Gym Users - Don't waste your valuable time and money!

To people using gym's or planning on joining a gym - "read this post to ensure you don't waste your time, money and effort!"

Most of the equipment you will find at the gym, and most likely are inducted on, are a waste of time, and will get you minimal results.

Let's forget the X-trainer, stepper etc for now, I'm talking about the 'fixed range of motion' gym kit/machines that take up most of the gym floor space. Born in the 70's and primarily designed for Bodybuilders, these pieces of kit will do nothing to shape your body, and assist you in losing body fat.

Take the machine in the picture above for example, the shoulder press. Firstly you are sat down, so all the muscles from your hips down are switched off - already you are using less muscles and calories than you could be. Secondly, as you push the handles up, to work the "shoulder muscles", the arms will only move in 1 fixed, plane of motion.

Therefore, every time you use this machine, you will use the same group of muscles, in the same fixed movement.
Swap this to an everyday functional movement, such as lifting a box up or down from a top shelf - that box isn't going to move straight up and down is it?

The load will shift, it might wobble to the left or right, it might even start to topple backwards, but because you have trained your shoulder and tricep muscles to work straight up and down, you will not be in a strong position to correct the imbalance, and re-adjust to push that box up, or bring it down safely. Basically, you are not working additional muscles such as you core, and assistor muscles to the primary moving muscles.
It is just not a functional movement.

On the other hand, if you perform a kettlebell, dumbell, or sandbag overhead press, it will NOT move in a straight line, it WILL be more challenging, and therefore will use more muscles, will burn more calories, and fat, and will shape your body in a quicker time compared to static, fixed range machines.

I would go as far as to say 80% of the machines in gyms are a waste of time. Click here to see my video, and comments on the machines at my gym!

This evening while training one of my PT clients at the gym, I saw an induction being carried out, and every exercise the instructor gave them was on a static gym machine. The Chest Press, the shoulder press, leg press, leg extension..... the useless list went on!

Get people carrying and supporting their bodyweight when exercising, get them moving and using multiple muscles and calories, get them moving in a functional way that will help them in their daily lives, but will also get them results, in a reasonable time frame.

Use bodyweight exercises, cable machines, dumbells, barbells, sandbags, kettlebells etc, all external resistance which will move erratically and challenge the body further.
If you want further ideas for workouts, and places to talk about exercises, workouts and nutrition, come and join my Fat Loss and Fitness Solutions forum, it's free, as is the information, and my aim is to help you get your results!

No wonder, so many people give up early when joining a gym, they don't see results, they lose motivation, they lose interest, and most of this is because of such inductions and exercises.

Signup below for my 'controversial' list of Exercises that WORK and DON'T WORK at the gym!

Then feel free to comment about what you have seen and read, or your thoughts?!!

The Fat Loss Secret for Success!

The post below is taken from Craig Ballentyne's Turbulence Training Blog. If you read it, digest it, and keep it at the forefront of your thoughts, you can succeed at anything!

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"You want the secret to fat loss?

Well, you're not going to like it.

It has nothing to do with Green Tea, acai berry gummy berry juice, or the Master Cleanse.

Instead, the secret to fat loss is a state of mind. Once you're in it, you can't fail.

So here it is...

"Once you accept how HARD it is to lose fat, then it becomes easy."

Do you understand what I mean?
It's like saving money.
Once you understand and accept how much discipline is required to save money then it's easy, and becomes 2nd nature to do so. You understand the difficulty but just do it automatically.

It's the same with fat loss.
Once you understand that you must...

- Plan, shop, and prepare your meals in advance...
- Do three high-intensity workouts per week...
- Keep yourself active on off days and keep your butt off the couch for at least 30 minutes...
- Develop rituals that help you avoid night-time eating...
- Take time to set goals and to plan solutions for every obstacle that gets in your way each week...

