So many people want to get toned and more defined arms and legs but go about it in totally the wrong way. Here are the facts you need to know and how to go about achieving it.

1/ Too high with reps

This is a really common mistake to make. People chose too light a weight which doesn’t challenge them adequately or only challenges them after too many reps. Ideally you want to vary you rep range to get the maximum benefits. So on one exercise do sets of 12 reps, sets of 15 on another and sets of 20 on another. But just make sure you do some work in the lower rep range. This will stimulate the muscles to achieve the ‘toned’ appearance you are looking for.

2/ Use machines not free-weights/resistance.

Most people try to tone their muscle using the cardio machines such as the treadmill or cross trainer. Some may use a few of the resistance machines you see in gyms. But very few people do a varied and complete resistance or free weight training program. I’m talking about exercises such as press-ups, lunges, and squats. These sorts of exercises are going to get you the results you want.

3/ Isolation exercises

This means working a single muscle in a exercise, like you would do with a bicep curl or a tricep extension. You cannot just target one particular muscle and expect it to transform. If you do total body exercises such as those mentioned in point 2, your body will… Read more->

Especially for ladies the inner and outer thigh is a common area for accumulating fat, and therefore a key area to target whilst exercising. It’s an area that many people can never seem to shift the fat from. So why is this and what can you do?

The machine you see above is the ‘abductor machine’ commonly seen in gyms. Along with its partner, the ’adductor machine’ these two machines are the tools most people choose to sculpt their inner and outer thighs.

These two machines are quite literally the last things you should be using to burn inner/outer thigh fat. In fact I would go so far as to say there are the most useless piece of fitness equipment you ar ever likely to come across, and if I had by way they would all be removed from gyms and destroyed!

Okay maybe that’s a bit OTT. But they really aren’t very effective. They give a ‘burn’ sensation which gives the illusion they are working the muscles hard. Don’t be fooled by this. The amount of muscle fibres the machines actually engage is tiny. You could spend all day doing the exercise and not get any results.

You are far, far better off doing some compound leg exercises, such as squats, split squats and lunges.  You are engaging literally a hundred times more muscles fibres.

Try doing squats with different width of stance. For example do narrow squats, even with a tennis ball or something between your thighs to really work the inner thighs.

Or try 3 way lunges. So do a front lunge, a side lunge, and a transverse lunge in sequence. This way you with hit all the muscle fibres on the inner and outer thighs (as well as many others!)

Today’s Takeaway - Don’t get sucked in by useless gym machines. More often than not they are not… Read more->

Many exercisers suffer from knee pain of one sort or another. In today’s article I will give you the best tools to (a) get rid of your knee pain and (b) stop yourself incurring it in the first place.

There are obviously many, many different types of knee pain, some far more serious than others. What I will discuss are measures to get rid of less serious and niggling knee pain issues. If you suffer a more serious injury or the pain persists it’s important that you consult you GP.

1/ Stop Running on hard ground. You should never run on the road. The repetitive stress through the knees will cause you pain sooner or later. So either run on soft ground or find alternative training methods.

2/ Always Stretch. Tight muscles is the number 1 reason for joint pain. Regularly stretch all the muscles surrounding the knee over a sustained period of time. This alone may solve the problem.

3/ Strengthen the legs. Performing exercises such as squats and lunges will help strengthen the muscles around the knee and take the pressure of the joint.

Today’s Takeaway- Knee pain is something that can often be caused by years of not taking care of your knees. Implement these measures now and hopefully you will avoid knee pain for the years to come.

To grab your copy of Rob’s Free Report ‘Cheat’s Guide to Fat Burning From Home – Simple 5 Step Plan,’ plus 2 other great free gifts, click here; ‘www.homeworkoutsuccess.co.uk/free-report.’

Is your workout routine unbalanced? I.e are you training some body parts too much and others not enough? And if so, what is the result going to be on your fat loss aspirations?

Most people concentrate on a select few muscle groups. The arms and outer abs are probably the most regularly worked muscles. People often neglect big muscle groups such as the legs and back.

The result of this will  be a body imbalance. Some muscles will be strong, and some will be weak. Some will be loose and some will be tight. And overall you will not receive such good results.

Why?

Let’s use the example of overworking the chest to try and get it to look toned, and not working the back. The result of this will be the chest muscles getting tight and looking ‘saggy.’ Working the back muscles would actually be a better way to make your chest more ‘lifted’ and toned.

This goes for all the muscles in the body, the abs and lower back being another common example. The bigger the muscle group the more sets you should do.

Today’s Takeaway – It is really important that you have a totally balanced workout routine to get maximum results.

To grab your copy of Rob’s Free Report ‘Cheat’s Guide to Fat Burning From Home – Simple 5 Step Plan,’ plus 2 other great free gifts, click here; ‘www.homeworkoutsuccess.co.uk/free-report.’