The most successful people on the planet are successful for a reason, because they have learned something that others may have not (and it’s not just the secret). There are many attributes to a true successful person in business whether a small soul trading business or a multibillion dollar corporation this simple principle and its importance is completely understood.

As personal trainers we understand it as well we understand that if we write a personal program for a client they may get good results however if they personally train with us we can keep them accountable to ensure maximum results. If a person wishes to get stronger or lose weight we set a plan and monitor the results on a regular basis to 1) know where we are, 2) know where we want to be and how to get there and 3) ensure we do by setting targets along the way and recording the results to ensure we are hitting the targets, so if by the odd chance we don’t hit our targets we can see where we are going wrong. ‘THIS GUARANTEES RESULTS’

So do you do this with your business?

This process is known as testing and measuring and we do this with our PT business to maximize growth, we know we want change (growth) but how do we really know we are achieving our true potential without measuring, and how do we know what does or doesn’t work without testing?

The simplest way to do this with your PT business is to complete regular stats including the following:

Number of leads for the week
Number of inductions (initial consultations)
Follow ups
PT Sessions
(Booked, cancelled, showed for the above 3)
New clients/lost clients
New sessions/lost sessions
PT packages sold e.g. 5, 10, 20’s
Conversion rate of leads into inductions %
Conversion rate of inductions into client’s %
Actual Income (income for sessions you have completed for the week)
Received income (income you have actually received for the week)

By doing this like you do with your clients you can monitor your business more closely to test and measure and ensure growth within your business.

If you have any questions regarding the above information or would even like to see an example spreadsheet please simply message me or email me at livefreehealth@hotmail.com

Yours in Personal Training

Jason Grossman

PS. Contact me today to receive your 2 absolutely free one on one consultations to kickstart your PT business into another gear.

http://www.facebook.com/topic.php?uid=153668853824&topic=11523#/group.php?gid=153668853824

Jason Grossman is a highly qualified and recognized professional in the Health & Fitness industry having operated a successful Personal Training business for almost a decade and delivered over 25,000 one on one and group consultations. Jason is a professional Motivational Public Speaker giving presentations on everything from Personal Development, Health & Fitness, NLP, Business, Marketing, Management and Sales. Jason is a Master Practitioner of Neuro-Semantics and International Trainer of Neuro-Linguistic Programming, learning from two of the most internationally recognized NLP Masters in the world today. Currently he is the Perth Campus Director and National Events Coordinator for The Australian Institute of Personal Trainers educating a new breed of Personal Trainers in Certificate 3 & 4 in Fitness and organizing Personal Training events across the country. Jason is also the creator and owner of the fantastic unique new 7 step program “Your PT Coach” personally coaching Personal Trainers Australia wide to earn a six figure income and exponentially build their business.Article Source:http://www.articlesbase.com/fitness-articles/the-vital-ingredient-to-a-successful-personal-training-business-1730942.html

Hi as you begin to read this as a fellow Personal Trainer on Facebook I am guessing you already have a group or a Fan Page to promote your business?? If not you may be missing out on dozens even 100s of leads and potential clients.

If you are like me when I first got on Facebook I was like...ummm...where do I start?

How do I use it to promote my business and communicate with my clients more effectively?

It appears the 2 most popular ways are by having a group or a fan page.

So which one is better and which one should you have?

The answer is both, I will explain why:

Firstly lets look at some of the pros and cons

Group:

Pros
Displays detailed information about your business and services on the primary page
Easily accessible and when updates are made to the group it shows
The ability to rapidly grow the group in numbers and people or more likely to join who haven't seen the group before because there is plenty of info already on the front page

Cons
Can be quite intrusive through sending messages to members when how often do the members read the entire message anyway.
Not very interactive
People seem to leave the group due to receiving promo messages rather than useful info
Cannot communicate via peoples walls
Can only invite a person once to the group

Fan Page:

Pros
Very interactive
non-intrusive
more opportunity to create conversation
Less likely to have members leave due to less intusive-ness
Gives reports and stats of visitors in the form of graphs and charts for male/female ages etc... and a rating
when you post a status update all members see it on their wall

Cons
Less info on the primary page causing many people to not join when invited
not as visible to non-members

These are just the tip of the iceberg...