Only then will fat loss become 2nd nature to you, so much so, that you couldn't get fat if you tried!
Seriously, once you "get it", you literally couldn't get fat if you tried, because your mind is on autopilot to stop you from binge eating or from skipping workouts.

So work on that...apply that secret mindset and you'll succeed.
You'll lose as much body fat as you want.

Heck, you can apply this to any aspect of your life and you'll experience success beyond your wildest dreams.

If only you accept the reality of the situation.

The secret doesn't come in a pill, potion, or powder"
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I would just add that anything that you want to achieve needs to be one of the most forefront of you thoughts. If you are thinking about the task, and have planned for it, then you are prepared for any obstacle that may occur. This doesn't just have to be fat loss again, but any task you have set for yourself. When you 'buy into the whole package', as talked about in this previous post of mine, you are fully focussed on the task at hand, and there should be nothing but a successful outcome. It's again the old favourite of "Fail to Plan, Plan to Fail"!

Set the goal / Accept the task / Plan for obstacles and solutions / Follow the goal / Success!

Madonna - good or bad body at 50?

In the paper at the weekend was an article with Tracy Anderson, Personal Trainer to Madonna, Gwyneth Paltrow and other celebrities. Some of the quotes pulled from there were, about Madonna, "I want to keep her body looking like it's 20 years old ".

Now, I know a lot of people actually dislike Madonna's body! Fair play to her for exercising regularly, but when veins start popping out of arms, well, I haven't seen that on a 20 year old! Author Fay Weldon put's it as "Madonna does not have the body of a 20 yr old. She has the body of a 50yr old who is well-exercised and half-starved!"

"Using her training system, The Method, Anderson uses low weight (only up to 3 pounds) but high reps - 60 for most people, but 100 for Madonna. She exercises with Madonna for 2 hours per day, 6 times a week".
- COME ON! Up to 3lb weights?! How is that challening? Though the fact she probably eats so little, could make that challenging?! What is 3lb going to do for anyone?! And 2 hours a day?! No wonder, the weights have to be so light!
Do yourself a favaour, lift heavy/challenging weights, keeping reps under 12, keep workouts under 50mins, and 3-4 times a week is more than enough! I have a client who is 51, and I've trained for 5 years now. She has a much better look to her body than Madonna! We will often Deadlift 45kg, DB Press 15kg DB's, 25 full pressups, Bodyweight rows etc. She would have words to say if I handed her a pair of 1kg weights!

"When Anderson first met Paltrow and Madonna, they were horrified by her junk food diet. I had gotten cocky about the fitness programme I designed and I was eating 4 cupcakes a day, cheeseburgers, dunking Oreo's in processed icing. But I had such a serious sweet tooth, and because I got such good results from my fitness regime I could get away with it!"

- No, you probably have a high metabolism from exercising regularly, which generally means you can get away with eating a few extra cheat meals, but come on?! Food and calories are what put weight on. Either you did that junk food diet for about 2 days or you weren't telling us how much weight you gained during that time, because you would have put it on!

The lives of celebreties are there for us to read about! To follow, or emulate their lives would be wrong, and not very practical!

For us 'normal' folk;

Write down your specific goals, and the date you want to achieve them by.

Reduce wheat, dairy, sugar and alcohol in your daily diet.

Eat more fresh meat and fish, nuts, seeds, vegetables and fruit.

Exercise 2-4 times a week, incorporating challenging weights, and short, sharp, interval training.

You will then see good results...I can't promise a 20 year old body, but I can promise a body you will be proud to show off!

What do you think?! Does Madonna have a good body at 50 or not?! Feel free to comment!

Are you a "Can DO!" or a "I Can't Do That?" person?!

Recently I've had a few comments from people finding it hard to stick to the specifics of my MRPT nutrition plan. With the plan, you eliminate wheat, dairy, caffeine for 4 weeks, and eat natural, wholesome foods. In return, you can lose a dress size, drop a considerable amount of fat, have a flatter stomach, and more energy and vitality.

