Do Not Give Up Your Fitness Program – You Can Do It!

When you first get started on your new workout regime it can be every easy to feel like quitting. It’s a cold morning, it’s raining, the bed is warm, you are tired, or your body is already stiff and sore. The list goes on. After work routines can be even harder to stick with. Drinks, meetings, working late, and exhaustion, can all seem like perfectly adequate reasons to put off a workout. It does seem hard initially but it is important you do not give up. Try these easy tips to stay motivated.

* Set Goals.
Do you want to lose pounds, inches, or just get fit and healthy? Not only is it a great idea to set goals, but you should ensure that they are realistic. We all want the love handles and muffin top gone in a week, but it is not going to happen. Break the goals down into smaller increments if the overall picture is just too overwhelming. Allow yourself a weight loss plan of 1-2 pounds per week.

* Get a Workout Buddy. Having someone to workout with can be great for getting you into that gym. Just ensure that your partner is just as motivated as you. Do not select a slacker who is going to encourage you to shop, drink, or sleep in, instead of working out.

* Hire a Personal Trainer. This is the ultimate in being forced to keep going. Harsh cancellation fees, and having to justify your non attendance, are enough motivation for most to show up in the gym. If you are totally non-motivated then you may be even better off hiring a personal trainer that will literally come to your home and drag you out of bed or off the couch, if needs be. While you are using the personal trainer it could be a great idea to get them to show you some strength training exercises which will help with the calorie and fat burning.

* Use Photos etc.
Stick a photo on the fridge, your alarm clock, your desk at work, or as your screen saver, of what you want to achieve. It may be you in slimmer days or it might be a shot of an outfit you aspire to look good in. Whenever you feel the will power slipping take a good look and remind yourself of your goals.

* Use a Special Event to stay motivated. Is there a summer vacation or reunion coming up? Remember to leave yourself enough time to get somewhere near your goals. Every time you feel like skipping the workout think of those guys you haven’t seen in how many years, or the bikini you want to wear around the pool.

* Use a Journal. Keep track of your workouts. Before too long you will notice that you will be doing activities harder, longer and stronger. The journal can also be used to chart your measurements and any blood pressure or blood test results that you can compare favorably along your fitness journey.

* Stay Positive. It won’t happen overnight, but it will happen eventually. In the meantime remind yourself that you are getting fitter and healthier on a daily basis. You are not only toning up but reducing your risks of diabetes type 2, heart disease and stroke.


It can be hard to get off the couch, out of bed, or out of the office, when you first start a new fitness program. However, before you know it, you will be looking forward to your workouts and will not need motivation or reasons to go. You will be embracing your new lifestyle and wonder how you ever got by without it.

Strength Training Exercises – How Much Weight Do I Need To Lift?

When starting out with strength training it can be a little confusing and daunting. One of the simplest ways to determine how much weight you need to be using is to identify your goals. Are you performing strength training exercises to battle the bulge, to increase your muscle bulk, or to increase your strength? Each goal will require a different weight range and technique. Read on for further clarification.

* Starting out.

When just starting it is vital to get the movements right. A personal trainer, or a gym supplied trainer will be able to help you. It is important to remember that you cannot do weight training on consecutive days. You must have at least 1 day of rest in between. 1-3 sessions per week is the recommended frequency.

To determine your starting weight you should select a weight that allows you to only perform the selected number of repetitions in 1 set while maintaining the correct motion. The last exercise in the repetition should feel impossible, but still be achievable. Start off with a reasonably light weight and keep adding the pounds until you reach your starting weight, as we have just described.

* Increase strength. Your ideal weight will only allow you to perform 12-16 repetitions, resting for 20-30 seconds between 1-3 sets.

* Increase muscle mass. Your ideal weight will only allow you to perform 4-8 repetitions, resting for 1-2 minutes between a minimum of 3 sets. Beginners will need to work up to these sorts of weights and will also need to have a spotter looking out for them to prevent accidents and to ensure correct form.

* Tone up, lose fat
. Your ideal weight will allow you to perform 10-12 repetitions, resting for 30-60 seconds between 1 and 3 sets.

* Warming up is essential to prevent strains, tears, and other injuries. Your first set of exercises should be done with very light weights to warm the muscles up and get the blood flowing. Your second set of exercises should be done with heavier weights that are going to start to tire your muscles.

* Momentary muscle failure (MMF).
Unlike organ failure, this condition will not kill you. (Although it may well feel like it at the time.) MMF is what serious strength trainers set out to achieve, because it is at this point that the muscle group you are working will not be able to continue with the exercise. At this stage it is important to not cheat or alter your form. Just stop. Your muscle has just been stimulated into doing something it couldn’t, and it will reward you by adding extra fiber and strength.

MMF is a serious technique used by strength trainers to increase the lean muscle tissue. MMF is not to be confused with muscle fatigue, when your muscles are tired but still capable of performing. MMF is at that moment when you cannot physically do anymore and follows on from muscles that are tired.

* Upping the weight.
Roughly every week, you should be adding extra weight and repetitions. Once you can comfortably perform 16 repetitions perfectly, it is time to add on more weight. Once you are lifting considerable weights you can drop your repetitions back to 12. Strength training will only succeed if you keep your body challenged. Change your routine about every 6 weeks to keep your muscles challenged.


The weight that you should be using for your strength training exercises will be determined by both your goals and your initial levels of fitness and strength.