To get the maximum benefit from your fitness training you should be following a specific program.

You need to determine what you are trying to achieve with your fitness program and then design a course that will deliver the results you are after.

If you have program to follow you will be able to record your progress and make changes as your level of fitness increases.

This is particularly important if you are doing resistance training, as it is difficult to know what changes to make if you don’t know what your progress has been.

Recording your progress will also spur you on to better performances.
This helps your subconscious mind to drive you on as you realize the benefits of your training.

Record the number of repetitions that you achieve for each Exercise and the weight that you use for each Exercise and constantly challenge yourself to do better.

Even increasing weights or repetitions in small increments can add up to some substantial improves in your levels of strength and fitness over time.

Without a record of progress many people tend to continue with the same weights, or the same number of repetitions and wonder why they fail to achieve the levels that they hope for.

If you are training to reshape your body it is also a good idea to record your starting point on film.
Take a photo of yourself before you start your fitness program and at intervals along the way.
It is best to only do this every few months as it can take time to see noticeable changes to your body.
By recording this on film you can look back and the progress that you see visually and this will help to encourage and motivate you to continue with your program.

There is nothing better than visual proof of accomplishment as a motivator.

To YOUR Success!

Richelo Killian

Tags: health, fitness programe, motivate, workout, fitness

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There’s no doubt about the importance of regular and sound sleep for optimum health.

One of the benefits of regular Exercise is the fact that it also helps to encourage better sleep patterns.

By exercising there are benefits such as a reduction in stress levels that will also help you to relax more easily and this in turn will help you to sleep better.

You should not however Exercise just before going to bed as the stimulation that you get from Exercise can hinder your chance of going to sleep.

The best times to exercise are in the morning or early afternoon.
This is not always convenient and many people are unable to exercise any time earlier than after work.

If this is the case then it is still best to exercise as early as possible and allow a little to unwind and relax before retiring for the night.

As your sleep patterns become more regular from the exercise your energy levels will increase from the additional sleep and this in turn will allow you to exercise more often and for longer periods.

With exercise and sleep complimenting one another you can make quite rapid gains in fitness and overall health provided you exercise consistently.

If you don’t focus on getting good sleep, then there is a possibility you could wind up over training if you are exercising intensively.

Aside from good exercise and good sleep, you must always maintain good nutrition.
Nutrition also has a bearing on your ability to sleep well, so as you can see, you need balance in your life to get the most out of it.

When any element is missing and there is something out of balance all else suffers.
Even a little exercise will help a lot over a period of time, as will increasing your sleep and relaxation time.

To YOUR Success!

Richelo Killian

Tags: stress, sleep, health, exercise

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Whether you think about it or not, you are faced with this question every day.

Will you find the time for a workout today, or will the busyness of the day leave you exhausted on the couch? Frankly, most people don’t have reasons. They have excuses.

If you are like most then Exercise doesn’t top your list of favorite things either. Who wouldn’t rather be immersed in a piece of chocolate cake, enjoying their favorite TV show or dining out with friends instead of sweating in the gym?

It’s a no brainer - right?

But the fact is that our favorite things are often those that expand our waist lines, and by now we all know that larger waist lines mean an increase in a plethora of health problems, not to mention an overall decrease in your quality of life. And we would all love to have flat abs and a tone physique in time for summer…right?

Hmmm, so maybe Exercise isn’t such a bad idea after all…It’s just that you hate to Exercise.

It may be time to change your attitude toward exercise. If you go into it telling yourself how much you hate it and how you wish that you were doing something else instead, chances are you won’t enjoy it. I don’t know about you, but I don’t often do things I don’t enjoy. It is time to open your mind to the possibility that you can enjoy exercise. In fact, when done correctly, exercise is an enjoyable experience.

Take a minute to ponder the following:

See, the truth of the matter is that there are many different forms of exercises that will give you the results that you want. Don’t like the gym? There’s a program for you. Don’t like running? There is an alternative. Don’t have the time? There are time friendly exercise routines that will give you incredible results in under an hour.

Like I said, when it comes to exercise you have tons of options. But it all starts with ditching the excuses and asking a qualified fitness expert like me for the right program for you.

Is it really that easy? Yes.

So where do you begin? Just pick up the phone and give me a call or simply reply to this email and let me know that you’re ready to get in the best shape of your life.

You can do that, right?

To YOUR Success!

Richelo Killian

Tags: workout, exercise, routine

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The best way to build a stronger body is with the use of weights.
This can be with free weights such as dumbbells and barbells, weight machines, or a combination of the two.

Many purists believe that the only way to do weight training correctly is with free weights as they bring into play all the other muscles required to control and balance the movement of the weights.

It is correct that more muscles are required to lift free weights due to the fact that more control is required but the development of weight machines in recent years has been such that they can also offer benefits that free weights can’t give.

By eliminating the factor of control from specific movements it is possible to lift heavier weights and this in turn can stimulate more growth in the muscle.

In addition to this is the fact that many machines are designed to maintain pressure on the muscles throughout the full range of the movement.
Free weights, on the other hand, generally have the least effect on muscle growth at the top and bottom of any movement.

To explain this better we will use the example of the arm curl where a barbell is curled up from a position resting against the thighs to the chest using the bicep muscles.

When the barbell is at the top or the bottom of the movement there is no resistance on the muscle where as with a machine with the correct design elements there can be maximum tension even at those parts of the movement.

Cables and weight stacks will allow this to happen and due to this, you can expect to get additional benefits that aren’t possible with free weights.

Obviously a combination of both free weights and weight machines will deliver the optimum results in the least time.

To YOUR Success!

Richelo Killian

Tags: Exercise” rel=”tag”>Exercise, barbell, weight machine, dumbbell, weight training

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Cardio machines are excellent for people who are unable to get outside to Exercise.
Most cardio machines are compact and easily portable and can be unobtrusively used in any room of the house.

They will allow you to train at any time of the day or night and you will not be dictated to by the weather or gym opening hours.

This is particularly important if you live in a cold or wet climate and training in winter is impossible outdoors.

There are many different cardio machines on the market and as there are machines in all price ranges there is bound to be something to suit most people.

Cardio machines are also very good for people who are recovering from injury as they will help to maintain fitness while ensuring that the muscles and limb movement are maintained in a controlled range eliminating the possibility of more injury.

Fortunately with the advent of the Internet there are a lot more brands on the market and the competitiveness of the industry has seen prices become a lot more reasonable.

There is also the added benefit of not needing to pay gym fees if you decide to do all your fitness training at home on a cardio machine.
The saving alone could pay for the machine many times over.

For elderly people cardio machines are excellent for fitness and the health of their lungs and heart.

Likewise children can benefit from the use of a cardio machine in the safety of their own home.

If you are considering buying a cardio machine do some shopping around, as there are many options and many opportunities to save considerable money by buying online.

It is always best to invest in quality machines as, not only do they last longer, but they are generally designed better to give you a more complete workout.

To YOUR Success!

Richelo Killian

Tags: fitness, cardio, Exercise” rel=”tag”>Exercise, cardio machine, health

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