Sounds good doesn't it?! I won't deny it, It is challenging to stick to, because you are breaking your 'usual routine.' Normally you would probably eat cereal and toast for breakfast, a few coffees during the day, a sandwich at lunchtime, then maybe some pasta in the evening. That is a lot of wheat and dairy that you are consuming, which you need to eliminate! Therefore, change will be tough!

But, if it was easy, everyone would look great, there would be no obesity issues, and everyone would have the body they are after! And that, is what separates the;

"Can's" from the "Can'ts"

the "I CAN DO THIS", from the "Oh, I can't do that",

the "Look what I HAVE DONE", from the "I'm NOT happy with how I feel or look".

Look at it as a challenge. Everybody wants to achieve, and everyone feels fantastic when they do conquer, or achieve something. So be strong, be focused, be committed, and DO SOMETHING FOR YOURSELF, STARTING TODAY! You won't regret it.

Talk to one of the world's TOP Fat Loss Trainers!

I will have the pleasure of interviewing one of the worlds leading fat loss specialists, Craig Ballantyne, later this week. Craig's Turbulence Training system is used throughout the world, with everyday people shedding pounds of fat, and gaining lean muscle, and finishing with outstanding results, and figures!

Here's your chance to ask Craig any questions you may have, about his TT system, or health and fitness in general. Post your questions in the comments section of this post, or email me at Mark@Markspt.co.uk, and I'll select the best ones.
The interview will appear on here in the next few weeks, so bookmark, subscribe to this blog and get ready for some of the most important facts about fat loss and exercise!

6-pack Abs or 6-pack Flab?!

So it's over! The Christmas period has gone, and work looms! How do you feel? Honestly? Added a few pounds? Feeling bloated? Feel sluggish?

Chances are you overdid things, and some work needs to be done.

The thing is, you will need to;

1) Start immediately, or your current 'routine' will continue, and start dates will be put back.

2) Have a set plan to follow, which has been written down with specific aims, and dates you want to achieve them by. Otherwise it's a black hole, and a recipe for failure. Did you know only 8% of people who set 'goals/resolutions' will achieve them?! That's pretty poor. Be it motivation, will power, additional help? Do all you can to ensure you know what your aiming for, how your going to do it, and when your going to achieve it by.

3)Use resources such as here and other reputable blogs etc to get the information you need and use it! My information is tried and tested, it works for a reason.......people stick to it!

If you want to watch some workout ideas try here for starters. In the next few weeks I will be releasing my Fat Loss and Fitness Home plan, which WILL get you results. Keep an eye out!.

If you want further nutrition information have a look at my FREE articles on my website at http://www.markspt.co.uk/

Do yourself, and your body a favour. Start now - be focused, work hard, and get YOUR results!

Feel free to comment with your aims and goals, and if I can help I will.

Celebrity 'Fat Loss' Dvd's? Don't waste your money!

It's that time of year when 'celebrities' bring out their magical 'fat loss' and fitness DVD's, promising you that pounds, even stones of fat will drop off it you just follow their DVD!
They will even have a before and after photo of themselves to make the choice even easier!

Errr......no. If people could get those results from following a step DVD, or a 30minute dance class that has you shuffling, tripping, and mostly stopping to rewind and re-watch the last moves, Personal Trainers, BootCamps etc would be out of business.

Please don't be fooled by this marketing and 'celebrity' tag, they are just using their profile to sell something that;

May get you a little bit fitter / May get you moving a bit, but WILL NOT help you burn fat!

The one thing you will need to do, that these DVD's often don't advertise is to CHANGE YOUR DIET. It's the food that you have eaten that has made you fat, not the fact that you have been without their DVD for all this time!!

Save your money, lay off the wheat, the dairy, the alcohol, and start eating more natural foods and then you Will start to lose regular weight.

Why not take advantage of my FREE online training offer posted below or at http://www.markspt.co.uk/?

You could also look to buy my combined Nutrition and Exercise ebook coming out in the next 6 weeks!! :-)