Monday, September 10, 2007

10 Deadliest Mistakes Exercisers Make

NEW! Just Released: Fitness Expert From Miami Exposes The Truth About Most Workout Programs...

"How To Avoid The 10 Deadliest Mistakes Most Exercisers Make Without Even Realizing It! These Discreet Little Mistakes Could Be Costing You Time, Money & Results!"Local Fitness Expert Reveals All!

Discover the 10 reasons why most exercisers waste time and get slow if any results from their workout program! Within minutes you could uncover and remove stumbling blocks that may double even triple your results from fitness!

Dear Exerciser,

Have you been disappointed with the results you're getting from your workout program?

Are you frustrated with scale?

Are you having a hard time losing fat and looking the way you want?

Have you been trying to reduce your waist to no avail?

Are you taking supplements with hardly any results?

If you answered yes to any of these questions, this may be the most important thing believe, but millions of exercisers all over the world literally waste hours and hours exercising and get very little results. Some due to lack of instruction, some do to lack of effort, many silly mistakes every day! Don't get robbed of the fitness and appearance you deserve and want to achieve!

Take a few minutes now and review these killer mistakes! Afterwards, please take a second and complete the form below. I'd love to discuss these with you according to your specific situation and help you in any way you can.
With that said, pay close attention to mistake #10! Enjoy the report!

Rafael Moret,CSCS,CPT
Mistake 1: Comparing Yourself To Others

Develop and maintain confidence by not comparing yourself with your friends, associates, or comparing yourself with any type of fitness advertisements that you see on TV. You also need to avoid some of the bogus information you read in the health and fitness magazines.
Exercise is the same as anything else in life, if you compare your self to anyone or anything else, it will always be a losing battle. Only compare yourself to your best self. The good thing about exercise is no matter what your goal is you can improve.
You can get better than you are now. Whatever the case, the message to you is this: Do not compare your self to anyone. You were put here to be you. Remember this fact and not let comparisons interfere with your success or your results!
"But what about comparing myself to the scale?" I do not recommend the scale to compare results.
It’s okay for people to use the scale to measure weight, but people who use the scale to measure results deplete confidence.
Your bodyweight will fluctuate with water. Sometimes rapidly. I have seen clients of mine who looked fantastic, but because they compare their results with the scale, their enthusiasm gets dampened whenever the scale doesn’t live up to expectation.
Judge your physique for the way it looks not the amount it weighs.

Mistake #2: Not using your common sense when thinking of losing weight.

This has to do with the difference between muscle and fat. It keeps you correctly focused. I make this point first because 9 out of 10 people who start exercising, start because of a desire to reduce size.
They forget to use common sense and take in consideration how the body works. They just want to see that weight come off. First of all, if your goal is to lose weight you want to lose fat, not muscle or weight necessarily. (Which makes common sense.)
Think of a pound of fat, which has a caloric consistency of 3500 calories. If you took one pound of fat and put it in front of you it would equal a grapefruit in size.
If you take a pound of muscle, which has a caloric consistency of 600 calories and put it in front of you, it would equal an orange in size.
Looking at both, you’ll find that they are both the same weight but one pound of fat is bigger and takes up a lot more room.
If you lose 10 grapefruits off of your body, and gain ten oranges, and they both individually weigh one pound, you would be the same weight but a lot smaller afterward.
Because of this size difference, you may see your clothes get bigger on you, your inches go down, and even people telling you that it looks like you lost weight, but if you get on the scale you may stay the same weight and just be a lot smaller.
This happens when you do a regular exercise program because you always initially build muscle, usually 2-4 pounds for a woman, and 5-10 pounds for a man.
After one month of this you may be heavier on the scale or the same weight because you will build muscle faster than you lose fat. But after your muscle building slows down, (after about 1-2mo’s,) you can count on seeing fat consistently peeling off your body.
You can lose 1-2 pounds of fat a week! Imagine losing a pound of fat every week! That’s 52 pounds in one year (imagine 52 grapefruits off your body). So remember, think of fat loss not weight loss.

Mistake #3: Not recognizing and identifying exactly what you want from your exercise program first.

