Unfortunately, in many cases it isn’t and it isn’t long before some of the same people have packed it right back on again.  So what’s the problem?  Maybe it’s the fact that many people rely on exercise alone as a way to lose weight, and that’s a sure path to failure.

You can’t use exercise alone to lose weight.  Period.  Why not?  Well, think about it.  Exercise increases the amount of calories your body burns.  That’s good, right?  Yes but your body then seeks to compensate for that calorie loss by making you hungrier than you would otherwise be.  In other words, exercise increases your appetite making it much more likely that you’ll stop by the fast food drive-through on your way home from the gym.  You tell yourself, “After all, I worked hard, right?  I deserve a “reward” for working out.”

See how it works?  The more you workout, the more your appetite increases to compensate for the calories you burned.  The more your appetite increases, the harder it is to make good food choices and maintain portion control.  Also, the easier it is to feel like you “deserve” some dessert or an extra helping of your favorite food.  And boom, before you know it, you’ve not only erased all the good you did at the gym (from a weight-loss standpoint), but you’ve probably added calories to boot.  This is exactly why many people exercise all day long and don’t lose an ounce – and also why quite a few actually gain weight when they exercise.

So here’s the bottom line:  you don’t exercise to lose weight. You exercise to get fit.  You exercise to tone your muscles.  You exercise to increase stamina, build flexibility, and maintain coordination.  You exercise to maintain muscle strength.  You exercise to keep your heart and lungs healthy.  You exercise to reduce stress.  You exercise for a hundred-and-one really good and valid reasons — but sustainable weight-loss isn’t one of them.

Losing weight is about 2 things and 2 things only:

1. Eat less calories (ie: portion control)
2. Making better food choices.

That’s it.  There is no more.  That’s the whole “secret” to successful and sustained weight-loss.  It really doesn’t matter what diet program you’re on or are thinking of trying out:  Atkins, South Beach, Primitive, etc.  These diet programs provide all sorts of recipes that are designed to help you eat less total calories (number 1 on my list) as well as help you make better food choices (number 2 on my list).  That’s all they do.  And now that you know the “secret,” you can do it too without having to buy all the books and CD’s and whatever.

If you really want to lose weight, eat less – way less. Pay strict attention to portion control.  Don’t use the huge dinner plates that most people (and restaurants) use and start eating your meals on the smaller salad plates.  Get yourself a kitchen scale and find out what a “normal serving” of food looks like.  Hint:  A “normal” serving of meat is about the size of a deck of cards and does NOT spill over the side of the plate like the chicken-fried steak special at the local steak house.

Which brings me to the second point, if you really want to lose weight, make better food choices. That means passing on the chicken-fried steak special covered in cream gravy and going with a grilled salmon instead.  Choose foods that not only contain less calories, but are also better for you.

So what have we learned here?  Well, first, if you’re exercising, don’t stop – just understand that it’s not really going to help you lose much weight.  Second, serious and sustainable weight-loss is all about eating less calories and making better food choices.

Once you start working on the right things, you’ll begin to see real progress!

Certified Fitness Nutrition Coach and
Personal Fitness Trainer (NESTA)

P.S. Be sure to get my latest Fitness Blueprint called “Little Things That Improve Your Health.” This ebook is packed with loads of helpful information on how to build a better body and you can get it FREE – for a limited time.  Just click on the title to be taken to the download page.  Enjoy!

Technorati Tags: exercise, weight-loss, diet, nutrition, calories, south beach,  Atkins, dieting, losing weight, fat

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So why go through all the effort?  Why put yourself through all the pain and agony?  Well, because exercise produces some “magic” effects.  Primarily:

Physical Strength and Conditioning

I shouldn’t even have to mention this one, right?  Of course, working your body develops your muscles, including your heart, so that they’re stronger and can work longer.  Your body becomes much more efficient at using oxygen and burning nutrients.

But the real benefit is more than just tighter abs – much more.  The more you exercise, the easier your everyday motions become and the more you can enjoy life.  Picking up your kids (or in my case, grandkids) becomes a joy instead of a literal pain in the lower back.  Being able to play chase without feeling like you’re having a heart attack is not only fun for your kids, it makes you feel like a kid as well.

Which brings me to the next “magic” benefit of exercise:

Mental Conditioning

Sure, the more I exercise, the better I feel physically.  But the better I feel physically, the better my mental outlook. gets as well  After a good workout, your brain is deluged with all the endorphins and extra blood flow generated by the physical activity.  It makes you think that anything’s possible – and you know what?  Anything IS possible!