There are dozens of books perhaps even 100s on how to use Facebook and the majority of specialists recommend the following:

Start with a basic group with info about you and your services use a few testimonials, photos an article (keep it simple) and use it to rapidly grow a database without sending too many messages once you hit a target eg 1000 then start a Fan Page to begin daily communication with your members including a lot more info with video testimonials, video profile of yourself, articles, make comments about your clients on the wall and group photos of all your clients tagging them.

I have used this strategy myself and had clients and other companies use it very effectively, give it a go and you may be surprised at the great results you get.

Kind Regards

Jason Grossman.

http://www.facebook.com/topic.php?uid=153668853824&topic=11523#/group.php?gid=153668853824

Jason Grossman is a highly qualified and recognized professional in the Health & Fitness industry having operated a successful Personal Training business for almost a decade and delivered over 25,000 one on one and group consultations. Jason is a professional Motivational Public Speaker giving presentations on everything from Personal Development, Health & Fitness, NLP, Business, Marketing, Management and Sales. Jason is a Master Practitioner of Neuro-Semantics and International Trainer of Neuro-Linguistic Programming, learning from two of the most internationally recognized NLP Masters in the world today. Currently he is the Perth Campus Director and National Events Coordinator for The Australian Institute of Personal Trainers educating a new breed of Personal Trainers in Certificate 3 & 4 in Fitness and organizing Personal Training events across the country. Jason is also the creator and owner of the fantastic unique new 7 step program “Your PT Coach” personally coaching Personal Trainers Australia wide to earn a six figure income and exponentially build their business.Article Source:http://www.articlesbase.com/fitness-articles/should-i-have-a-facebook-group-or-fan-page-for-my-personal-training-business-1730947.html

Creatine is a compound that is involved in the production of energy in the body, in the form of adenosine triphosphate (atp). Made in the liver, approximately 95% of the bodys creatine ends up being stored in skeletal muscles and the remaining 5% is found in the brain, heart and testes. Once it is used, creatine is converted to a waste product called creatinine and excreted in urine.

So now you know what it is but what the heck does it do? Basically creatine provides extra energy for your muscles. When an athlete does an intense activity such as weight lifting, Their muscles burn energy or atp, creatine provides the muscles with extra storage of atp allowing your muscles to work harder or longer. With an increased storage of atp your body will be able to put up more reps or lift heavier weight.

Creatine also causes volumization of muscles or simply increases the size of the muscles, it does this by hydrating the muscle cells, This creates a bigger and fuller appearance to the muscle and may help stimulate protein synthesis as well as inhibit protein breakdown.

Another side effect is reduced lactic acid build up, Along with increasing strength and the volumization of the muscles it also reduces the soreness you will have after your workouts by decreasing lactic acid build up. Lactic acid is a byproduct of glycolysis and is responsible for the "burning" sensation you feel within your muscles as they tire. The failure to perform an additional rep in a set is caused either by a lack of ATP or a build-up of lactic acid. By improving the rate of ATP regeneration, glycolysis is postponed and lactic acid build-up is reduced decreasing soreness.

As well as being a supplement creatine is also found naturally in your body and in some foods, Mostly in meat and fish. Your body produces creatine primarily in the liver, this then enters the blood stream, and is delivered throughout the body for use by muscles and other parts of the body. However, the research has determined that the body does not make enough for optimum muscle growth and strength performance, the body only makes about 1 to 3 grams of creatine per day. When supplementing with creatine it is recommended to take five gram doses, four times a day for five days (This is called the loading phase) then using two to three grams per day to maintain the enhanced levels for the rest of your time using creatine.

For more information on Creatine or similar information please visit What is This Creatine Stuff?.

Article Source:http://www.articlesbase.com/fitness-articles/what-is-this-creatine-stuff-1725316.html

Free Trial Click here

Can you believe someone who is neither a trainer nor a nutrition expert can come up with a fat loss program what has achived great success? To your wildest imagination, the very truth about Rob Poulos, who has fought against his overweight since his childhood. Now he has succeeded in it and so did his wife. His new program is called Fat Buring Furnace, which is one of the most popular fat losing programs at present, and his book is a bestseller and has many good reviews.