Recognizing and identifying what you want will make all the difference in the world!
This story is about of a client of someone I know, and it really explains it all. He introduced himself as a member of a certain gym who wasn’t really using his membership. He went on to explain that he was in his third year of trying to be a consistent exerciser and trying to lose weight but it never worked.
He was 5’6, 265 lbs. and only 31yrs old (and lets just say the weight wasn’t all muscle.) He was asked what he was doing now and he said he had tried fad diets, workout tapes, home programs, treadmills, miracle diets, and everything else but he hadn’t done any of them for more than 4 weeks.
He didn’t know why he lost motivation so soon whenever he started. We went over his diet and his exercise program (which really weren’t that bad).
He talked about some other things and after a few minutes he was asked a question that immediately revealed why he was unsuccessful at his attempts at fitness. He was asked “John- what’s your goal?” He said, “I want to lose about 100 lbs!” I said “100 lbs!!? Now the problem was evident. He was then asked, “John, did you ever hear the old adage about looking at the top of the big mountain before climbing up, how it can get kind of intimidating!?"
It was then suggested that he change that goal from “about 100lbs” to one pound per week. If he did that, it wouldn’t be so overwhelming and he could focus on 1 pound rather than “about 100 pounds” He agreed and said, “What do I have to lose by trying” and went on his way.
Before he left he was told, “John do not think of anything other than losing 1 pound a week, that’s it!”
John came back 3 months later but this time with a totally different attitude. He looked very happy and looked like he lost some serious weight. The trainer asked him, “John how much weight did you lose, you look great!” He said, “ 5 pounds” I said, “5 pounds?” He said, “Yea, I lost 5 lbs. off the scale, but I lost 12lbs. of body fat which means I gained 7 lbs of muscle”.
He lost 12lbs of fat and gained 7lbs of muscle. He did a terrific job!
You may be asking yourself right now how he did that? How did he achieve more results in three months than he did in three years?
The answer: he completely identified what he wanted in small believable parts.
In order to be a successful exerciser, and for that matter, to be successful in life, you must recognize exactly what you want and break it into small parts.

Mistake #4: Committing Exercise Suicide

90% of the failures in exercise could be avoided if people will just absorb this.
This helps you to remember that by doing weight training in exercise you prevent committing exercise suicide.
Before I explain it, let me ask you a question: If everyday you willingly lost muscle off your body, don’t you agree after a while you wouldn’t be around much longer, it would kind of be like killing yourself, right?
Another question: If you deliberately let this happen, even though you could do something about it, don’t you agree that would be considered suicide?
Thousands of exercisers everyday are doing this; they are committing exercise suicide…on the installment plan!
They even confirm it with remarks like “I’m going to lose weight first then I’ll tone” Or, “I don’t want to weight train now I’m waiting until after I lose the weight”
I’m going to show you how this happens. Some people have the habit of dieting without weight training or they have “The I want to lose weight first then tone disease”.
The reason this fallacy started is because if you think about it, it makes a little sense doesn’t it? You have to lose your fat first in order to then build up muscle. It may sound sensible, but don’t be deceived, it’s not! This is where the exercise suicide comes in. (If Dr. Kavorkian only knew).
Our bodies are programmed to prevent starvation. Imagine your body as 3 separate sources for food: muscle, fat and carbohydrates. Fat contains 9 calories per one gram and muscle and carbs contain 4 calories per one gram.
Fat is more valuable to your body because it has more calorie burning power in case of starvation, nine calories as opposed to four. One thing weight training does is it build and maintain muscle. When your muscle grows it sends a message to your body that it is not starving, it’s growing.
It tells your body that its okay to go ahead and use fat for energy because you have the starvation thing covered by adding muscle through weight training.
When you weight train you build muscle, which signals your body that it’s growing and healthy not starving and dieing.
Also, by weight training, you speed up your metabolism, which not only helps burn fat, but also lets your body know its not starving. Starving bodies don’t get faster and bigger! Your body knew this all along, now you do!
By building up muscle through weight training you allow your body to burn fat and lose fat faster. So the proper saying should be, “I’m gonna tone first then lose instead of lose first then tone”.

Mistake #5: I'll get too big if I use weights

Some people say, “I don’t want to weight train because I don’t want to get to big”. This couldn't be further from the truth.
You won’t get “too good” if you take tennis lessons. Could you imagine the tennis instructors reaction if you asked him not to make you “too good” from the lessons he’s giving you, because you just want to play for recreation, not to become a pro. I don’t think so. Put “getting too big ”in the recycle bin and forget about it, it wont happen.
If your a female, you can only gain 4-8 pounds of muscle your first year. It’s really difficult to gain much more unless you have incredible genetics and even then the gain wont be much more.
A man can gain 10-15 lbs of muscle the first year. After that it’s about half that much per year. Remember also, that when you exercise you will not only gain muscle but lose fat.
Your ability to lose fat is five times faster than your ability to gain muscle. The place it will be noticed the most is when people compliment you on how great you look because of the added muscle and less fat. So forget about it- you won’t get too big!

Mistake #6: Not eating fat

This helps you remember to always have a steady income of fat in your diet in order to lose fat.
Body fat to your body is like having money in the bank. If you have some money in the bank, and you have a “steady income” coming in regularly, you don’t mind spending some of that money in the bank.
BUT, when you have money in the bank, but no steady income, what do you do with that money in the bank? You hold onto it and use it sparingly. This is precisely how body fat thinks. If body fat sees that you don’t have any fat intake, it gets nervous and thinks your starving so it will not release body fat as energy.
The message is to always consume 15% of your diet from fat, and don’t be afraid to eat something you really love at least once weekly.