Exercising on a regular basis also builds mental discipline and focus – two things that are basic “keys to success” in your work and career.  Working out in the morning (my favorite time) is the best way to start your day with a clear mind and sharp mental focus.  You’ll arrive at work ready to jump in and tackle the day’s workload while everybody else is still trying to shake out the cobwebs with large doses of Starbucks.  That kind of mental conditioning is sure to be noticed by the “higher ups.”

So Just Do It

Even the most basic exercise routine will quickly produce results, both physical as well as mental, that can only be described as life-changing.  Your entire outlook on life will change for the positive and your jeans will fit better too!  You can’t find a better deal.  So what does it cost?  Just 20-30 minutes of resistance and cardio training every other day or so.  That’s it.

There are all sorts of workout programs out there designed for the beginner to the advanced athlete.  The ALL work – but only if YOU work them.  So find one that you like and get started.  Don’t think about it, just do it.  The results you get will be simply magic!

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1. Top 10 Exercise Mistakes: Number 1
2. Top 10 Exercise Mistakes: Number 6
3. Top 10 Exercise Mistakes: Number 5

• Features 128 pages
• Includes 200 black and white photos with captions to help the reader develop proper technique
• Use an exercise ball to improve your core muscles, posture, and fitness level
• Learn exercises from a fitness expert and journalist
• Exercises are available for any level

FOLLOW THE STEP-BY-STEP PHOTOS IN THIS BOOK TO QUICKLY AND EASILY LEARN OVER 45 CORE-STRENGTHENING MOVEMENTS PERFORMED ON THE EXERCISE BALL Specially designed for readers at all exercise levels to achieve the core of their dreams, the workouts in this book move beyond tired sit-ups and crunches by offering, fun, challenging and–most importantly–effective exercises by using the ball. Adding variety and increasing results, the ball boosts core training by enhancing: Muscle toning Body sculpting Fat burning Posture & alignment Mental concentration Each of the movements, from gentle seated hip rolls to intense straight-leg bicycles, are explained with clear cap

Rating: (out of 22 reviews)

List Price: $ 14.95

Price: $ 8.84

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3. Top 10 Exercise Mistakes: Number 6

Mistake Number 6:  Not Enough Variety

Face it:  most exercise is boring, repetitive stuff.  Lift, hold, release, and then repeat over and over and over again.  Mind numbing.  Little wonder most people find it so hard to stick to a fitness routine.

If you’ve been doing the exact same exercise routine for so long that you don’t even have to think about it anymore, then you’re guilty of making this exercise mistake.

But getting bored with your exercise routine is only part of the problem.  If your routine never changes, your body quickly gets used to performing the same routine over and over again.  End result?  You stop improving.  Before long, you start noticing that even though you’re “exercising” as much as usual, you’re not losing any weight or getting any more fit.  You’ve hit a plateau.  Your body has “memorized” the routine and has optimized itself so that it expends the least amount of energy completing it.

Another problem is that constantly doing a routine that never changes can lead to injury as the exact same muscles get worked in exactly the same way every single time you exercise.

Change Up Your Routine

The obvious answer to these issues is to change up your routine.  Some ways to accomplish this include:

• Vary the exercises. If you’ve never done Yoga or boxing or any of the Martial Arts, try incorporating some of those moves into your routine.  Try adding body-weight exercises or kettle-bells instead of using weight-machines all the time.  Add in some “old school” exercises like push-ups and pull-ups.  Exercise on a balance board or Bosu ball.  In general, finding several different ways to work the same muscle groups will significantly improve the effectiveness of your workout in addition to making it much more fun and interesting.
• Vary the sequence. Instead of starting at the same machine in the gym every single time, try doing your exercises in a different sequence.  If you always start your routine doing bicep-curls, try starting with back exercises first.  Do your routine in reverse and then change it up again the next time.  Keep your body guessing as to what exercise is coming up next so that it never gets the chance to “optimize” the routine and reduce the amount of work your muscles do.  You’ll find yourself burning a lot more calories.
• Vary the intensity. Change the speed and intensity of your routine at frequent intervals.  Without sacrificing form or safety, speed up – or slow down – your routine periodically.  Alternate between heavier and lighter weights than you normally lift.  Again, keep your body guessing as to what’s coming up next.

