the telomere length increased.”

• People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.

• People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.

Reason #5: To Prevent or Control Type 2 Diabetes

Regular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabete, gain substantial benefits from.

Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program.

Reason #6: To Lower Blood Pressure and Cholesterol Levels

Exercise has shown to lower blood pressure and cholesterol levels for these two reasons:

• Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.

• Exercise Increases HDL levels in some people – this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.

Reason #7: To Feel Great

The first thing that clients tell me after starting an exercise program is how much better they feel.

Most didn’t even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated.

Exercise boosts your energy levels and makes you feel amazing.

The quickest, easiest way to guarantee that you’ll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. You’ll be held accountable with your workouts and you’ll be instructed properly and shown techniques and strategies that will expedite your results.

What are you waiting for? Lace up your shoes and get moving!

Passion and strong will power are the most important factors in the list of weight loss. Inside the gym you should focus and concentrate on your workouts. Don’t waste your time in chatting or waiting for any specific machine. The intention behind all these  is to maintain your heart rate high.

2- Work Out
People in gym generally work out on erroneous group of muscles. They work small muscle groups like biceps and triceps, and miss big muscle groups like legs, chest and back. Therefore you should focus on working with compound movements i.e. multi joint exercises.
3- Right Technique

Adaptations of right techniques leads to maximum weight lose. Any unsuitable change in your technique results in injury. Lift as much weight as you can in an effective way. Keep these weight loss tips in your mind, when you enter into the gym.

4- Variety

Try working out on different exercises or  different machines as using same machine for longer will make your muscles use to it. Similarly you can change the quantity of doing workouts. If you normally perform 3 sets of 12-15 repetitions then you can start doing 4 sets of 8 repetitions – these weight loss tips will surely help you.

5- Interval Training

Practice interval training – first of all run fast (sprint) for about 30-45 sec and then do jogging for 30-60sec. This is one of the best weight loss tips as the jogging time can be utilized to recover yourself and then you can repeat the cycle.

Don’t worry, you are not alone! Today I will tell you what you need to do to get faster results. I will share with you the 3 common mistakes people make when they try to transform their body. You will be able to adjust your program and get back on track with the Express Fat Loss.

So, are you making these mistakes when you try to transform your body? Read carefully because this can save you months – or even years – in your weight loss program!

1- You know if you are an adult and drive a car you can’t drink and drive.  This makes sense for obvious reasons. Now I have an analogy like that. To get good results with your cardio session, you need to stop reading while you do it! This is criminal for your weight loss program! I see so many people reading or doing some Sudoku or cross-words, sitting comfortably on a recumbent bike. What are you thinking? This is sabotage for sure. During your cardio session you need to stay focused and push yourself to the maximum. When you perform your cardio you need to try “HIIT”.  What is HIIT?  It stands for High Intensity Interval Training. How you perform a session of HITT? First you can use any cardio machine – Treadmill, StairMaster, Elliptical, Rowing Machine, or Bike. You do a HIIT session  by doing some short, all-out sprints followed by a short recovery time. Let’s say you start with few minutes to warm-up (5 to 10 minutes) and when you are ready you sprint or increase the intensity (level) for 30 seconds, then follow with a 30 to 60 second recovery. Keep this pattern going for 20 minutes.

If you still have time to read, it’s because you aren’t pushing yourself hard enough, and if you can do more than 20 minutes of the HITT then you didn’t sprint hard enough. Next time when you do your cardio session choose the “Manual Program” and start your HITT. You’ll see, it’s much harder and you will need to stay focused on what you are doing.  Make sure to catch your breath during the recovery phase because the next sprint comes very quickly! It’s harder than a ‘steady state’ workout but it’s the best way to burn calories in the shortest time possible.  By the way don’t forget your music to help you keep going.

2- In today’s world everything goes fast and if you are like me, you need to do so much during your day than you try to do everything fast.  Sometimes you can, but it depends on what you are doing. When you perform your exercises you need to take your time.  When I say take your time what I want you to do is focus on what you are doing. Always keep good form and technique, instead of trying to do more reps in as fast a time as possible. Speed during cardio is good, but it isn’t good during your weight training. Do not confuse them!

The faster you go during an exercise the less your muscles work, and this is a very important concept for strength training because the goal of strength training is to put more tension on your muscle fibers. Move fast in between exercises, but when you perform your set keep a good form and a steady pace. You will get better results and you will avoid injuries.

3- Isolating muscles during your workout. Are you one of these people? Are you trying to transform your body and you always work on your biceps or triceps because it’s where you hold your fat? First, know that you can’t do any spot reduction of fat. If you want to transform your body you need to train the big muscle groups.  Big muscle groups include chest, back and legs. By working on those muscle groups you will burn more calories than if you just try to tone your flabby arms. When you train your muscles try doing some compound exercises. We call them ‘compound’ because you use more than one joint and more than one muscle per exercise.

