The most important aspect of fitness training is the correct information. A lot of people fail to achieve their desired results because they are doing the wrong type of training. The training system I use is quite unique. The best results are obtained with a short workout, say about 20 minutes duration. You can get into and stay in excellent shape with 3 x 20 minute workouts per week. The way this is done is to start with a weight that exhausts the muscles in about 12 repetitions. Then you change to a lighter weight without taking a break and do the same again and then a 3rd set with a lighter weight. Then you move on to your next exercise and do the same system. There are a couple of reasons for doing it in this way. First of all it boosts the production of growth hormone, which promotes the production of firm muscle tissue and reduces body fat. Secondly it is the only way of working all the muscle fibres. Most people in gyms only work the strongest muscle fibres in each muscle group because they take a break between sets and allow the strongest fibres to rest and then work them again. With the system I am using you exhaust the strongest muscle fibres first and then because you don’t take a break for the next set the deeper, weaker fibres must kick in.
Obviously if you haven’t been training then you start with a low intensity and work up but you will be amazed at how quick you will see results with this type of training.

There are numerous reports to show that weight-training programme was found to have been one of the most successful ways of getting into shape. And not just that, there were plenty of other benefits too. For example, improved libido (more testosterone in your system), higher energy and drive, better complexion, better concentration spans and interestingly, a powerful anti-ageing tool. Not bad for working out on a few machines.

When doing an Aerobic Workout (Running / Cycling / Rowing Machine etc.) best results are achieved by performing it in the following manner;

Perform workout on aerobic machines as follows;

15-20 minutes interval training (i.e. go fast until getting out of breath then slower until you get your breath back-begin with moderate intensity then gradually increase the intensity).

The first and last minute should be slow to warm up and cool down.

Stretch after warm up and after cool down.

Vary the ‘fast’ intervals from 10 seconds to 2 minutes going as fast as possible for the duration. The ‘slow’ intervals can be 30 seconds to 1 minute or until you get your breath back.

Increase the intensity as you progress, don’t increase the time duration.