They say that variety is the spice of life.  It’s also the key to effective workouts.  Variety keeps you from getting bored with your routine in addition to significantly increasing the efficiency of your workouts.  The only way to keep improving is to keep changing your routine in some way.

Give it a try.  You’ll see results right away!

Certified Fitness Nutrition Coach and
Personal Fitness Trainer (NESTA)

P.S.  Be sure to get my latest Fitness Blueprint called “Little Things That Improve Your Health.”  This ebook is packed with loads of helpful information on how to build a better body and you can get it FREE – for a limited time.  Just click on the title to be taken to the download page.  Enjoy!

Technorati Tags: exercise, routine, workout, weight loss, fitness, variety, weight lifting, gym

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I started this program last week and man, what a workout!  I thought I was in half-way decent shape but this program is a “killer!”  It’s Marine Bootcamp combined with Jr. High Gym Class.  This is the first training workout that I actually had to train for!  It’s that intense.

The 12 DVD’s cover workouts for:

• Chest & Back – geez, this one’s all push-ups and pull-ups with some weight training thrown in.
• Plyometrics – man, were my legs store after doing this one.  Not quite the same as martial art plyo’s but intense nonetheless.
• Shoulders & Arms – lots of training for your bi’s and tri’s.
• Yoga X – think yoga is for sissies?  Think again.  This routine will have you dripping with sweat and burning some serious calories.
• Legs and Back – as if the plyometric workout didn’t leave your legs sore enough.
• Kenpo X – a modified martial arts routine that incorporates moves from the Kenpo fighting style.  Sounds easy but this is a serious cardio workout.
• X Stretch – think this workout provides a breather?  Guess again.   You’ll be amazed at how much effort (and calories) you’ll expend holding some of these stretches.
• Core Synergistics – sounds like an ab routine but it’s much more.  This workout targets your entire core muscles.
• Chest, Shoulders & Back – great, more push-ups (kidding).  Get that V-shape by working the muscle groups of the upper body with this workout.
• Back & Biceps – straightforward weight routine with lots of curls.
• Cardio X – heart pounding, lung burning, non-stop cardio routine that will keep you reaching for the “Pause” button on your remote!
• Ab Ripper X – short 16 minute routine but man, it works nothing but the abs.  Although you can do this workout separately, it’s also included at the end of some of the other workouts.

Also included in the program is:

• P90X Fitness Guide – the “manual” explaining how the program works, how to perform your fit test, and a complete listing of all the exercises performed in the DVD’s.
• P90X Nutrition Plan – a pretty straightforward “eat less, eat healthier” guidebook with meal plans and recipes.
• P90X Calendar – something you can tack to the wall to track your progress.  I actually bought a package of “smiley face” stickers that I place in each box representing each day that I complete a workout.
• P90X “How to Bring It” DVD – basically introduces the program.

What’s my honest opinion?  Well, first of all keep in mind that I am not affiliated in any with with P90X.  Also, the link I provide at the end of this post is a “straight” link to the manufacturer, not an affiliate link.  You can also get this program at Amazon.com, like I did.

I actually enjoy this program.  It’s combines a lot of “old fashioned, hard-core” body-weight exercises (like push-ups, sit-ups, etc) with traditional weight training along with some “new-agey” stuff like Yoga, Kenpo, and Stretching.  But make no mistake, you’ll leave a pool of sweat on the floor after every workout.  My heart monitor frequently records around 700 calories burned in each session.

What’s neat about the videos is that you feel like you’re in a fitness class.  The other people in the video demonstrate variations you can do on each exercise while Tony Horton keeps the pace moving at a pretty good clip.  At the bottom of the screen is a “timing bar” that tells you exactly how long you’ve been exercising as well as how much further you have to go.  There’s a separate “exercise timer” that counts down the seconds for timed exercises or poses.  In short, you always know how far you’ve come as well as what’s coming up.

Is it effective?  Man oh man, is it effective.  This is raw strength building.  You might think that something like Yoga is only for people in leotards but you have no idea how much strength it takes to hold some of those poses for the required length of time.  And every pose, I mean EVERY pose, begins from the push-up or “plank” position.  Your muscles will feel drained after every workout.

This program is for both men and women.  You’ll see at least one woman in each video giving the guys a run for their money.  Tony also explains how to modify the exercises depending on whether your goal is bulk or lean muscle.

