Common Fitness Training Mistakes to Avoid

Common Fitness Training Mistakes to Avoid
--------------------------------------
As a Personal Trainer and Fitness Coach, I constantly see
people working out with their current fitness training
regimes and struggling in getting the most benefit in the
least amount of training time. I call it Getting Fitness
Training Efficiency. I have provided you a short concise
list of those most common fitness training mistakes made
when performing your resistance training program.

1. Too much machine work. Many 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. Many 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.

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Robert Adams is a Nationally Recognized Personal Trainer,
Fitness & Nutrition Coach as well as the Head Fitness
Expert at:
http://www.myhomepersonaltrainer.com - My Home Personal
Trainer
http://www.body-perfect-fitness.com - My FREE Online
Personal Trainer.
Both of These Online Personal Training Websites provide
FREE Online Fitness Training memberships, dedicated in
providing Cutting Edge, Fitness, Health and No Nonsense
Nutrition Solutions.

Anti-Aging Naturally

Anti-Aging Naturally
We desire to look and feel younger as we age. This is
natural, but can we do anything about it?

There are some serious options that you could consider.
Most of these may require surgery. This article will focus
on other natural ways to remain young and fit.

Exercise: An active lifestyle will likely extend your life
and make it more enjoyable.

You have to exercise to stay young and healthy. Go for a
stroll, to the gym, or workout at home. Just get moving. If
you go for walks try various routes. The changes are also
good for your mind plus you won't get bored.

Get outside in the fresh air among the trees and plants.
Linger in your garden or at the park. Plants have good
vibrations that can benefit you.

Diet: Eat a balance diet but don't super-size. Consume
fresh fruits and vegetables. Drink green tea and pure clean
water. Watch your calories. Restricting your calories can
extend your life. There are studies that prove this.

What you eat can have an impact on the way you look and
age. Some of the foods you eat can make a substantial
difference.

Carotenoids are antioxidants in orange foods. They help
fight free radicals. Foods that contain carotenoids can
reduce sunburn, cancer and wrinkles. These can include
carrots, sweet potatoes, pumpkin and cantaloupe.

Omega 3 fatty acids are the good fats found in fish. A good
choice is Carlson's fish oil. It has lower mercury content
than most other fish.

If you consume enough lycopene you can reduce sunburn. It
works as a mild sunscreen. Tomatoes contain lycopene.
Lycopene is also found in red peppers and tomato sauce.

Lutein is found in spinach and kale. Lutein is beneficial
for your eyes.

Fruits and vegetables contain phytochemicals which can help
reduce wrinkles. Some to include in your diet are, prunes,
olive oil, beans, apples, green tea and other vegetables.

Decrease portion size if you want to stay young! Take the
phrase "Super Size" out of your vocabulary. A small drink
at a fast food restaurant is larger than a super sized one
was when many of you were younger.

Eat your breakfast. That is probably your most significant
meal of the day. You need a well-balanced meal to start
your day off right.

You definitely want to include plenty of fruits and
vegetables in your diet. Fresh and organic are best if you
can manage it.

Beware of the "White Foods". White bread, rice, refined
sugar and even potatoes to a degree are poor choices. Most
refined foods are empty calories with artificial vitamins
added back in. Don't fool Mother Nature! Eat as naturally
as you can. You won't be able to do that very well eating
out.

Eat a variety of colors. Include fruits from all the rich
colors of the rainbow. Each color packs its own specialized
power.

Many call blueberries "Brain Food". It's not just fish
anymore. Other berries that are drenching with beneficial
antioxidants are acai, noni, strawberries and bilberries.

Bananas are a good source of potassium which is good for
the heart and generally lowers blood pressure.

Onions, garlic and chives include cancer fighting
ingredients, so include these too.

Green tea has many health benefits that can keep you
younger. Green tea contains many antioxidants such as
polyphenols and EGCG. These are great radical fighters.

Take it easy on sugars. Try to consume only natural sugars
that are in healthier foods such as fruits and vegetables.
Don't use refined sugars if you want to keep your health
and youth.

Fruits, vegetables and beans contain fiber that will fill
you up and help prevent constipation.

Drink plenty of water. You already have a fountain of
youth, so use it. You may want to think twice before you
drink your tap water. Either use a water filter or look at
other options. Your local health food store may have high
quality water you can purchase by the gallon.

What kind of water do you think they use at fast food and
other restaurants? What about the prepared food you
purchase at the supermarket? Bet its tap. Supplements: You
may want to consider a multivitamin if you aren't getting
enough nutrients in your diet.

Supplements can be of help. Here are some you could
consider.

• DHEA • Melatonin • Q10 • Green Tea extract • Fish Oil • B
Vitamins • Antioxidants

Lifestyle: Relationships are important. Stay close with
your spouse. Keep in touch with friends and family.
Friendship can be very good for your health, plus it's
enjoyable.

Having a healthy sex life helps you stay healthy and young
according to a recent study. So go ahead and cuddle with
your spouse for goodness sake.