Fat Burning Furnace is totally different from any other ones for it is based on raising your RMR(Resting Metabolic Rate), which is a total new concept for most of us. The program aims at finding a way of increasing the number of calories that your body is breaking down without any outside interference or action. Namely, when you are at rest, your fat is burning off effortlessly. The program also involves some exercise—but not as much as you may expect. 20 minutes workout eachday and 2-3 days a week sounds simply too easy for us, but it does work.Nutrition is also a key ingredient of this program. When you are on a diet, you may find it difficult to lose a few pounds of weight without balanced diet. Because if you do not take in enough nutients, you will eat more junk food and gain more weight. Therefore, meals with adequate nutrients are indespensible for any weight-fighters.

Now, you don’t have to take pills nor go to the gym. Now you can simply eat your most delicious foods and workout regularly and your fat is buring away. Follow And you will see dramatic results ranging for a few pounds off to a healty and harmonious life. And you will prove that it’s not a scam at all. Free Trial Click here

Fat Burning Furnace Ebook

Article Source:http://www.articlesbase.com/fitness-articles/fbf-ebook-1725929.html

The goal of many people is to get tight abdominal muscles.  Unfortunately, there are not a lot of people who will actually achieve that goal.  T

here are a lot of reasons that people fail to achieve this goal; one of them is not knowing the best exercise to produce a flat stomach. One thing that you need to understand is that, no matter what exercise regime you follow, in order to achieve results you have to first find the exercise that works and then perform it correctly and consistently.  Failure to do any of these will increase the likelihood of failure in achieving your goal, whether it be a flat stomach or general weight loss.

If you are hunting for the one exercise which is going to help you achieve your dreams of a flat stomach and tight abs then you are on the right track; if you are serious about getting into shape, then the determination to do so, a bit of fitness knowledge, and the willingness to stick with your plan are the foundation of ultimate success! You can get rid of that flabby belly just as you have dreamed!

In order to get rid of that flab around the stomach efficiently and with little effort, you need to perform the proper flat-stomach exercises and stick with an overall fitness plan! So, which exercise is going to help you get a flat stomach? In truth, the only way to get rid of the fat around the abdomen involves several factors, including overall diet and exercise regimen, not a single exercise.

However, the best way to get fit and lose the extra pounds is a combination of a healthy diet and cardiovascular exercise.  If you are new to exercise, then you don't want to overdo it at first; the best way to speed up your metabolism is by taking a nice, brisk walk.  

If you have been exercising a bit, and are at a higher level of fitness, then you can try jogging or running instead of walking in order to burn off those extra calories, which will in turn burn off the extra kilos. Soon you will have not only a flatter stomach, but a body which is leaner and fitter overall.  

If you want to achieve results even faster, you should add resistance exercises, such as crunches or squats, to your exercise regimen to watch the stomach fat melt away.  Even with the exercise, however, you need to eat a healthy diet full of low fat and protein rich foods in a sensible manner in order to lose the excess body fat.

If you really want to know the best methods for losing belly fat then you have to take a look at our truth about abs review page to find out how to get rid of a flabby belly for good.
http://sixpackworkouts.com

Article Source:http://www.articlesbase.com/fitness-articles/exercise-for-a-flat-stomach-which-exercises-work-1720717.html

Have you been trying everything that you can for the past few weeks now because you feel that you are totally desperate to lose weight in order to look healthy inside and out? However, do you still feel upset because you think that you didn't lose weight at all? Say goodbye to all of your worries and say hello to a better new you. Everything that you think would be impossible will be made so much easy with the help of Flirty Girl Fitness.

Click Here For Flirty Girl Fitness Limited Free Trial!

Flirty Girl Fitness is a health and fitness program that will really change your life. This amazing package includes boot beat DVD, chair dance DVD,  bonus workout sexy stretch and full color flirty fit and fabulous booklet. You will really lose weight in a more girly and fun way!

Unlike other weight loss programs that are boring, Flirty Girl Fitness will really blow you away and will definitely sweep you off your feet. With all the great and fun things you will learn from the DVD and the booklet, you will surely be forever thankful on this weight loss program because it will really change everything about you in just a week or two.