As far as drawbacks go, the only one I saw was in the Fitness Guide.  Yes, it contains a complete list, and description, of each exercise on each DVD.  However, there are no pictures anywhere.  So the description for a sit-up is something like, “lay on your back, reach forward using your abdominal muscles to touch your toes.”  Come on!  Don’t these guys know a picture is worth 1,000… well, you know the rest.  This is the only place I would have LOVED a picture, a diagram, a stick-figure drawing, anything, to demonstrate how to perform the exercise.  The end result is that you really have to WATCH each workout first to see how the exercises are performed and then REWIND the DVD and actually perform it.

The good part is that you’ve only got to do this a couple of times until you learn how to properly perform the exercise.  For the traditional exercises, it’s no big deal.  I mean, everyone knows how to do a push-up, right?  However, for Warrior Half Moon Yoga Pose, you’ll first want to see where you’re feet need to be, what direction you’re supposed to be facing, and so on.

All in all, I think this is a great program.  There’s enough variety in the program so that you don’t get bored.  Tony does a great job of keeping you motivated while pointing out how to make the exercises more effective.  I’d highly recommend this program to anyone who’s looking for a DVD-based, strength building and conditioning training program.

The price for the P90X program is around $140 (prices will vary so shop around).  You can order it from a variety of places including the TV Infomercials, Amazon.com, or the P90X website at BeachBody.com.  Again, these are not affiliate links so feel free to visit these sites and take a look at the clips they have from the actual DVD’s.  It should help you decide whether or not this program is for you.

So, back to those push-ups!

Certified Fitness Nutrition Coach and
Personal Fitness Trainer (NESTA)

P.S.  Be sure to get my latest Fitness Blueprint called “Little Things That Improve Your Health.”  This ebook is packed with loads of helpful information on how to build a better body and you can get it FREE – for a limited time.  Just click on the title to be taken to the download page.  Enjoy!

Technorati Tags: p90x, workout, fitness, exercise, tony horton, beachbody, pushup, body weight, weight loss, balanced health

The P90X program is available from Amazon.com:

P90X Extreme Home Fitness Workout Program – 13 DVDs, Nutrition Guide, Exercise Planner

• Get lean, bulk up, or grow stronger, with an endless variety of mix-and-match routines to keep you motivated
• Muscle Confusion technique accelerates the results process by constantly introducing new moves and routines so your body never plateaus
• Collection of 12 highly diverse and intense DVD workouts
• Also includes comprehensive three-phase nutrition plan, specially designed supplement options
• Personal trainer Tony Horton will keep you engaged every step of the way

Tired of ineffective workouts that sound great but produce less-than-optimal results? Turn to the P90X Extreme Home Fitness system, a bundle of 12 sweat-inducing, muscle-pumping workouts designed to transform your body from regular to ripped in just 90 days. Hosted by personal trainer Tony Horton, the series of DVDs will help you get lean, bulk up, or grow stronger, with an endless variety of mix-and-match routines to keep you motivated. The secret behind the P90X system is an advanced training technique called “muscle confusion,” which accelerates the fitness process by constantly introducing new moves and routines so that your body never plateaus and you never get bored. The more you confuse the muscle, the harder your body has to work to

Rating: (out of 689 reviews)

List Price: $ 150.00

Price: $ 139.80

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Mistake Number 5:  Not Properly Adjusting Exercise Machines

Most exercise machines are designed to accommodate a variety of body types and provide a wide range of resistance or weight settings.  Unfortunately, most people never return the machines to their “neutral” setting when they finish with the machine.  Unless you properly adjust the machine before you begin your workout, you won’t get the most benefit from the machine and in some cases, you might actually injure yourself.

Properly adjusting an exercise machine includes paying attention to the following:

1.  Making sure the machine is clean and in good working order. Yes, I know that maintenance is “not your job” but you’re the one that’s going to get hurt if the machine is not working properly so you need to give each machine a critical “looking over” before you get on it.  In addition to making sure the machine isn’t covered in sweat from the guy that just finished using it, you need to also look for obvious mechanical stuff like jammed, frayed, twisted or broken cables, weight plates that look like they might fall, missing or broken parts, and so on.  If you notice something obviously wrong, get the attention of the gym staff so they can put an “Out of Order” sign on the machine.

