There is nothing more frustrating than seeing well-intentioned and motivated people wasting their time at the gym. With a little bit of good information, they could get the results they are working so hard for.
1. 1. USELESS: Slow paced cardio on either the treadmill, cross trainer, stepper or bike.
SOLUTION: Interval training is one of the quickest and most effective ways of losing fat. Interval training is training at a high intensity for a short amount of time and then a low intensity until you've recovered, the process is then repeated several times. For example run 30 seconds as fast as you can and then one minute very slow. Do this 5 times to start. Be sure to include a warm up and a cool down. Sessions shouldn't take more than 20minutes
2. 2. Useless: Sit Ups. These seem to always be a favourite as many dream of having gorgeous toned abs.
Solution: If you want to really work your core and have better chance at toning your abs then try big movements such as squats, lunges and press-ups. Also remember that as long as there is fat over your abs, they won't be revealed. Proper nutrition is crucial if you really want nice abs.
3. 3. Useless: Machines such as the leg extension, etc.
4. Solution: Free weights. Using free weights for compound movement exercises such as a squat and press, step-ups or deadlifts will burn far more calories and they're a bit more interesting than sitting on a machine. Most machines are single movement exercises meaning they only work the muscles around one joint; therefore they burn very few calories. Gyms like them as people can use them with very little instruction.
It's amazing that with just a few simple truths and knowledge so many people could be one step closer to their goals; rather than wondering each week why they work so hard to get no where.
If you've never used free weights or tried interval training, it could be a bit intimidating at first. It is also crucial that if you do use weights that you use the correct technique. Don't let this put you off or intimidate you.
Personal Trainers are no longer just for the rich; many people are seeking the help of a trainer. Even just a few sessions to ensure you are doing things correctly will make world of difference when it comes to reaching your goals. If you're not quite ready for personal trainer then the internet is a great place to start. The industries top trainers all post exercises on youtube. How do you know if you've chosen a good site? Read the comments, if they're not a good trainer, you can be sure that others out there will let them know it.
Go for it. Change what you're doing. Use these three simple solutions and start reaching your goals.
To sign up to the rocofit newsletter go to http://www.rocofit.com/newsletter