Guys understand the importance of strength training and this is why they are in the gym and pump some iron. But guys will get better results if they get on a cardio machine after their work out and do some HITT to finish their training session.

Ladies, now it’s your turn to start to do some strength training. Once you start doing it you’ll see your body transform – Quick Fat Loss- by pumping some iron!  You’ll soon understand the importance of the weight lifting. When you select the right exercises – compound exercises- you will get great results.

If you make these 3 little adjustments to your workout you will see your body transformation happen faster.  But don’t forget your nutrition – nutrition is a big wheel in your Quick Fat Loss.

To get a complete workout program with compound exercises get your copy of the Ultimate Guide to Express Fat Loss.

Don’t be afraid, it won’t happen. But it will tone you up and give you more lean muscle. To build bigger muscles you need to increase your calories a lot to feed muscle growth. When I say increase your calories, I don’t mean just an extra portion of brown rice for lunch or a second serving of vegetables. I mean adding a lot more calories, and the right kinds, and not just once in a while. You have to do this day after day consistently for a few months. Since this probably doesn’t describe you, don’t be afraid to lift some weights. You will not wake up the next morning ready for the next bodybuilding show as Ms. Olympia.

Now why weight lifting is important in your weight loss? Weight lifting is the corner stone of your program. You need to lift weight to tone your muscles and maybe add 1 or 2 pound of muscles. The beauty of a weight lifting program is you burn calories during your workout and after the workout. With the weight lifting you will increase your Basal Metabolic Rate (BMR) and that’s mean you will burn more calories during the rest of the day. Even when you sleep. Yeah, even during your sleep. Your body need to work overtime when you have more muscles, even if it’s only 1 or 2 pounds. I don’t know a lot of people who will reject this proposition. Losing more calories when I sleep. But the extra 1 or 2 pound need to be lean muscles, make sure you don’t increase your body fat.

Does cardio do the same thing? No. Cardio burns calories during the workout, but when you stop your workout, that’s it, it’s over. However, if you do interval training, like I mention in my Express Fat Loss Program, you will still burn a few calories after your workout, but nothing like what you get from weight lifting.

Next time you are at the gym, take 30 minutes and start with your weight lifting and finish with 20 to 30 minutes cardio. This is the best way to burn the maximum of calories during your workout.  But don’t forget to perform a good 10 minutes of warm-up!

If you are not sure if you are doing the right exercises for your weight loss program, in my E-Book, The Ultimate Guide to Express Fat Loss, you will find different programs to help you with your weight lifting. I choose every exercise carefully to help you get maximum results. Every exercise has a picture and a description of how to perform the exercise correctly, so you can be sure you are getting maximum results!

Here you go………When you exercise your fat will turn to muscle and if you stop training, your muscles will turn to fat.

Let me ask you one question: can you change an apple to a board of plywood? I can’t and I’m sure you can’t either. It is exactly the same with muscle and fat.

They are 2 different tissues. If you see someone that was previously very muscular but now is overweight, here’s the reason: He stopped exercising but he didn’t adjust his nutritional habits. In this situation, muscles atrophy (weaken and reduce in size) and metabolism slows, leading to weight gain (fat). When you have more muscle mass, you need to eat more calories to maintain that muscle tissue.

If a person stops working out and keeps eating the same amount of calories that she was eating when she was exercising 3 to 5 days a weeks, what do you think will happened to the extra calories? Those calories will be stored as fat cells.

That’s it! One more Myth Buster blow out!

After reading this email, if someone tries to tell you this myth, I hope you will be able to tell him it is only a myth and not the reality.

I received an email few days ago from one of my subscribers. First, I love it when you send me emails and ask me questions! If you have any questions or concerns about your nutrition or workout programs drop me an email and I will reply to you as soon as I can!

Question from George, Seattle:

What is the best way to get rid of my ‘love handles’? I do a lot of abs especially for my oblique but my love handles are still there. Do you have a good exercise for this? Every time I workout I do some side bends with weights. I need to lose this love handles, I hate them!

My Answer:

Thank you for your question. I don’t want to upset you but doing side bends with weight could actually make your ‘love handles’ more visible. Why?  By doing side bends or any twisting motion, you risk increasing the size of your obliques and making your love handles more pronounced!

The only way to get rid of love handles is to lose weight. Yes I know, it’s probably not the answer you wanted to hear, and you were hoping for a magic exercise to target this area. Remember it’s impossible to do any spot reduction of fat!

Side Bend

By losing weight and decreasing your body fat, you love handles will disappear. Everyone has a weak point. Let me explain – when you start to gain weight it seems right away all the weight want to go to just one place like love handles, hips, or stomach. This is the first place where you start to store fat and that will be the last place for you to lose it!

Consistency in your nutrition, weight lifting and your cardio is the key to achieving your goals. Make sure you use all those keys in your lifestyle. To know more about the perfect way to lose weight, visit www.ExpressFatLoss.com for more details.