A lot of women who were once problematic and worried about their weight have found happiness and peace of minds with the help of Flirty Girl Fitness. It's all because they were really able to lose weight and they really did enjoy the guaranteed benefits that they really deserve.

You will as well achieve that kind of body you have been dreaming to have for the longest time now. Make others get jealous of you and inspire them to become healthy too. Grab your own Flirty Girl Fitness today and let the fun begin. Losing weight has never been this easy and fun! You go girl!

Click Here For Flirty Girl Fitness Limited Free Trial!

This author writes about Flirty Girl Fitness at Easy Steps To Lose Weight

Article Source:http://www.articlesbase.com/fitness-articles/flirty-girl-fitness-review-fitness-for-women-made-fun-1720600.html

Have you noticed that despite the hours spent in the gym, you still haven't managed to burn belly fat? Have you tried every diet, every weight loss program that you can find and still can't manage to get rid of the love handles?

If you answered 'yes' to the questions, don't be discouraged. The truth is that a lot of people are going through the same thing. While most people never manage to get the tight abs they want, the fact remains that there are people who succeed! If you want to be among the small percentage of those who have succeeded in toning their muscles and keeping them toned, then you should read this article.  This is especially true if you want people to notice and be envious of your tight stomach with little to no fat that you have worked hard to achieve and now can show the world.

If you want to burn belly fat, then you should just remember TUT.  Any idea what TUT might mean?  If you want to get rid of belly fat, then you should know that TUT stands for time under tension, and that is something you need to increase. In other words, the way to get rid of the fat and keep it off is to tighten and flex your abdominal muscles; you can do this sitting at your desk or in the checkout line. Sounds simple enough, doesn't it?

Why should you spend all of your money on diet pills which promise results they rarely deliver, or spending all of your free time at the gym? You are guaranteed to burn belly fat if you follow these very simple diet and exercise tips.  

You need to have a knowledge of good nutrition and follow a diet based upon that knowledge to be able to burn belly fat. This means keeping fresh fruits and vegetables, lean meats and fish on hand and turning down the offers of doughnuts, french fries, and other foods that have tons of empty calories. You need to get rid of the packaged and processed foods as well. Alcohol, coffee, tea, and other sugary drinks will also have to hit the road. Water is what you need to be drinking.

To shift all of that excess stomach fat you are going to need to feel the burn of weight training and cardiovascular workouts. Lots of aerobic or cardio exercise is a must to burn belly fat.

One exercise you can try is keeping the abs tight and your back straight while holding your hands between your legs prior to swinging your arms up straight in front of you and then over your head. Keeping your abs tight throughout the exercise is the key! This exercise will work with and without weights!

If you want to find out the facts about how to lose belly fat naturally and for good, then visit the following website:
http://sixpackworkouts.com

Article Source:http://www.articlesbase.com/fitness-articles/burn-belly-fat-the-easy-way-1720867.html

I don’t know if you’ve been following my articles on the P90X workout – maybe you have, maybe not. To recap quickly in case you missed them: my girl told me in no uncertain terms a few months back that it was high time I got off my padded butt and did something about the spare tire round my midriff and the love handles on my hips. Of course, I told her it wasn’t my fault I was getting flabby an’ wobbly in all the wrong places. Secondly, I told her it was really none of her business either.

Well, if you’re a guy, and you’ve got a girl, then you’ll know straight off that I was skating on dangerously thin ice with both those statements. It was my fault, she yelled - too much junk food, beer, an’ lying around watching TV! Secondly, (and this one hurt) it was her business cause she was my girl! But lately she’d been thinking that maybe it shouldn’t be her business anymore and she could make that happen at any time by just walking right out the door and never looking back! The choice was mine, she said.

Ouch! That hurt.

And then, the final thrust of the sword to my heart: “Look at your best friend! He’s been doing this P90X workout thingy and just look at how sexy he’s become. Why can’t you be like him?”

That was the worst cut of all. Let me tell you a little secret right here and now: It’s not only us guys who like the look of a sexy gal. No, sir. These days girls’ heads are just as easily turned by the look of a sexy guy. And in their book what’s more sexy that a guy with ripped muscles and a well defined six pack? I mean, if you were a girl, and you had the choice between 2 guys to go out with, who would you choose: Mr Out-of-breath Beer-Belly-Flab with burger sauce on his chin, or Mr Sexy Six-Pack with the big smile who’s bouncing around and can’t sit still for more than 5 minutes because he’s just got too much energy? It’s a no-brainer, right?

