​You may have already herd of some of the things you will read about here, but the truth is you did not apply them to see whether these really simple pieces of advice work. Our question is: if it does not work, why does everybody keep insisting they do?

​Many people tend to disregard the simple and more obvious solutions to what seem to be very complicated problems. And it is all to their loss. If we could only lose weight without giving up on eating junk food and sweets and without getting off the couch and without giving up on any bad habits, everyone could do it.

​Bottoms up!

​No! We do not mean alcohol. Water, unsweetened tea, juice squeezed fresh from fruit and vegetables are the only liquids acceptable in a life changing program. Getting used to drinking the 8 glasses of liquids a day helps you lose weight by stimulating the digestive system.

What is more, at times the body gets confused, cannot read all of the signs right and we end up eating when, in fact, we are just thirsty. Every time you feel peckish, drink a glass of water first and check whether or not you still want to eat.

​Early to bed… keeps the pounds away!

​Your 7-8 hour sleep does nothing for you if you do not sleep at the right hours. Normally, everybody has his or her own biorhythm, but one thing is generally accepted: sleeping between the hours of 10 and 12 at night is the real battery booster.

Once again, when you are tired, the body misreads the signals and you start eating in a desperate attempt to get some energy out of it. Instead, you get the stomach working, which makes you even more tired and which puts you in a vicious circle.

​There is a time for everything

​It’s called breakfast time, lunch time and dinner time. Getting your body used to getting food at certain hours a day will reduce the need to snack between meals. It knows food is coming and it will no longer send messages asking for random energy sources.

Eating more orderly also helps you reduce the size of the portions. Your body can also be trained to eat only as much as it needs until its next meal. It becomes self sufficient.

​No snacking!

​Just like you have three meals a day you can introduce three snacks a day. Pack them along with the lunch to make sure you do not get tempted by the sweets at the vending machine. Fruit, yogurt, light home-made sweets, sandwiches, nuts and berries are great alternatives to chips, chocolate, biscuits and all other such temptations.

​Just do it… provided that you like it!

​Many people insist on pushing people from behind into doing physical activities they do not enjoy one bit! And this is a very big mistake. People in need of exercise are pushed toward the things others are doing because they do not want to do it by themselves, but most often they do not like it and cannot keep up.

There are many options out there for anyone to choose a workout that is fun, easy and, most of all, useful. Not all types of exercise have the same results or the same appeal. It is more important for people to find a program they can follow through and keep up for a very long period of time.

​Oldies but ​Goldies

​You may have heard it all before, indeed. But do you? Do you drink the necessary quantity of water every day? Do you go to sleep before 12? Are your meals orderly and healthy? Can you keep up with your workout-related resolutions?

​One of the best ways to ensure continuous improvements in the weight training game is to have a personal trainer attending to your every gym session. Now, a lot of people might think that the presence of a gym guru following you around and counting the reps for you is too poshe for an iron warrior.But,did you know that most of the successful names in the game have one?

There are three main advantages of having a fitness specialist attending to your workout and we’ll talk about them one by one.

​1. Program Design

​Striking a balance between the aerobic and muscle-building aspect of your training program is something that has to be designed by a qualified fitness professional.How much time will you spend on the treadmill?How short will your rest periods be in between sets?And, how many reps should you be making per set? These are the three components that will make up your aerobic training, or heart training, as some trainers call it.All these will have to be designed according to your age, current fitness condition and any medical condition that you may have. The danger of doing it on your own is you might go overboard and end up doing something that will be dangerous for you.

In addition to these, the key to successful weight training is in the application of progressive resistance.The role of a personal fitness trainer in the area of Program Design is to prepare a program that will be safe and at the same time progressively challenging so you will be able to make every gym time productive.

​2. Proper Execution

​The right way of performing an exercise will be very beneficial for your cardiovascular and muscular development. Doing an exercise the wrong way will result to injury.A gym workout will contain no more than ten different kinds of exercise. You might say that you’ll be needing assistance or guidance in the performance of these exercises for only two to three sessions before you’ll get the hang of them.

However, you’ll be surprised as to how often and how fast your routine changes and this is not because it’s a means to get you dependent on an exercise expert who has to teach you the new exercises that keeps on appearing in your program. It’s all about a very important muscle building concept called “Muscle Confusion Principle” which calls for continuous changes in angles and rep paths to get your muscles in a constant state of adaptation.

There are hundreds of exercises that you have to juggle around and learn to do properly and safely. Only a personal trainer whose had years of experience in the gym will be able to guide you through all of them.Again, with the aid of a personal trainer, you will reap the benefits from every exercise you will do in the gym through proper execution. More importantly, he will keep your every rep within the safe and proper path so that you won’t be injured and be derailed from your fitness goals.

​​3. Spotting

​There are some exercise prerequisites like the squat and the bench press that you can’t simple push to the limit without somebody looking out for you.

For the squats, imagine being pinned down to the floor on a full squat position with a heavy barbell on your back. Your belly will be pressed so tight that you won’t be able to yell for help.For the bench press, imagine being pinned to the bench with a heavy barbell on your chest.

Only a qualified fitness expert can get you out of these dangerous situations. An inexperienced gym buddy might pull out the bar on your back when you get pinned to the floor which will create more problems. Only a professional fitness trainer will know well to embrace you from behind, push your lower back to an arch, squeeze your chest and help you up for a proper barbell dismount.

​Conclusion

​There is no other way around it. To get the most out of your gym workouts you have to continuously perform new exercises, do the heavy basics like the squat and bench press and, continuously have harder workouts.Only a personal trainer can get you through all these requirements productively and safely.