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!!!

You know why? It’s because you can’t do any spot reduction. It’s that simple. Sure when you perform your crunches you will strengthen your abdominal muscles, but you’ll still have that layer of fat on top of your abs. They may be strong and firm, but you won’t be able to see them under the belly fat!  So what is the best way to burn your belly fat and show off those abs?

If you train your big muscle groups like your chest, back and legs you will burn more calories during your workout and therefore burn more fat. This is the best way to burn those calories – focus on the big muscle groups. I feel so sad when I see someone who’s overweight and they’re doing something like a triceps kick back or biceps curl for half of their workout.  If they could see how many calories they can burn with my approach with big muscles by comparison, they’d be watching their melt away.

If you really want to work your biceps, but you also want to burn fat, try adding a squat to your movement. Do a squat with your dumbbells at your side and when you come up perform your biceps curls. This works because you will burn more calories. You can try the same thing with the shoulder press.

Here’s a list of few exercises I like to perform because they engage 2 muscles groups (a big and a small).

1. Squat with overhead press
2. Squat with biceps curl
3. Lunges with Lateral Raise
4. Squat with Kick back
5. Chest Press on Ball with Hip Drive
6. Sumo Squat with dumbbell and Up right row

I could write more than 20 different exercises like this. Just use your imagination and I’m sure you can come up with something too. Try to mix a big muscle group (chest, back, legs) with a small muscle area (biceps, triceps, shoulders, calf). That’s all there is to it!

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.

Quick Home Workout – Intense and Fast

Last weekend I wasn’t able to go to the gym. I had to stay at home with Kayden, my little boy. My wife needed to go at a meeting with some friends, so I stayed home with Kayden. While Kayden was napping I decided to do a quick workout at home.

Sometimes you don’t need all the fancy stuff from the gym to get a great workout. I did a 30 minute workout,  and  a really good one too!  I just used my bodyweight to create some resistance, and combined it with some cardio.

You don’t need to break the bank to break a sweat. This workout was fast, hard, and intense – just how I like it! So what did I do?  Here’s my workout, and you can try it too!

Warm-up

As a warm-up, I did 30 seconds of jumping jacks alternating with 30 seconds of push-ups, repeating for 5 minutes. If you are not warmed-up after this I don’t know what you need!

Workout

For the workout itself, I did four groups of exercises.

First group:

• 15 lunges for each leg
• 30 crunches on the Stability Ball (if you don’t have a Stability Ball, perform crunches on floor)
• Repeat

Second group:

• 20 Squat and 10 Kick for each leg (Alternating leg)
• Push Up for 30 seconds
• Repeat

Third group:

• 15 Leg Curl on Stability Ball (If no Stability Ball perform a Back Bridge and raise your hips gently up and down)
• 30 seconds Plank
• Repeat

Fourth group:

• 30 seconds Invisible Skipping rope
• 30 seconds Mountain Climber
• Rest 30 seconds and Repeat

Relax and Stretch

Finish up with 5 minutes gentle stretching to cool down.

So, even if you don’t have time to go to the gym, you can do a really good workout in the middle of your living room.  It’s no problem to stay on track with your fitness program, even if you have to stay at home!

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.

Adding to this is the fact that diets have become one of the biggest industries on the planet, generating billions of revenues each year. Unfortunately for the rest of us most diets make grandiose claims of amazing results that never seem to come true

If you want to find a diet that will work for you, then look to the professionals.

A team of professional nutritionalists and fitness experts developed The Express Fat Loss Program to live up to all of the hype. The result is nothing short of amazing – we have created a comprehensive plan that is proven to work time and time again!

The Express Fat Loss Program utilizes time-tested secrets and methods for losing weight and keeping it off for good!

In addition, The Express Fat Loss Program will give you the tools needed to  maintain an amazing body and body image, too! From nutrition plans and exercise programs to effective coaching and self-esteem methods, you are finally close to having the body you’ve always dreamed of!

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