So I took the challenge and signed up for the P90X workout. Why? Because my best buddy was prancing around like Mr Universe after just 60 days of following their workout and nutrition plan. Okay, I’ll grant you my buddy wasn’t quite as badly in shape as I was when he started out but, underneath all my doughy flab, I knew I actually had a better physique than my buddy. It was just kinda buried under all that blurry fat.

That’s when I made a secret pact with myself: I was going to sign up for the P90X plan, and I was going to work my butt off. And after 90 days I was gonna have a body that would knock the socks off my prancing big shot buddy. And, oh yeah, the best part? I was going to win back the respect of my girl.

Sure, it was a tall order. And yeah, it was hard work. But you know what? - the P90X workout does work! And I’ve got the body to prove it. Did I end up having a better physique than my buddy after following the workout and nutrition plan for 3 consecutive months? You bet your cotton socks I did! And did I get my girl’s respect back? Too dang right! These days she looks at me in a whole new light – like she’s seeing me for the first time, know what I mean?

Oh yeah, I almost forgot – the superhero thing. I was so chuffed with my new body that on Day 90 of my workout, I celebrated by going out to one of those rent-a-costume places and rented me a body-hugging Spiderman suit. That night when my girl came round, I was reclining on the bed all casual like, lounging in my tight fitting red and blue superhero spandex outfit – which left absolutely nothing to the imagination, if you catch my drift. She took one look at me and let out a little gasp of shock. Suddenly her eyes narrowed, her cheeks flushed, and her lips parted. “I prefer you in your birthday suit,” she said, voice all quivery and husky and breathless.

“Shall I turn off the lights?” I said, knowing exactly where this was going. She shook her head and bit her lip. “Ooh no, I want the lights on. Definitely on!”

You know what, I’ve just been thinking…. I don’t want to make any crazy claims or give unrealistic guarantees. For example, I can’t guarantee that you’ll end up wearing a superhero spandex suit and that your girl – or your wife – will end up practically ripping the clothes from your body and ravishing you (for want of a better word). That was just my own personal experience. What I can promise you is this: if you sign up with those guys at P90X and you stick with their program for 90 whole days, you’re in for the ride of your life, dude. I mean it. Heads will turn. Women will swoon. The whole shebang. If you don’t believe me, try it for yourself by going here: http://getrippedbody.info

If you sign up with those guys at P90X and you stick with their program for 90 whole days, you're in for the ride of your life, dude. I mean it. Heads will turn.If you don't believe me, try it for yourself by going here: http://getrippedbody.info.

Article Source:http://www.articlesbase.com/sports-and-fitness-articles/p90x-workout-turned-me-from-a-couch-potato-to-a-superhero-1720888.html

You may be a good candidate for a liposuction procedure if you have excess subcutaneous fat, which is resistant to exercise and diet. Liposuction may also be something you desire if you would like to change the contours of your body. The most common areas on the body that liposuction is performed on are the armpits and upper arms, male breast/chest, the anterior part of the neck, thighs, waist, hips, ankles, calves, and trunk. Most patients who receive liposuction are near normal weight and desire a permanent change in their contour.

With improved techniques, lipoplasty now allows for larger amounts of fat removal. Liposculpture is capable of being very useful to heavier people as well. Liposuction is intended to produce an improvement that is permanent in the contour and the proportion of the treated areas. A more flattering physique or figure, in or out of clothing, is another goal of liposculpture.

The procedure is performed as an outpatient procedure. Usually, general anesthesia will be used to provide comfort and safety. Small tubes will be inserted through very short incisions that are placed in inconspicuous areas near the fat deposits. Excess fat will then be removed. If there is a large amount of fat to be removed, your plastic surgeon will likely ask you to donate one or two units of your blood and to take supplemental iron before the procedure. Your own blood will then be used as a transfusion at the end of the procedure.