2.  Making sure you know how the machine moves. If you’ve never used a particular machine before, get one of the gym staff to show you how to use it.  Make note of how the machine moves – especially note the pinch points, where the weights or bar hit, and so on.  You want to make sure that you keep your hands, fingers, and feet away from those areas when you’re on the machine.

3.  Adjusting the machine to your body type. Most machines can be adjusted to fit a wide variety of body types, from tall to short.  Make sure you adjust the seat and the arm or leg rests to your body size and type.  You should be comfortable moving the muscle group that the machine targets through its full range of motion.  If you don’t adjust this properly, your workout won’t be very effective or you’ll run the risk of injury.  A little time spent adjusting the machine can really make a difference in the quality of your workout.

4.  Alignment, alignment, alignment. Make absolutely sure your body is aligned properly on the machine.  If you adjusted it properly in the previous step, it should be.  There should be no sideways motion or pressure on any joints.  Keep in mind that even though the machine might be adjusted properly, your body type might still have problems maintaining proper alignment.  For example, when I was significantly overweight, I used to try to exercise on a stationary bike.  As soon as I got on the bike and bent over to grab the handle bars, the flab around my gut would drop down between my knees preventing me from keeping my legs aligned properly.   The only way for me to pedal the bike was to push my knees out to the side.  Instead of pedaling straight up and down, I was literally pedaling out to the side.  After a couple of minutes, my knees were killing me.  If you can’t physically keep your joints in alignment – for whatever reason – don’t use that particular machine.

5.  Exercise or Weight Level. The last thing to check is to make sure the machine is on the proper exercise level or that you have the right amount of weight on the machine.  You can injure yourself if you assume that there’s a lot of weight on the machine and there’s actually very little.  The same applies if you assume there’s very little weight and there turns out to be a lot.  In both cases, you’re not prepared and can easily sprain or strain something.  If you’re on a treadmill, you can easily get knocked off your feet if the machine unexpectedly starts off at a fast pace.  Make sure you check what exercise or weight level the machine is at and adjust it to where you need it to be.

By keeping these points in mind, you’ll be able to maximize your workouts in addition to reducing your risk of injury.

Certified Fitness Nutrition Coach and
Personal Fitness Trainer (NESTA)

P.S.  Be sure to get my latest Fitness Blueprint called “Little Things That Improve Your Health.”  This ebook is packed with loads of helpful information on how to build a better body and you can get it FREE – for a limited time.  Just click on the title to be taken to the download page.  Enjoy!

Technorati Tags: exercise, fitness, machines, health, balance, alignment, joints, muscle, workout, exercise mistakes

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Add to the mix the Nike commercials of people falling, tripping, hurting, and getting beat down with the song in the background asking, “How fast you gonna get up?”  It makes me want to jump up and shout, “As fast as I can.  As many times as it takes to be the best!”  And then of course, the Nike logo flashes on the screen telling me to “Just Do It.”

Boy, how much motivation can one guy take?  Especially a middle-aged one like me?  Still, it makes me want to head to the gym and work out like an Olympian!

Well, hold on there Bucky.  The problem with watching experts make some sport look easy is that we tend to convince ourselves that it IS easy – that is until we try it.  That’s when we find out how much skill it really takes – and how out of shape we really are.

So before you seriously hurt yourself, take a deep breath and honestly evaluate where you currently are on a fitness scale with 1 being a couch potato and 10 being an Olympian.  You’re not going to go from a 1 to a 10 in one workout.

OK, so you’ve been beat down right off the bat.  But as the Nike commercial asks, how many times are you going to get up?  Answer?  As many times as it takes to go from a 1 to a 2 …. and then from a 2 to a 3.

It’s OK to see yourself up there at the top of the ski slope with all the other guys and gals that have less than 5% body fat.  It’s OK to use that motivation to drive your fitness plan forward through one more day.  If you keep at it, you might actually get there some day.

But whether you get there or not is not really important.  The important thing is how you answer the question, “How many times are you going to get up?”

…and then as the Nike commercial says, “Just do it.”

Hiram
Certified Fitness Nutrition Coach and
Personal Fitness Trainer (NESTA)

Technorati Tags: Olympics, nike, commercial, sports, fitness, health, workout, exercise, motivation

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Well, I’ve got the answer and as it turns out, the cure to this problem is pretty simple.  If you pay attention to this one principle, your workouts will be much more effective and you’ll begin to notice significant changes in your physique within 3-4 weeks.