Mistake #7: Only doing cardio workouts

Some people try to get in shape solely by walking, running or just doing some type of aerobics. If this is the only form of exercise you are going to do, you will not lose much fat or build muscle, you’ll just “be healthy” and that’s about it. ( Nothing wrong with that if that's what your goal is.)
Healthy means you’ll have a stronger heart lungs and circulatory system which is just fine for some people. The popularity of these forms of exercise can really confuse some people.
First of all, walking, running and aerobics are a good form of exercise to start with if you’re new to exercise.
They will create some energy, burn some calories, increase your stamina and do some heart maintenance. The bad thing is they don’t do anything to build or maintain muscle.
The resistance that is used in these exercises isn’t enough to make your body want to build more muscle or hang onto existing muscle. And, when there’s nothing to hold on to the muscle, away goes muscle and down goes the metabolism.
Start weight training. Do it first like during your workout, then do cardio exercises and they will be used to not only make you healthy but also to help you burn fat and tone you up too.
Mistake #8: Believing the myth of Spot Reducing
The only way you can spot reduce fat off your body is with a surgical procedure! You cannot burn fat by weight training or resistance training. You have a better chance of washing your car and then miraculously finding that your house is clean also.
Body fat burns systematically, from everywhere at once when you lower your calories or increase your activity.
Some people are still doing hundreds of sit ups, waist bends, and leg lifts thinking these areas will tighten up because of the constant burning.
I frown when people tell me, “I’m really trying to trim up this waist, I’m doing a hundred million sit ups a day” or the famous girl from a popular TV show when she responded to a comment when some talk show host asked her what her secret was to a great stomach, ”Oh, I do a hundred sit-ups a day!”
Please remember, weights build and maintain muscle, and diet and cardio burns fat. So each time you do a weight training exercise and you feel a burn in a certain muscle group, what your feeling is the muscle burning not the fat burning.
If you want to lose the soft stuff around your waist or thighs and you do waist or thigh exercises your not burning fat your building muscle.
This goes for all areas of the body. Some of the popular areas people try this type of magic are doing butt exercise to make the butt smaller-wrong!
Doing arm exercises to lose the fat in the back of the arm-never! Doing inner thigh movements to get rid of the soft spots on the inside of the leg-impossible!
You have a much better chance of building those areas up bigger than you do of making them smaller. If you desire to lose fat remember it burns systematically off your body. Just lower your calories, do some weight training and then immediately do some cardio exercise at a pace where you can carry on a conversation without getting out of breath. Then you’ll see those areas get toned sculpted and smaller in a short time.

Mistake #9 Rest between workouts

Let your body recuperate by resting in between the days you do weight training workouts. Weight training is one thing in life where more is not better than less.
The biggest mistake people make when weight training is that they do too much and rest too little.
For you to just maintain or increase your amount of muscle mass, so that you can properly lose fat without losing muscle, you only need to briefly train your entire body no less than once every ten days and no more than once a week. Unless your goal is otherwise be sure to follow this rule.
You might want to weight train 3 days a week but each body part only once a week. When your strength starts to decrease in certain exercises, this is your body’s way of telling you that you are trying to build it faster than it can maintain or rebuild itself.
Remember that exercise is a stress on the body and the muscles. Your body reacts to this stress in the identical way it reacts to lets say stress from the sun to your skin. When you go out in the sun your bodies exposure to the suns ultraviolet light leads to the formation of a tan.
However, if you stay in the sun too long, even one minute more exposure than is required to receive a tan, what happens? You get a burn.
This is what happens when you start to feel over trained, you feel tired, irritable, and you may have a decrease in strength.
Your body is telling you that you have been in the sun (exercising) too long and you better cut back or else you’ll get severely burned. After all, when the sun does burn you, you don’t want more sunlight to hit your burn, you need time away from the sun to recuperate, and then you go back in the sun for a tan.
Same thing with exercise, if you feel a strength decrease or any feeling of being over trained, cut back or rest for a couple of days so your muscles can heal. Take time to recuperate when you feel tired or at least take a couple days off every 6-8weeks. You won’t get set back or lose muscle, you get stronger and probably gain muscle. But most important you’ll feel better!

Mistake #10: Lack of Instruction

As a fitness expert, this (to me) is the biggest mistake anyone can make! If you think about, people spend all kinds of time and money on things in life that really don't help their health and appearance. Things such as junk food, alcohol , cigarettes even drugs, all which tear down health rather than build it up.
Unfortunately, people spend more money and time participating on these things rather than their health and fitness. Some people even spend money on supplements, which is good, however without the proper program supplements can't do too much!
One of the worst things you can do is try to formulate your own exercise, fitness, or supplement program without the help of a fitness expert. Even a few sessions can get you going in the right direction. What harm would it do do get some correct instruction ever so often? Have someone show you exactly what to do to get in shape and reach your goals fast!

That's exactly what Boot Camp can do for you!

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Then We'll show you and explain to you what you should do to make it perfect. I've been a fitness trainer for some time now and have literally dealt with any and every situation. If you've haven't learned anything in this report, learn this: don't procrastinate and put this off!

Procrastination is the biggest killer of fitness goals and success. As you may know, procrastination is "putting off today, we we think we'll eventually get to tomorrow" (or sometime in the future).
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