A Ten Minute Full Body Workout That Anyone Can Use

January 28, 2019/in Blog, Personal Training, Total Body Transformation

When it comes to building muscle, losing fat and moving into shape, the biggest trouble for most people is easily sticking to their training goals. This is called ‘adherence’ in the industry and easily means your skill to adhere at a training program long sufficient to see the results that you require.

Even a poorly designed physical workout can help you to create muscle and get results if you adhere at it. And it is much better to perform a bad workout for a long period of time than it is to perform the best workout possible for a day and then give up.

But this is something a many people don’t surely consider when they plan to get into shape. Too often they will come up with habits that involve training for an hour each session, 5 times a week. If you’re previously feeling too tired to be especially active, if you’re previously stressed with work… trying to fit in 5 hours of exercise a week is a immense ask. This is especially true when you think that you’re possibly going to have to travel to the gym additionally, get washed, change clothes… etc.

This is where a body-weight physical workout can come in so handy. And this is specifically true if you use a physical exercise that hits the entire body in a single session, only takes ten minutes and can be completed anywhere. Use this physical workout first thing in the morning before work and before you go in the shower. Train in your boxers in order to not develop more washing. Now you have a behavior that surely is just 10 minutes and that no one must have any trouble sticking with.

What does that physical workout look like? Here it is:

Three Exercises to Rule Them All

This physical exercise is generated up of 3 exercises that together will train the entire body while additionally providing a few cardio benefit. Those 3 exercises are:

Pull Ups
Press Ups
Jumping Squats

Perform each exercise to failure and then move straight onto the following exercise when you finish without break. You can rest after the jumping squats for one minute before commencing the behavior again and going for 3 sets. It should take around 10-15 minutes.

This behavior hits all the radical muscles in the body for the reason that it emulates a more involved split that bodybuilders use called PPL (Push, Pull, Leg). Pull ups hit the lats, the biceps and the abs. Push ups train the pecs, the triceps and the shoulders. And jumping squats hit the entire reduce body and provide the cardio.

Now this physical workout isn’t going to be sufficient to help you create massive muscles overnight. It can burn fat and it can tone your muscles and harden them. But in order for you to surely train you require to use heavier weights performed more steadily and for longer.

So use this as a tool to kick off your new training regime and to get into the pattern. additionally, use it every time that you can’t fit a full behavior in.

Losing Weight Fast, But Healthy

January 18, 2019/in Blog, Dieting Advice, Nutritional Consultant

Even though losing weight rapidly is almost always a bad idea, sometimes you have an event like a wedding nearing and have no other option but to embrace the techniques of losing weight fast.

Thankfully, the best tips for weight loss can help you slim down quickly while still remaining healthy. Check out 5 of them below.

1. Stay Hydrated

Keeping the body hydrated is one of the best tips for weight loss. Drinking water not only helps when it comes to getting rid of toxins, but it’s also useful when it comes to speeding up digestion and metabolism. Though it may seem unlikely, drinking enough water can actually prevent your body from retaining water. It can also lower cravings, and drinking one glass before every meal can help you eat less calories by making you feel full faster.

2. Avoid Processed Carbohydrates and Sugars

Refined carbohydrates like processed grains, white sugar, and white rice should be avoided when you want to lose weight in general, but if you want to lose weight fast you might want to avoid all carbohydrates completely. Eating less carbohydrates makes it more likely for your body to burn fat stores and it also reduces intense cravings, which are usually caused by spikes in blood sugar from eating sweets. If you simply can’t live without carbohydrates and sweets make sure you at least stick to whole grains and fruits.

3. Get Some Exercise

When it comes to the best tips for weight loss, exercising can also help with those extra pounds from water retention. In the long run, it can help you build muscle, improving your bodies fat burning potential. The more muscle you have, the more calories you burn by default, making rapid weight loss a breeze. Try to exercise at least 30 minutes a day, and be sure to vary your workout routine from week to week.