Pets can bring you joy also which can influence your life
in beneficial ways.

You need to exercise daily to stay fit and younger. Try to
walk daily. Go to the gym if the weather is severe.

If you smoke then quit. Smoking ages you quickly.

Think young and you will feel and look younger. Don't be
afraid to get out there and have some honest fun. Act
silly. Do something unusual. Enjoy.

Okay, to do all of this you definitely want to get a good
night sleep. Exercise earlier in the day. Don't eat a
massive meal just before bed, although a small snack may
help. Try to relax before bedtime. Listen to soothing
music. If you watch a movie, a pleasant comedy is better
than Freddy Kruger just before lights out.

----------------------------------------------------
Lambert Klein is the owner and founder of Think Healthy
Supplements. You can find Proxenol at
http://www.1thinkhealthy.com/proxenol.html

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The Six Meals A Day Diet - How And Why It Could Revolutionize Your Fitness Plans

The Six Meals A Day Diet - How And Why It Could Revolutionize Your Fitness
Plans
Copyright (c) 2006 Richard Adams

Sounds simple enough doesn't eat - eating 5 or 6 meals a
day as opposed to our standard 3 meals a day. Eat twice as
many meals and you'll lose weight, feel better and be
healthier. Almost too simple.

But until you try it you won't eblieve the benefits.

The aim of this article is to give you a very quick
overview of the subject and based on my own experiences
(I've been eating like this now for 8 months) to convince
you to at least give it a try.

So let's look first of all at the benefits of the six meals
a day diet...

1) No Snacking

When you eat a proper meal every 3 hours or so during the
day it cuts out the need or want for snacking. Why bother
with a bit of chocoloate if you know you're going to be
eating a proper meal in the next few hours? Eating
regularly keeps those "pangs" at bay.

2) Less Surplus Calories

By splitting your normal daily intake of food into 6
smaller meals you'll be consuming far less per meal. This
means that your body will be regularly refuelled with
smaller amounts of energy.

Typically, excess calories in your body will be laid down
as fat for later usage, which is the typical result of a
huge meal.

However if you're consuming fewer calories per meal, there
will be lower levels in your body meaning there is far less
chance of putting on weight.

In addition, eating more regularly "primes" the metabolism
and encourages fat burning when you're not eating so not
only will you be unlikely to put on weight but you will
likely burn off any existing fat far easier.

3) Less Energy Slumps

You know the energy slump that you can feel in the early
afternoon just after you've had lunch? That's because your
body is working so hard to digest the huge meal you just
ate.

By eating more regularly you'll smooth out these "peaks and
troughs" of energy in your body keeping you going for
longer and feeling better.

What's more, dieticians are increasingly believing that it
is these energy spikes that can result in the onset of
diabetes so you'll be greatly reducing your chances of
ending up with this unpleasant disease.

Now the potential downsides of the six meals a day diet and
what to do about them...

1) Eating Every Few Hours Is Impractical

Many people think that eating every 3 or 4 hours is going
to be hard with such a busy life. Actually when you get
into the routine it's not hard at all. Develop a list of
healthy, tasty foods that you enjoy that you can munch
quickly if necessary. Anyone can eat a quick sandwich or
down a meal replacement drink during their coffee break in
the morning and afternoon at work. Breakfast, morning
break, lunch break, afternoon break, when you get home,
early evening.

That's 6 meals managed easily.

2) How Do I Cope With Meals Out?

If you decide to adopt the six meals a day diet as a
regular part of life rather than a crash diet, how do you
cope with meals out? An evening at a restuarant? A birthday
party?

Easy. You just budget for it. Go, enjoy yourself just like
normal. Then get back to the plan afterwards. Don't let
yoyur social life suffer just because of your diet, but
*do* get back on as soon as possible and make these "meals
off" as seldom as possible.

There's a reason why people who love food tend to be
grossly overweight.

3) How Do I Fit It Around My Family?

Many people worry that as they eat with a partner and/or
children it will feel strange to be eating one small meal
while everyone else eats a huge meal.

Don't worry - you can easily prepare a healthy yet tasty
meal that everyone can enjoy and you just eat a smaller
portion. Eat slowly and you won't be finished ages before
everyone else. And if they love you, they'll support your
decision.

So go try it. I assure you that you won't look back!

----------------------------------------------------
Richard Adams is a keen advocate of diet and weight loss
programs having experimented on himself over the years with
many different plans to find those which are most
successful. His latest site will tell you everything you
need to know about the six meals a day diet ->
http://www.sixmealsadaydiet.co.uk

--
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Healthy Eating Made Easy

Healthy Eating Made Easy
===========
Healthy eating requires precise planning, from grocery
shopping to lunch options to eating out. The best way to
maintain healthy eating habits is to have a good support
system for your efforts.