The use of UAL by plastic surgeons allows for a safer removal of larger amounts of fat than that of a standard liposuction procedure. The increase in safety is due to the smaller amount of blood removed with UAL. This means that UAL surgery can be very useful to someone who is moderately overweight even though it is not a weight loss procedure. Ultrasound assisted liposuction was created to improve the proportions and contour of the treated areas, resulting in a more flattering figure or physique.

UAL is also performed on an outpatient basis. Again, general anesthesia will be administered and little tubes will be placed through tiny incisions. Much like standard lipoplasty, your cosmetic surgeon may ask for you to donate blood when larger amounts of fat are being removed. The frequency of this requirement is decreased by using UAL.

The patient will go home with a compression garment that covers the treated areas. Compression of the treated areas is recommended for about a month since it will help reduce swelling after the procedure. Once the soreness and pain decrease, it's frequently more comfortable to wear lycra or spandex exercise pants. Initial discomfort will be easily controlled through the use of oral medication. Swelling and bruising will typically subside in two to four weeks with final results taking shape over two to three months.

Dave Stringham, the President of LookingYourBest.com writes about plastic surgery in Beverly Hills , California and cosmetic surgery procedures including beverly hills liposuction , tummy tuck, facelift, breast augmentation, and rhinoplasty.

Article Source:http://www.articlesbase.com/fitness-articles/commonly-involved-areas-of-liposuction-include-thighs-trunk-abdomen-waist-and-upper-arms-1711784.html

You can lose 20 pounds in 30 days.

I've done it. And seen it multiple times.

In this article I will reveal the single secret.

It is easy. Very easy.

And it works so wickedly effective that I would put it in a "head to head" contest with any one of the most popular diets.

Atkins, South Beach... Doesn't matter.

The striking thing is... it will cost you not a single dime. Just your sworn, undivided, "each and every day" commitment. If you can do that then you can lose 20 pounds in 30 days. If you can't, then you are NUTS... period!

The secret is found in one boring five letter word... BASIC.

It is a word that tends to strike fear into the hearts of most "magic pill" seekers. But do not be fooled, "BASIC" packs one hell of a flab shredding knock-out punch.

Here's what it means...

Basic as in only what's PROVEN to work. Nothing else.

And when it comes to losing weight, not cutting carbs, eliminating fats or starving yourself has ever once been proven to cause lasting results.

Key word "lasting".

It means that it is flat-out stupid to lose weight if it is all going to come back.

What has been proven to cause fast, lasting results is your diet. What you eat. And food consumed in its most natural state. No additives. No preservatives. Always works best.

Basic as in simple.

That means you don't need to focus on consuming different foods every day.

Just place your attention smack-dab on a handful of foods you enjoy. Oh ya, just one rule... They can't be doughnuts, pies, cakes or cookies.

A perfect choice would be a spinach chicken salad.

If your goal is to lose 20 pounds in 30 days, then who cares about turning your diet into a barrage of foods found from all corners of the globe. Keep it simple. I've found the best results come from consuming the same simple foods two to three times per day. Every day.

Perhaps it is not the most exciting thing... but it works like gangbusters.

Basic as in repetition.

The single greatest secret of all.

Without consistency you can't lose weight fast. It's like building a house. You stack one brick on the next until the house is build.

Most people will start eating right, exercising and then will quit after only one week. Bad move.

When you lose weight the results tend to compound.

That means they get sweeter and sweeter with time.

If you keep stopping and starting again your body never has the chance to get in the "groove".

You will never lose 20 pounds in 30 days.

*** Need To Lose Weight Fast? ***

Here's a simple 5 step fat loss guide that will show you how.

==> Visit http://www.naturalexplosiveweightloss.com

Article Source:http://www.articlesbase.com/fitness-articles/how-to-lose-20-pounds-in-30-days-1713412.html

Do you want to spend less time in the gym and still get bigger and stronger ? If your answer is similar to a yes i would, then you need to try out a full body workout program.

There are basically five rules to a full body workout program, The first rule is to only train two to three days a week, That sounds pretty good right ? So instead of working out everyday you might workout Monday rest Tuesday train Wednesday take off Thursday then exercise again Friday taking Saturday and Sunday off, This will allow your body to recover from your grueling workouts.

The second rule is to perform one exercise per muscle group, This will allow for a shorter workout because you will be keeping the amount of sets and reps lower than if you were doing multiple workouts for each muscle group.