4. Try a Raw Food Diet

If you’ve got at least two weeks until your deadline, try eating only fresh fruits and vegetables. If rapid weight loss is your goal, this is possibly the most effective of the best tips for weight loss. However, if extreme is not something you can cope with, just try replacing as many of your calories as you can with fruits and veggies. Among the 5 best tips for weight loss, this one is perhaps the hardest, but also the most rewarding.

5. Get Enough Sleep

The body works extra hard during sleep to get rid of harmful toxins and balance hormone levels. So when you don’t get enough sleep every night you really cripple yourself in many ways. When it comes to losing weight, research shows that not getting enough sleep can slow your metabolism and throw hormones that control your appetite off balance. So one of the best tips for weight loss is to always get at least 7-8 hours of sleep every night in conjunction with all your other weight loss activities.

Finding The Right Workout For Your Lifestyle

January 18, 2019/in Blog, Personal Training, Workout Advice

Everyone knows exercise is important. But like most people, you may always have a reason why this is not possible. The most common alibi is you don’t have time. Or you really don’t like working out in a gym. Today, there are so many ways to get active.

Whether you have no gym budget or just easily get bored with your routine. There is a fitness routine that suits you.

Some people really hate going to the gym. As long as you get moving, you can still reap the fitness benefits of a gym membership. There’s lots of activities you can do outdoors. Hiking, biking and walking are some examples. You can also bring your workout regimen to the park. You can use your body weight for weight training exercises. Squats, lunges, push ups and crunches can be performed anywhere.

For others, working out is a time to socialize. If you’re one of them, dancing is for you. Spinning can be too intense. You can try Zumba, swing, hip hop or ballroom dancing. If you don’t like dancing, you can join a biking or a running club.

No time for the gym? No problem. You can do your workouts right at your desk. You can do triceps dips on your chair during lunch break. Invest in some resistance bands and do bicep curls and triceps extensions. You can even do some push ups if you can find some space. Doing combination moves like squats and bicep curls can save more time.

If you can’t afford a gym membership, don’t fret. Exercises can be easily performed at home. Buy resistance bands, dumbbells, maybe a stability ball. Browse the internet for instructions on how to execute exercise moves properly.

If you need a challenge, sign up for a marathon event or a bodybuilding show if you’re into weight training. Set big goals for yourself. Then break it down into smaller ones. Getting bored with your workout is a common complaint.

Try varying your workouts every 6 to 8 weeks. Or try the elliptical, the treadmill and circuit training for 15 minutes each. Join a group workout next. The possibilities are endless. The point is to get moving.

Exercise need not be confined to the four walls of the gym. Get exercise out of the gym and take it to a hiking trail. Or take it for a whirl on the dance floor. You can take it home with you or even bring it with you to the office. There are so many choices as long as you make exercise a priority.

What Every Dieter Needs to Know (Weight Loss Tips)

January 17, 2019/in Blog, Dieting Advice, Nutritional Consultant

Weight loss is definitely not on the list of easy things to do in life. It takes hard work and it can even get frustrating from time to time. No doubt there are times when you feel like you are at your wits’ end when it comes to losing weight.

While you know that exercise and eating right are part of the deal, it is easy to hit a slump. What you really need are some helpful diet tips for weight loss. Many people have found tips that have helped them find what they were missing in their weight loss plan. Here are three to get you started.

Tip #1 – Start a Food Diary

Sure, you already know that eating right is important but you may not actually realize what you are eating every day. One of the most effective diet tips for weight loss is to keep a food diary every day. You simply write down everything you eat all day … even that little taste of batter you eat while baking cookies. At the end of the day you may be surprised what you ate throughout the day. Taking a look at your diary will help you see where you need to make some changes in your diet.

Tip #2 – Focus on Health Not on Thin

Okay, so you want to lose weight but too many people, women especially, focus on being thin and not on being healthy. You want to make sure that you are eating foods that will improve the health of your body not just on eating what you think may make you thin. If you focus on health then the weight loss is sure to follow.