Plan your supermarket visits. You can easily bypass foods
that add valuable and needed nutrients to your nutritional
plan when you shop impulsively and aimlessly. Schedule
routine visits to the store, have a list, and never shop
when you're hungry. Read the labels. You'll find a
nutrition label on most food packages that provides
information on how much protein, fat, carbohydrate, sodium,
cholesterol, vitamins, minerals, etc.is contained in a
single serving. This info helps you see how certain foods
(even your sinful favorites) fit into a healthy diet. If
you are shopping the perimeter of the store, buying fresh
produce, fish, meat, poultry, and dairy, you're already
getting most of what you need in a sound nutrition plan.
Foods in the center of supermarket aisles generally contain
the most preservatives and are devoid of important vitamins
and minerals unless you really know what you are looking
for.

Lunch and post-lunch tips. Bring your lunch to work in one
of these five forms:
1) Brown bag containing a healthy sandwich or salad (it
only takes a couple of minutes to pack it)
2) A nutrition bar, with an ideal combination of proteins,
carbohydrates and fats.
3) A protein shake in a thermos, with an apple at the side.
4) If you are a fan of pasta, watch what you put on it.
Alfredo sauce and oils can pack a lot of calories. Use soup
broths or vegetable purees as a sauce base. Add chopped
vegetables to make a pasta salad. Dice up broiled or
grilled chicken to get your protein in.
5) Plan ahead for a mid-afternoon snack at work - Have
apples, oranges, and raw veggies like cauliflower,
broccoli, or baby carrots, cans of tuna and chicken for
boosting your energy levels.

Eating out tips.

When eating out at a restaurant, avoid entrees that are
fried or in a cream sauce. Stick with fresh fruit, and ask
for steamed veggies, which are nutritionally denser. Soups
are generally low in calories, and hence a soup as a
starter is a good idea. Other starters and appetizers
should be either boiled, poached, barbecued, steamed or
baked. For your protein, have baked poultry or fish. Skip
the dinner rolls and butter. Have a salad with light
dressing on the side. Ranch and cream dressings are usually
higher in calories. Vinargrettes are usually the best in
terms of calorie content.

The importance of a support group If you plan on joining a
diet group (or are already in one), you'll get a boost when
you attend weekly meetings. Whether you like the idea or
not, diet groups can offer tremendous support, motivation,
and education about eating a healthy diet. The social
atmosphere fosters a sense of accountability and
responsibility, which is conducive to more weight loss.
Most successful dieters are involved in some kind of
support group, whether it's family, a diet group, or
friends. Having a "cheering section" could make the
difference between quitting and persisting.

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For more information, and to download free exercise
routines, diet plans and fitness ebooks, please visit
http://www.best-weight-loss-programs.net/ . For free
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http://www.toningforwomen.com/ . To train with Nitin Chhoda
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Fat-Free Or Sugar-Free?

Fat-Free Or Sugar-Free?
================
You will be surprised to know that the so-called fat-free
foods that are available in the market may actually end up
destroying your carefully laid-out diet plans. Think of it,
any fat-free foods must taste reasonably good, because if
they don't, no one will buy them. To achieve that, most
fat-free foods available in the market are stuffed with
oodles of sugar, which can sabotage all your weight loss
plans. This is because sugar is loaded with calories. So
when you consume such fat-free foods and that, too, in
bigger portions because they are fat-free, you are
unknowingly adding unwanted calories and putting on weight
instead of losing it!

Did you know that in the United States, there's a health
debate raging over the fact that increased intake of sugar
contributes primarily to a rise in obesity! And, of course,
you are aware that an average American has way too much
sugar in his or her diet. Therefore, it is imperative that
you cut down on sugar and sweet-tasting, fat-free foods,
especially if you are on a diet, because these foods will
end up getting you overweight.

Another example is honey. Everyone talks about the virtues
of honey: about its natural taste and wellness properties,
about it being fat-free. But no one talks about the fact
that honey can make you overweight! In fact, some studies
reveal that honey is worse than sugar! Other examples of
fat-free foods that are detrimental to your diet are:
fat-free chocolates/candy, fat-free cakes, sweet cereals,
toppings, sweet syrups, lemonade, beer and just about
anything that spells "sweet" to you.

This does not mean that you have nothing to offer to your
"sweet tooth" that will keep it quiet during your weight
training or diet program. You can satisfy your "sweet
craving" with healthy foods such as fruits or yogurt or any
other food that satisfies you but does not contain sugar or
sugar derivatives.

The moral of this story is that all sweet, fat-free foods
can actually make you fat, and it will be best for you to
avoid such fat-free foods and any form of sugar while you
are on a diet. And it will be a good plan if you stop
yourself from stacking your shopping cart with fat-free
foods and start piling up healthier foods instead.

Remember that sugar by itself may be fat-free, but it can
make you very fat. So stop looking for only fat-free labels
on foods when you are on a diet. Instead, pay attention to
sugar-free labels, as well. That will make your weight loss
mission successful.

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You can get the FREE Special Report about "Weight Loss
Tips" at:
http://www.theweightlossguide.info/Gift/SpecialReport.pdf