Anyone in the medical profession can tell you that the human body is extremely adaptable.  It will usually respond to any kind of physical demand or stress, like a warehouse worker lifting heavy crates for example, by building additional muscle as well as by learning how to use those muscles more efficiently.  Eventually, the warehouse worker can lift heavy crates all day long without tiring – and develops an impressive set of biceps to prove it.

However, when we try to get those same “warehouse worker arms” in the gym, the results are usually not the same, even with all the fancy machines.  Why not?  Well, the human body can adapt pretty quickly to any change in demand placed upon it but once it has adapted, it kind of takes it easy expending only enough energy to meet the new demand.  It’s like taking your car out on the highway.  When you’re just starting out and accelerating, your engine is working really hard.  But once you’ve reached highway speeds, the engine settles down to a more constant level.

So why can the warehouse worker build massive muscle just by doing his or her job (hope you appreciate the gender neutrality )and we can’t seem to do the same in the gym?  Mainly because of the way the warehouse worker’s job is structured, which in turn is related to how often and when their body is subjected to increased physical activity.  For example, they may be sweeping the warehouse first thing in the morning until the first truck comes in to be unloaded.  Then they’re working hard for a solid hour unloading the truck before going back to the office to complete the paperwork.  An hour later, another truck comes in, only this time, the crates are different sizes and weights.

The point is that a warehouse worker’s body does not know when it will be subjected to increased demands since the trucks come in at different times.    It also gets subjected to different loads since some trucks contain crates of breakfast cereal and others contain crates of auto brake pads.  Their body is being subjected to a variety of physical demands and therefore, has to build a “strength reserve” (in other words, more muscle) in order to be able to meet the wide range of demands.

On the other hand, when we go to the gym to do our “usual” workout, our body “knows” that we’re going to do 3 sets of 10 reps using 30 pound weights.  How predictable.  So of course the body only develops enough muscle to handle exactly 3 sets of 10 reps with 30 pounds.  Once it’s done that, there’s no reason to develop any more muscle.

Changing up your routine and subjecting your body to a variety of activities so that it continues to develop is the whole idea of the “FITT principle.”  Developed by the American College of Sports Medicine (ACSM), FITT stands for:

• Frequency – how often you exercise, which includes how often you rest between exercise sessions.
• Intensity – how hard you exercise.
• Time – how long you exercise.
• Type – the type of exercise you choose to do.

If you consider a typical workout routine, most of us have unconsciously kept most, if not all, of these variables constant.  We tend to go through our workout without thinking – and that means we do exactly 10 minutes on the treadmill followed by exactly 10 reps on the leg curl machine set at the exact same weight we did the last time, followed by exactly … (yawn!)

So even though we finish our workout really tired, we really didn’t build any muscle or drop any fat.  Sure, we worked some cardio so the heart and lungs might have improved, but little else.  The real key to success is to change your “routine” so that it’s anything but routine.

You do that by taking any of the FITT variables and changing them from one routine to the next.  For example:

• Frequency – instead of doing 2 hard workouts a week, do 4 easy or medium ones; or instead of going in the evening, go in the morning.
• Intensity – vary the weight or resistance from one workout to another.
• Time – slow or increase your tempo when you workout.
• Type – change the type of exercises from one workout to another.  If you always do shoulders followed by arms, switch the order.

In other words, keep your body guessing as to what kind of activity you’re going to ask it to do on every workout.  Not only will you feel like you got a more intense workout (because you did), but your body will begin to change in exactly the way you want it to change:  more tone and muscle mass in the arms and legs in addition to dropping fat around the waist and thighs.

Although you can change any of the FITT variables from workout to workout, I’d recommend changing them from week to week.  For example, focus one week on strength with heavy weights, low reps, slow concentration tempo, and using compound exercises.  The following week, focus on power with lighter weights, high reps, faster tempo, and using isolation exercises.  The next week, focus on endurance.  After 4-6 weeks of this, increase the amount of weight on each exercise by 5-10 pounds and then repeat the entire cycle.

Just as your body starts getting used to one type of routine, bam!  Hit it with a different one!  Before long, you’ll not only have the body you want, you’ll have the gym “regulars” coming by asking how in the world you did it!

Hiram
The Balanced Health Guy
Certified Personal Fitness Trainer and Fitness Nutrition Coach (NESTA)

Technorati Tags: FITT, FITTR, ACSM, NESTA, exercise, weight lifting, weights, gym, routine, workout, physical, cardio

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