Tip #3 – Don’t Go Hungry

If you are trying to lose weight it is important that you never let your body go hungry. Sounds counterproductive, right? Not really. You see, when you eat something small every few hours, you keep your body from feeling extreme hunger. When you feel really hungry you are more likely to sit down and eat a lot. So instead just eat a small healthy snack in between meals to keep hunger at bay.

Finding great diet tips that work can help you along your weight loss journey. Even if you are feeling like you have hit a plateau, remember that there are excellent tips available that can help you get out of your rut and back on your way to losing weight.

Find the Right Muscle Building Workout For You

January 17, 2019/in Blog, Personal Training, Workout Advice

So you’ve decided you want to bulk up and gain some serious muscle mass but are unsure what exactly you need to be doing on a daily basis to achieve your goals. Unfortunately, finding the best workout for muscle mass is often the hardest part, and the place where most folks tend to slip up.

You see, everybody is different, and if you don’t find the right workout for you and your own situation, then you will struggle to reach your muscle building potential, and thereby make life more difficult and frustrating for yourself… and that just plain sucks, right?

In this article I’d like to give some tips on the kind of questions you should be asking yourself when looking for the best workout for muscle mass. Use them as kind of a checklist and they’ll help you to find the right muscle building workout.

What Is Your Body Type?

This is one of the most important aspects and often overlooked by many folks searching for the best workout for muscle mass. Broadly speaking, there are 3 major body types – ectomorphs (naturally skinny, struggle to gain weight and muscle), mesomorphs (easily gain weight and muscle, naturally muscular), and endomorphs (gains weight easily, usually higher body fat levels).

The training routines for each of these body types will be notably different both in terms of exercises and nutrition. Find out what your body type and you’ll understand a lot more about what is the best workout for muscle mass.

What Level Are You At?

Are you a beginner who has never set foot in a gym, or are you a fitness fanatic that is looking to gain weight and pack on some muscle? Understanding your current fitness and muscular development level will help you find the workout and avoid pushing your body too much too quickly, or holding you back and preventing you from reaching your potential.

What Are Your Goals?

Are you a skinny guy or girl looking to add some serious slabs of muscle and gain weight, or are you somebody who is looking to gain some muscle while losing a lot of body fat in the process

Understanding what you want to achieve from your workouts is critical in finding the best workout for muscle mass, since you will need to adapt your training and nutrition requirements depending on your situation.

Does Your Muscle Mass Workout Combine Good Nutrition and Exercise Routines?

When you see a workout for muscle mass that you like, take a look to see if there is sufficient emphasis and guidance on the right approach to nutrition…if there isn’t, keep searching. Your diet and what you eat is absolutely critical if you want to see serious muscle mass gains. Any workout that doesn’t provide you with solid advice on what to eat and when to eat it, is not worth the time in my opinion.

How Flexible Is The Routine?

Does the workout allow you the ability to substitute certain exercises for others, as you may need to if working out at home or using an ill-equipped gym? Does the workout rotate training cycles which keep you changing your workout every few weeks? This is important as your body needs the constant stimulation and adaptation in order to continue building muscle.

How Often Are You Going To Be Working Out?

Does the workout allow you any off days or is it 6 days a week? In my experience, it is best to workout 3 – 4 times per week with rest days in between. This allows the optimum rest for your body to recover and develop muscle. Any more than this and you can stunt your muscular development by preventing your body’s natural recovery process. The best workout for muscle mass is one that will allow you to fit it into your current schedule and have the flexibility to move workout days around to suit.

Finding the Right Fat Loss Workout For You

January 16, 2019/in Blog, Personal Training, Workout Advice

Do you sometimes wonder how people can be so lucky as to be able to eat all they want and yet not gain a pound, as compared with you who have to sometimes starve yourself and labor for hours in the gym just to lose every extra pound?

