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• Top 5 Mistakes When Weight-Training
• Staying Motivated
• Cooking Tips To Strip Body Fat 
• More Is Not Better 
• Are You Suffering From Excusitis

Over the years, by virtue of my profession, I had the good fortune to visit countless gyms across the country as well as those abroad, and without fail, I'm sure to spot certain weight-training mistakes that are so common that they are repeated again and again by gym-goers in practically every gym that I visit .

These weight-training mistakes are so common that if we're not careful, even you and I may fall victim to them.

In no particular order, these are the top 5 weight-training mistakes that we should steer clear of in order to reap optimal benefits from our weight workouts :

1. Failure To Warm-Out Adequately- too many people just rush right into their weight-training without warming-up, or at best, after performing some perfunctory movements. Remember - a thorough warm-up is CRUCIAL to prepare the body for the gym stresses to come and to prevent potential injuries. NEVER EVER contemplate skipping it or simply breezing through it if you truly value your fitness and health.

2. Failure To Drink Enough Water - the amount of water we're carrying has a direct bearing on our gym performance, workout intensity and our recovery. Always drink sufficient water before, during and after your workouts.

3. Failure To Exercise Intensely Enough - so many people fail to realize their fitness goals simply because they're not pushing themselves hard enough in the gym. Going through the motions half-heartedly will NOT get you anywhere. As a general rule choose a weight that is heavy enough to challenge you for the requisite repetition range, and perform the exercise all the way to technical failure (inability to do 1 more rep in good form).

4. Failure To Cool Down. As in point (1), Don't Ever skip or cut short a cool-down. A proper cool-down and stretch sequence will facilitate the recovery and recuperation of your muscles after the workout, which in turn will greatly enhance your muscular fitness.

5. Continual Consumption Of Protein Shakes, Sports Drinks, and Health Bars Between Sets. This practice stems from a " bodybuilding mentality " that drinking/eating between workout sets will lead to greater muscle growth. Actually, so far, no research has proven that eating/drinking between sets has greater potential for muscle-building compared to simply eating before and after your workouts. In fact, having food in your stomach during a workout may lead to digestive problems due to the shared shunting of blood to BOTH your stomach and muscles simultaneously during a workout. Of course, having a full, bloated stomach will also mean a lower workout intensity, and hence, less muscular gains. Additionally, most protein shakes, sports drinks, and health bars pack a huge calorie punch, and you could be sabotaging your own quest for a lean, muscular look if you consume more calories than you actually need. A scientifically-planned pre-workout meal and post-workout meal is the better route to go for optimum muscular fitness. 

Staying motivated in an aerobic exercise program is indeed a big challenge for most people, considering the fact that running endlessly on a treadmill isn't exactly an exciting prospect for most of us.

Thus, whenever you're running low on enthusiasm for your cardio workouts, do give the following motivational strategies a try. They may be just what you need to spark a "revival" in your aerobic pursuits !

• Sign-Up for A Race - the added incentive of knowing that you'll be competing with others should spur you on to stick with or even intensify your cardio routine.
• Find A Training Partner / Trainer - working with a partner/trainer will hold you accountable for sticking with and pushing yourself in your exercise regime. 
• Make A Friendly Bet - Issue a challenge to your spouse, co-worker or training partner on who can drop the most pounds or clock the longest distance etc.
• Have A Reward Scheme - reward yourself with something you desire whenever you achieve a milestone in your aerobic program - eg. a night out at the movies for clocking your first 100 miles on the bike.

YOU ARE WHAT YOU EAT !

How true the above statement goes !

For anyone interested in losing fat BIG TIME, diet should always play a major role together with a sound, scientific exercise program.

To help you achieve your weight-loss resolutions, do give the following calorie-cutting cooking tips a try :

•  Steam/Roast Your Veggies Or Eat Them Raw - not only are you able to bring out the natural sweetness and nutritional value of the vegetables, you'll also be drastically cutting down on your calories.
• Always Roast/Bake/Steam Your Meat & Poultry - like above, you'll be able to savour the natural aroma and nutrients of the dishes without the extra calories that comes from frying.
• Boost The Flavour Of Your Dishes By Using Aromatic Herbs & Spices - Yes! Healthy cooking can be tasty ! Curry powder, thyme, lemongrass and other assorted herbs/spices are all great in turning up the taste without adding calories to your dishes.
• Cut Down Or Better Still Eliminate The Use Of Butter, Oil & Sugar From Your Dishes - if you're able to follow the above suggestions, pretty soon you'll find these items totally obsolete in your kitchen!

Most fitness devotees, in their pursuit of greater muscle mass, often subscribe to the philosophy that "more is better" when it comes to training frequency, duration and volume.

This often results from the misconception that if a little training could produce results, then tripling or quadrupling the training factors would mean a corresponding surge in results.

Unfortunately, such misaligned "logic" has led to the downfall of many a great athlete.

Although no one would dispute the fact that a progressive increment in training factors should always be the cornerstone of any sound training program, "too much, too often, too quickly" of any good thing will definitely be counter-productive to one's muscle gains !

Scientifically, whenever we train with weights, we are essentially partaking in a "catabolic process" - one where muscle tissue is broken down. Thus, in order for muscle growth to take place, these muscles must be given a period of RECUPERATION to regenerate and grow. However, if one is go overboard in training, then one is essentially depriving oneself of muscle recuperation and thus - MUSCLE GROWTH ! 

The key to remember is this : Muscle Growth takes place NOT in the gym, but OUT Of IT !!! 

Depending on one's stage in the training continuum, the following guidelines should be adhered to :

• Beginner - 2-3 times of weight-training a week, not exceeding 60 min each session, and no more than 3 sets of an exercise for each body part.
• Intermediate - 3-4 times of weight-training a week, not exceeding 90 min each session, and no more than 5 sets of an exercise for each body part.
• Advanced - 5-6 times of weight-training a week, preferably on a split routine, not exceeding 120 min each session, and about 6-8 sets of an exercise for each body part.

" I'm too old to start an exercise program. Even if I do, I most probably won't see any progress."

" I'm just too weak and unfit to embark on an exercise program. "

" I work long hours every day. I'm just too tired and busy to work out. "

" I have 3 kids running rings around me every day. Where do I find time to exercise ? "

Do the above statements sound familiar to you ? I'm sure in some place, some where, and in some time, you would have heard them before. 

In truth, all of us face challenges in our lives - in one form or another. What distinguishes an individual who is well-adjusted and happy with his/her lot in life from another who keeps wallowing in self-pity is the ability to accept personal responsibility for one's own predicament, and ultimately, to do something about it. 

As the saying goes, " If life hands you a lemon, make lemonade with it ! ".

Psychologists have long found that it is one's ATTITUDE more than anything else that determines whether one finds true success and joy in living.

Likewise, in the realm of fitness and sports, how often have we heard of physically, mentally and socially challenged people rising against the odds to achieve great success unheard of even among apparently normal and healthy individuals. 

How did these people do it? Sheer hard work, a positive attitude and a penchant for taking  personal responsibility for their own lives.

Thus, the next time you catch yourself feeling sorry for yourself, making all sorts of excuses for not being fit or thinking any negative thoughts, simply break the old pattern of thought, take stock of the current situation and focus only on the positives and the good that can surely be found if you'll look hard enough.

Remember : Every individual can be a winner - and that includes YOU ! Tell yourself : 

" I'm a unique individual, I will overcome all obstacles in my life 

and I will achieve my fitness goals and dreams !"