Rule número tres to the full body workout is to lift heavy, Instead of doing a lighter load and doing many reps and sets, your going to be lifting heavy and doing fewer reps and sets. You want to keep the workouts as heavy as you can cause you no longer have to conserve energy for later workouts.

The fourth rule is to keep your workouts short,  you want to keep your session to about an hour or less. Long workouts will boost the levels of the catabolic hormone cortisol, cortisol is a break down hormone which you do not want an abundance of, it basically eats or breaks down your muscles. If you are spending an excess amount of time at the gym will say about an hour or more your could be wasting your time and actually getting smaller (due to cortisol build up) instead of getting bigger and stronger.

Now after that scare we move on to the fifth rule to a full body workout, which is to change the order of your workouts around or maybe even add or remove some exercises. This will help you from getting bored of the same old session and doing the same thing over and over, change it up a bit to keep it exciting. Changing things up will also help your body from getting used to a workout, if you do the same thing week in week out your body might get used to it and you will notice your strength and weight gains start to plateau.

For more information on Full Body Workouts or similar information please visit Full Body Workout.

Article Source:http://www.articlesbase.com/fitness-articles/full-body-workout-five-rules-1709632.html

Thinking about adding physical activity to your life, but not sure how to get started? Sometimes taking the first step is the hardest part. If you have not been active in some time, start at a comfortable level and add a little more activity as you go along. Some people find that getting active with a friend makes it easier to get started.

Is something holding you back?

Think about reasons why you have not been physically active. Then try to come up with some ways to get past what is keeping you from getting active.

- If you have not been active in a very long time, choose something you like to do. Many people find walking helps them get started. Before you know it, you will be doing more each day.

- If you feel you do not have the time, start with 10-minute chunks of time a couple of days a week. Walk during a break. Dance in the living room to your favorite music. It all adds up.

If you think it costs too much, there are more than enough FREE ways to get fit. You do not have to join a health club or buy fancy equipment to be active. Play tag with your kids. Walk briskly with your dog or jump rope for 10 minutes or more.

What can physical activity do for you?

There is so much benefit you will gain from regular physical activity:

-Be healthier

-Increase chances of living longer

-Feel better about yourself

-Have less chance of becoming depressed

-Sleep better at night -Helps you look good

-Be in shape

-Get around better

-Have stronger muscles and bones

-Help you maintain or get to a healthy weight

-Be with friends or meet new people

-Enjoy yourself and have fun

Did you know? When you are NOT physically active, you are more likely to:

-Get heart disease

-Get type 2 diabetes

-Have high blood pressure

-Have high blood cholesterol

-Have a stroke

Start by doing what you can, and then look for ways to do more. If you have not been active for a while, start out slowly. After several weeks or months, build up your activities—do them longer and more often.

Walking is one way to add physical activity to your life. When you first start, walk 10 minutes a day on a few days during the first couple of weeks. Add more time and days. Walk a little longer. Try 15 minutes instead of 10 minutes. Then walk on more days a week. Pick up the pace. Once this is easy to do, try walking faster. Keep up your brisk walking for a couple of months.You might want to add biking on the weekends for variety.

How much physical activity do you need each week?

Aerobic exercises: Adults should get at least 2 hours and 30 minutes each week of aerobic physical activity that requires moderate effort. You need to do this type of activity for at least 10 minutes at a time.

Strengthening exercises: Adults should also do strengthening activities at least 2 days a week. Strengthening activities include push-ups, sit-ups and lifting weights

Do it your way:

-Pick an activity you like and one that fits into your life.

-Find the time that works best for you.

-Be active with friends and family.

Having a support network can help you keep up with your program. There are many ways to build the right amount of activity into your life. Every little bit adds up and doing something is better than doing nothing.

Moderate-level activities (Choose one you will try):

Biking slowly

Canoeing

Dancing

General gardening (raking, trimming shrubs)

Tennis (doubles)

Walking briskly

Swimming

This should give you a good start on your journey toward your total health.

Remember - You just need to get started!

Looking for tips and resources on a totally healthy lifestyle? Visit Totally Healthy You for a complete lifestyle makeover. The author is a 20 healthcare veteran in the field of Cardiology and healthcare education

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