We’ve heard it before that a fat loss workout is all you need to get into a good shape. However, for some people, finding the right workout that fits their routine can be a real challenge.

There are so many fat loss workout guides available that you would think it’s easy for just about anybody to get into a routine that guarantees weight loss. Yet since we all have different body requirements and metabolism rates, one fat loss workout program may work for one person, and may not for another.

Generally speaking, exercise for fat loss is the key to dropping those unwanted pounds and keeping them off for good. Choose a program that suits your daily routine and is easy to follow. Most of the time, it’s the consistency of the workout that produces the results that we aim for. It may take some time to try various fat loss workout plans, but once you find one that works for you, do your best to stick to it before even considering another one.

What If Nothing Works?

If after trying several diet and exercise programs and you still don’t see those pounds disappearing, it may be because you have not consistently followed the program you chose. It takes time before any diet or workout plan can produce results, but sometimes people can get impatient and can get frustrated easily. When this happens, it’s easy enough to blame the fat loss workout plan, rather than checking one’s attitude towards diet and exercise.

However, there are instances when losing weight still becomes a struggle despite consistently following a fat loss workout plan. In such cases, it is best to consult your doctor and run tests to find out if there are some factors, such as hormone deficiency or a thyroid problem that may be causing you not to lose those stubborn pounds.

Your doctor may recommend a diet and exercise plan that suit your body type and medical condition, if any. Still, the key there is being committed to the plan to achieve your weight loss goals.

5 Tips for Finding the Right Fitness and Weight Loss Program

January 15, 2019/in Blog, Personal Training, Workout Advice

Finding the right workout program for you is tough. You see ads on TV, on the internet, hear about them on the radio and see them in magazines. You see articles all over the place telling you their weight loss program is the best program to use.

Or maybe you go to the gym and play around on the exercise machines coming up with your own workout program only to find you’re not losing weight like you want, hitting a plateau, get frustrated with lack of progress or just get fed up with the gym routine all together because you don’t have time.

So what do you do? How do you choose?

Make a Commitment to Yourself

First you have to make a commitment to lose the weight and fat you want to lose. You have to set a goal and you have to commit to that goal. It’s all about the mindset that you take on. Make the goal realistic. If you set the goal too high you’ll get frustrated with the lack of progress. In a very short time you’ll be coming up with excuses as to why you can’t go to the gym or workout at home. So be realistic.

Find The Right Program

This is probably the hardest thing you’ll have to do. Finding the program that fits your needs, your abilities and your goals can be tough. There are a lot of weight loss and exercise programs out there for you to choose from. Of all the programs I’ve looked at and things

Nutritional Changes

The biggest part of losing weight is the nutritional aspect. You have to change your mindset about food and portion sizes. Cut out or cut down on the carbohydrates, increase the amount of protein you take in and reduce the amount of fat you take it. Sounds daunting doesn’t it? Makes you think you need to hire a nutritionist? Not really.

What Can You Expect

Losing weight is not easy. It goes on much easier than it comes off. From experience of going through the P90X program it’s well worth the work that you have to put into it. The first few weeks of any exercise program is the toughest. You’re going to be sore and tired. Your body isn’t used to that kind of workout. But trust me it’s worth it. You’ll feel more alive and full of energy and you’ll be seeing less of you.

Make a Choice

So make a choice for yourself. Do you want to live a happier and healthier life or do you just want to be a couch potato? Being healthy is a choice. Losing weight is a choice. Finding a program is a choice you have to make.

Finding The Right Workout Routines To Build Muscle

January 14, 2019/in Blog, Personal Training, Workout Advice

There are 3 golden rules to building muscle. Eat right, sleep right and exercise right. And most focus in the body building world is on the exercise rule. Finding the right workout routines to build muscle consumes so much time of amateur muscle builders’.

