The Right Mindset for Exercise

By Simon Dainton 

Girls, let's start with a Reality Check.
Body fat can be a stubborn creature to shift. Losing it takes time, energy, persistence and patience.
Making a positive change to your body takes time and effort. There are far too many products and services out there on the market offering false dreams that simply can't be turned into reality. Anyone who says they can offer you dramatic fat loss overnight, without you having to put any real effort in, is simply lying!
Let me be brutally honest with
you. I don't care about your weight!

Listen up! Discard your bathroom scales and forget about your weight while you are trying to lose body fat. For some of you that will seem like an impossible task, as I try to prise them out of your hands, but you will NOT drop considerable weight overnight...

Too many people focus on their weight as the true indicator of exercise success. The truth is, to burn fat and keep it off, you will need to build lean muscle*. New muscle will raise your fat-burning efforts and ensure that what you do lose in fat stays off for the foreseeable future. Muscle weighs more than fat, so in burning fat and building new muscle, your scales will give you the false impression that you really aren't losing much weight at all.

IN FACT, you are likely to be losing considerable body fat over the course of an effective exercise and nutrition plan, while making a steady gain in muscle at the same time, evening out the balance. So although the scales may say that your weight loss has been less than dramatic, a different story will be unfolding in front of your eyes - the body you will begin to see in front of the mirror. This Program will not only leave you feeling stronger, but also looking and being fitter and leaner.

You can rest assured that you WILL see a marked improvement in your health and wellbeing PROVIDED that you stick to a tried and proven plan - more rest, less stress, and more sleep, combined with sensible and regular eating.

DRAMATIC WEIGHT LOSS WILL NOT BRING ABOUT SUSTAINABLE RESULTS!
STEADY LOSS OF BODY FAT WILL.

Simon Dainton is a Certified Personal Trainer and founder of Fitstreet Ladies Boot Camps in the UK. His Programs of Lifestyle change guarantee clients results, combining effective exercise, nutrition and lifestyle adjustments. For your FREE 1 Week Trial, go to http://www.fitstreetbootcamp.co.uk/

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The Mindset, Strategy, and Best Workouts to Build Muscle Fast

By Lee H Dinkins 

Most everyone these days in the weight lifting gyms plan a strategy of high volume body part splits. The beginning of the week starts the high volume weekly parade starting with the chest, back, legs and then arm days. For some people they exercise all the same body parts, but on different days. Studies are now proving that low volume exercises are the best workouts to build muscle.

 The high volume way of training has passed down through the years without revisiting whether this form of training is a good rational approach to building muscle. Also in the 60's the appearance of anabolic steroids really got the folks in the gym fired up and gung-ho to increase the volume of their workouts. The prevalent thinking is that you must increase your volume, and if you don't, you will not see any beneficial muscle growth.

People that take this type of approach will swear that you need the higher volume in order to get higher levels of growth hormone secretion. They don't realize that this hormone growth secretion can happen anytime you do any type of physical activity, even from the heat when you take a shower. And we all know we don't gain muscle growth in the shower. The bottom line is the growth hormones produced during the typical workout are not enough to make the slightest difference whatsoever.

If you are not blessed with great genetics in the muscle growth gene area then you are making a mistake by training with high volume lifting exercises. This type of training will drain your amino acid pool and glycogen stores, and this will dramatically increases the time it takes your body to recover. For example, if you do 8 - 12 sets of chest exercises, to really get your body the proper recovery time you should rest for a week.

This cuts down on the actual muscle stimulus from your 8- 12 sets for chest to once a week; remember any additional workouts that week are fueled from a depleted amino acid and glycogen pool. Now just think if you cut down the volume, you would benefit more from training the same body part more than once a week because of the extra recover time.

The best workouts to build muscle are those that utilize exercises with lower reps and with heavier weights.

You should aim to decrease the total sets per workout keeping them low, and the total sets per exercise should be even lower. I can understand how difficult it is to change from the high volume way of thinking, but you have to get away from thinking that you have to hit every muscle from every angle to induce muscle growth. This is simply not the case; I challenge you to observe your workout gym closely with an open mind.

 I would be willing to bet there is someone you never see doing hours of weight lifting and cardio who is in tremendous shape. I myself have seen people over the years that I never saw on the treadmill, or bike, or elliptical machine for extended times and they are very muscular with athletic bodies.

This a radical change from the traditional exercise philosophy and there will be proponents of higher volume workouts that will defend their stance. But remember it has always been difficult to change the prevalent ways of thinking. That's fine, let them continue to do what they choose; personally I have way more important things to do than spend all of my waking hours in the gym. If I can get the best workouts to build muscle in a fraction of the time I will choose that option every time.

Lee H Dinkins is a health and fitness advocate with a passion for the continuous learning and sharing of healthy lifestyle advice and information, You can check out his latest website at Muscle Gaining Help, where he provides unbiased fitness information including Gaining Muscle Fast, and other fitness tips and help

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What Difference Does Mindset Make to Your Weight Loss Success

By Victoria C S Wills 

One of the things that people tend not to consider with weight loss is mindset; the fabulous benefits that positive thinking can have on your success.
Simply put, if you think negative thoughts you will find that they lead to negative behaviours and in turn reduce motivation. On the other hand, positive thoughts will increase
your motivation and energy levels and also help you reach your goal more easily.

Focusing on what you can do and the positive is the best way to succeed in reaching your goals. Simply, positive thoughts empower you. Negative thoughts don't do you any favours at all.

Difficult Success
Taking a downtrodden or negative attitude makes success all the more difficult. If you berate yourself for eating the wrong food, or spend your time constantly focusing on the foods you can't eat and the exercise you 'have' to do you will damage your efforts. Negative energy is still energy and takes from your reserves, makes you feel powerless and reduces motivation.

When we feel down many of us focus on the negative and skip our workout or eat that bag of crisps. However, if we are aware of our feelings and recognize them, we can take a positive action to transform them into something good.

Approaches to Positive Thinking
Many of us respond with helplessness when we feel down and claim we can't help how we feel. However, to think positively, we also have to believe in what we want in the first place. Saying we feel fine about the way we look or feel, but not truly believing it creates internal conflict.

One way around this is a daily journal. Here you can write down how you truly feel and acknowledge any negative feelings or emotions. When we write things down we often find that we have more power over them and the mere act of writing your thoughts and feelings down acts as a catharsis.

It's important to be aware of how you are making these positive changes as it is these little victories that will help you reach your goal. Focus on your moments of triumph and give attention to the positives. For example if you said no to seconds, when you usually would have some, or walked an extra mile, then give yourself some credit focus on these achievements.

The Goals
Realistic goals are there to prevent you feeling negative about not achieving unrealistic results. If you set yourself an impractical target and fail, then you will beat yourself up over it needlessly. Reasonable goals are achieved with realistic measures and perpetuate the positive mind-set that aids success. In turn, they create more positivity and more success - so best foot forward and turn that frown upside down;)

About the Author:
Victoria C S Wills is a world famous expert in Weight Loss and she works with you to ensure your success. If you would like your FREE personal weight loss report from Victoria please come to http://www.nubeginnings.co.uk and tell Victoria a little about yourself.

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