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. 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. 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. Useless: Machines such as the leg extension, etc.

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.

As a personal trainer I?ve seen it all. 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.

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If you’re ready to start losing weight and to get in better shape, you may be in the market for some home gym equipment.  The idea of having your own equipment where you can use it at your own convenience and without having to worry about a long line or about people in the gym judging you for how out of shape you are can be very appealing, and many have found that the right gym equipment can really get them back into a good routine of physical fitness.  But before you grab the credit cards and run down to the local sporting goods store, you should give some consideration to the following pointers in order to get the most out of your home gym.

For one thing, it pays to be honest about how good of shape you are in right now and if you have any physical limitations.  If you’re very overweight then some advanced equipment such as an elliptical machine or stair stepper might be a little ambitious.  A better piece of home gym equipment to start with might be a treadmill or recumbent bike.  These machines are a bit less challenging and usually easier for those just starting out.  Getting overwhelmed with home gym equipment that’s too difficult for you to use or that’s too advanced for your current level of fitness is just going to get you discouraged and keep you from using it altogether.

You should also ask yourself where you’re going to store your home gym equipment.  If you’re thinking of adding pieces to the bedroom, how much room do you realistically have?  If you keep it in the garage, will that make it inaccessible?  Will it be too cold during some months or to hot during other months so that you decide not to use it?  If you can, it’s always recommended that you clean out a specific area of the living space for your home gym equipment.  If you don’t need to drag it out or fight your way around some things then it can be much easier to use and you’ll be more likely to stick with your routine.

If you are unsure if you will really stick with a home exercise routing perhaps purchasing some used exercise equipment would be a good first step.  After you have developed a good routing that has lasted for several months then you may want to invest in some of the newer and better equipment.  There are many good buys available from people that had great expectations, but they were unable to stick with it for one reason or another.

Be sure to add some resistance pieces to your set of home gym equipment.  By lifting weights and adding muscle tone you will burn calories more efficiently and will lose weight faster as well.  This doesn’t mean straining yourself or overdoing it.  Just lifting a little bit of weight on a regular basis can yield great benefits, so even some hand weights can be part of your home gym equipment and can be easily stored in any closet or under the bed.

Of course your home gym equipment won’t do any good if you don’t use it.  Make it part of your regular schedule and stick to it, and you’ll get results in no time.

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im 16 and do absolutely nothing at the moment like literally nothing
im not obese i just want to lose a few pounds and be a little more toned (5′7 130 lbs)
i dont have THAT much time but how often and for how long should i use it?

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