The truth is that equal focus must be put on your diet and rest, but that discussion can be left for a different article. This article will stay true to its title and help you find the right workout routines to build muscle.

If you’re eating right and sleeping right, almost any exercise routine should show results and help you put on considerable amounts of muscle. However, there are certain prerequisites that all work out routines must satisfy before you can put on muscle and get the maximum out of your gym time. Most important is the intensity with which you train which is affected by your rep and set number, your work out speed, your break length, and the weights you lift. For workout routines to build muscle, ensure that these following criteria are satisfied.

There are all sorts of myths out there like, high reps and low weight is for burning while high weight and low reps is for gaining, and work out longer and you will gain more muscle and so many more. One article isn’t enough for me to give you all the information you need to know about these myths and why they are nonsense, however, I will tell you how to go about doing things.

First of all make sure that the routine you’re doing isn’t overworking your muscles. Your muscles need a lot of time and energy to heal and grow, and working out for too long will drain them and cause muscle fatigue which is not what you want. So keep your work outs short and frequent with sufficient breaks in between.

To get the most out of these short gym sessions, keep your rest periods at a minimum and push beyond your limits. You can vary your rep and set range but for maximum muscle gains it has been found that a rep range of 8-12 is best.

When it comes to the weight go as heavy as you can, and try to find yourself a gym partner to help you with this. Also work out routines to build muscle come in all forms. Some maybe full body work outs while other’s are split body. Don’t focus on just one of these. Keep switching every few weeks so that your body doesn’t reach a plateau.

Keep your work outs intense, push heavy weight, take fewer breaks and switch your routines to keep your body guessing. Do all this along with the right type of diet and rest and your workout routines to build muscle will work better than they ever have before.

Eating What You Want To Lose More Weight

January 11, 2019/in Blog, Fool-Proof Diet, Nutritional Consultant

This may seem ridiculous, but the fact of the matter is that you shouldn’t ban yourself from eating the foods that you want to eat if you are attempting to lose weight. Sure, you can ultimately work toward seeking out healthier alternatives, but banning these foods entirely is very dangerous.

When we put these stressful limitations on ourselves, a lot of the time it is far more than our psyche can handle and we end up not only craving these foods, but binge on them, which is far more unhealthy than allowing yourself a moderate portion of the food you are craving in a safe and controlled environment!

Instead of torturing yourself by eating things you don’t want when you know very well that what you are craving is something else, you should find a compromise that you can live with, for example, if you have an addiction to fast food, rather than eating it every single day a week, perhaps you can cut down your fast food intake to once per week rather than trying to cut it out entirely. That way you are still getting what you want without going overboard in a way that is far more unhealthy and detrimental to your health.

It is highly recommended that you begin to actively seek out healthier alternatives to unhealthy foods, but sometimes nothing will ever really beat the thing that you are craving. There are times when it is okay to eat an unhealthy food in moderation. It is still your life; you should be allowed to do what makes you the most happy. As long as you are being responsible and only doing so in a way that is not going to take back all the progress you are trying to make, you shouldn’t put too many restrictions and limitations on yourself.

Your body will punish you for it and you may end up doing something even more unhealthy than you would should you have just given in to a craving. That being said, always make sure that what you are eating is done in moderation. If you are drinking enough water throughout the day, you will probably find that your appetite is not quite as voracious as it used to be. Drinking water is a good appetite suppressant, and it can help you in your efforts at portion control and staving away cravings for foods that you know to be unhealthy for you.

If you are going to break the rules, do it right by making a new rule. Eat whatever you want! Just do it in moderation. Make smart and healthy choices. Don’t do things that you will ultimately regret, and have little bites of things you know will be bad for you. Provided you are not physically suffering, say, a diabetic eating a big slice of cake that is laden with sugar, then you shouldn’t put too many restrictions on yourself and your diet. The best way to create a foolproof diet plan is to make sure you are accounting for everything; including your happiness!

Reasons Why New Year’s Fitness and Weight Loss Resolutions Fail

January 11, 2019/in Blog, New Year's Workout Goals, Personal Training

Every year millions, if not billions of people make New Year’s Resolutions to eat right, get fit & lose weight – and most have abandoned them by March 31st at the latest.

Here are the top reasons for their failure and how YOU can avoid making these same mistakes year after year.

1) Fitness, Health & Nutritional Habits

Before you even set your fitness goals or weight loss goals for the new year, you first need to understand how you got into the shape you’re currently in. Unless you have a chronic condition or have suffered a major accident, you’re not a victim of anything – and no one else caused you to be out of shape or overweight.

It’s imperative that you understand it’s your personal habits that led you to your current state. You made choices all along the way, and the choices you made over and over became your default – your habits. Your habits led to your current lifestyle – what you eat, how much and how often you exercise, and what body-weight and fat percentage you’re willing to carry around with you every day.

That’s the bad news, so now here’s the good news: YOU created those habits, and YOU can change them starting right now, today! Changing your exercise habits or nutritional habits starts with small choices – and over time those choices add up. Plus, when repeated over and over they become your new habits. Yes, this means you need to put a little more thought into routine daily tasks. But you’re not satisfied with your current state of health, your fitness or your current body fat levels or you wouldn’t be making these New Year’s Resolutions. So put in that extra thought and make the choices that help you keep these promises to yourself!

2) Not MAKING Time To Exercise

When it comes to working out you don’t take the time – you MAKE the time. One of the few universal values we all share is that we all have the same 168 hours per week, and we all get to choose what we do with those 168 hours. Think of people Like Donald Trump, Richard Branson, Tony Robbins, Louise L. Hay or Les Brown and all they accomplish in any given week – yet they only have the same number of hours that week as you do. The busiest and laziest people you know have 168 hours a week too.

The only difference between them and you is priorities – you use your time in proportion to the importance you give each activity. So if getting in shape, being healthy and weight loss are sufficiently important to you you WILL make the time for sufficient exercise to accomplish your goal of getting back in shape and staying in shape.

Don’t try to tell me you don’t have enough time – we all have the same amount of time, and you already know people in your situation who have time to hit the gym, go for a run or take exercise classes, don’t you? What you really mean is your current activities already fill your schedule, right?

And that’s the biggest reason exercise resolutions get broken year after year – trying to fit 3 – 5 workouts a week into an already over-crowded schedule. It’s like trying to pour another cup of water into a full glass – it won’t go in, but instead will make a mess, right? And that’s what happens when people try to add in exercise time to a full schedule – it makes a mess of their week.

So how do you solve this one? Simple. Decide what to take out of your schedule to make time to exercise. Look for the obvious time-hogs first: watching television, spending too much time on the Internet, playing computer games, hitting the bars and clubs, etc. Everyone I know spends time at at least one of those four, and I assume the same can be said about you, right? So now you have to decide where you’ll trim the time for 3 or more exercise sessions per week.

Remember, the decisions need to be made based on your priorities – is your health more important to you than those reality shows, time on Facebook and Google+, beating the next level of WOW or knocking back a few drinks at the bar quite so often? For best results, don’t eliminate anything you truly love to do, or you’ll harbor resentment towards your workouts and your own subconscious will sabotage your workouts.

Instead, cut out what you really don’t care about and if you need to make more time still then trim back the activities you enjoy just enough to free up the time you need. Taking just 20 minutes a day from each of 3 leisure pastimes gives you that hour a day, as does skipping a single TV show a day. You already have the time… Now just free up enough of it for your exercising – and decide in advance where the time’s coming from so there’s no conflict each week.

3) Not Setting A Realistic Pace

Let’s look at a common pair of weight loss and fitness goals: losing 20 pounds of body fat next year and adding 20 pounds of muscle next year. Either one can make a major change in your health and body image while boosting your self-confidence and energy levels. The biggest problem is far too many people suddenly jump into the gym and start lifting weights life a fiend to build muscle fast, or drastically cut their calorie intake thinking they need to drop all 20 pounds in the first month or two. If you did either of these last year, how did you measure up at the start of this year? If you’re like most people, you were even further from your goals this year than last.

The issue here isn’t your goals – both are reasonably achievable. The issue is a sudden change in your diet and/or exercise routine. Why the rush? In most cases it took years to get to the shape you’re currently in, so don’t try to change it overnight! To lose 20 pounds next year, start with a single small change to a healthier diet each week. To add 20 pounds of muscle, start light with the 7 compound exercises and add 1 more rep to each set each week and add 1 new exercise a month.

Even if you didn’t start to see any weight loss or muscle gain in the first 7 months, you’d still only need to drop 1 pound of fat or gain 1 pound of muscle per week from August on to still meet your goals for the year. Put another way, gaining or losing just 1/2 a pound a week throughout the year would be 26 pounds for the year – you’d have surpassed your goal by 30%. Getting and keeping a healthy lifestyle is a life-long pursuit, so remember that health, fitness and weight maintenance are marathons, not sprints.

4) Not Setting Reasonable Goals

Sure, every woman at some point wants to be a size 0 and every guy wants to become a Herculean champion. But for most people that’s just not going to happen no matter what they do. We’re all born with pre-set genetics that, to one extent or another, predetermine what our ultimate limits are. But the good news is everyone can still do an awful lot to improve themselves before hitting those top limits – in fact, very few people, including pro athletes, never reach the point where they find out what their limits are.

So set reasonable goals, based on where you’re at now. If you’re planning to lose weight, find out what your body fat levels are and plan to lose 10% or 25% of that over the year. Notice I didn’t say a percentage of your weight, but a percentage of your body fat. This is important because your body has a lot of weight it needs – muscles, organs, skeletal bones, blood, brain and the like.

So for example if you have 30% body fat and you weigh 250 pounds, your fat weighs 75 pounds and your goal would be to lose 7.5 to 19 pounds over the year. If you weigh 120 pounds with 30% body fat, your fat weighs 36 pounds and your goal would be to burn off 3.6 to 9 pounds.

If you’re lifting weights to build muscle or build strength, the idea is even simpler. Don’t say ‘I want to gain X pounds of lean muscle’ or ‘I want to squat/dead-lift/bench X pounds’. Instead, aim for the best gains you can safely and reasonably achieve. The best you can do with no drugs, proper form, strict lifting without using momentum, etc.

To build the muscle, try to add 1 rep to each set each week while increasing the weight you’re using once a month. To build strength, add a bit more weight to each of your work sets any time you can while still maintaining proper form. Either way, don’t get hung up on the weight being used or drawn into comparisons with others – focus just on your personal progress as the year progresses.

5) Not Enough Self-Confidence

When one sets realistic goals to build muscles or lose weight and truly believes they can achieve and over-reach those goals it’s easier for them to stay on track. For others, though, it’s common for them to seek refuge in the ‘knowledge’ that they couldn’t reach their goals no matter what they did. How often have you heard someone say “I’ve tried everything and nothing works!”? The truth is NO ONE has tried EVERYTHING.

Overcoming this one is tougher since your self-talk programs your subconscious, which in turn controls your urges and confidence. If you’re one of these people, find an accountability coach such as a weight loss coach or a personal trainer. Knowing they’ll give you a hard time if you miss a session, that they’ll be expecting you to show up and that you’ll be paying for their time whether you show up or not will greatly increase the chances you’ll stay on track.

Another option is to find someone with similar goals to lose weight or build muscle and keep each other on track. You’ll still need some self-discipline to show up when they don’t – don’t use their actions as permission to slack off yourself! And be prepared to replace your partner, or add in another person, if you find they’re not as committed as you are – no one but YOU should be setting your pace or be in charge of your results.

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