The 1000 Greatest Fitness Tips

By Matt Towers

In an industry that is forever changing from one sports journal to the next it can be hard to stay afloat on the sea of changing information that can make that extra difference to your training results.

The information contained within this book has taken me a lifetime to acquire. Training myself 5-6 days a week for the last 20 years (not always in the most sensible manner), conducting thousands of personal training sessions and staying up late reading journals articles by top strength and conditioning coaches.

Separated into three easy to read sections advanced exercisers can easily skip to sections 2 and three while to novice can start at the beginning.

Section 1: Beginners start at the beginning
Joining a gym, gym gear, getting a good deal, personal training.

Section 2: Get the basics right
Metabolic training, bodybuilding, cardio, workouts, nutrition advice.

Section 3: Advanced training tips

• Language: English
• Publisher: Matt Towers
• Release date: Dec 27, 2013
• ISBN: 9781311219107

Matt Towers

With over 25 years experience in personal physical development more than 10 of which as a personal trainer I have seen fitness trends come and go. My aim is always to separate the good from the bad and the useful from the useless.I hope to share my knowledge with the reader so that you too can enjoy the many benefits of physical exercise as much i have and that you enjoy reading my work as much as I enjoyed writing them.

Book preview

Preparing to join a gym

Mental preparation

Deciding to join a gym can be a very complicated and drawn out affair depending on your previous exercise experience and the relationship you have had with exercise and nutrition in the past. Following the simple steps below can help ensure you’re new or continuing journey into the world of fitness is as rewarding for you as they have been for many and many other millions of people around the world.

Make the time

I will leave this one to the master of motivation Arnold Schwarzenegger.

I’ve always figured out that there is 24 hours a day, you sleep 6 hours. That means you have 18 hours left. I know that some of you out there answer: ‘wait a minute I sleep 8 or 9 hours’. Well, than sleep faster I recommend. The day has 24 hours. Taking one hour to focus on your health means giving up only 4% of your day.

Expect to lose interest

It can take up to three months of consistent exercise (3 x per week minimum) to make exercise feel a part of your daily routine. Statistically, if you stop during those crucial three months you may never enter a gym again or will have an on/off relationship with exercise. So when you start to lose interest, deal with it and get back to the gym. Nothing cures lack of motivation better than a workout.

Ignore the naysayers

When you tell people that you are going to join a gym some of them may say why are you doing that you look fine. These people are often just covering their own deficiencies and fear of failure. As motivational guru Anthony Robbins (who I highly recommend if you are in need of motivation) says The need to avoid pain is a greater motivator than to obtain pleasure. The best way to avoid pain? Stick your head in the sand.

Expect it to be tough

Rome wasn’t built in a day. There are no shortcuts to anywhere worth going. A journey of a thousand steps start with a single blah blah.

Those statements have been around for such a long time because they are true. You know getting fit is going to be tough so embrace it.

If getting into shape was easy then everyone would be doing it

Matt Towers

You may find it intimidating

Many people find the gym an intimidating place. They focus on the big guys throwing weights around or the women in full make up pouting and barely breaking a sweat. Forget those guys. They are the minority.

Which is more important? To look good while you train or because you train?

Matt Towers

Don’t worry about looking like an idiot

Remember that you are in a place where the majority of the people are there for the same reason as you, to improve themselves. To do that you may have to make some weird sounds and pull some funny faces. Both of which are fine. At least everyone else is doing it too. As already mentioned, the gym can be a very intimidating place but it is important to remember that you are there for a reason.

Get the right kit

Footwear

One shoe does not fit all

Different shoes have different purposes and the shoe you choose for one type of exercise differs from another. First get to know your foot.

Find a piece of brown or dark paper. Wet the foot and step on the paper.

Neutral arch – a distinct curve along the inside

Low arches or flat feet – an almost flat print with no curve on the inside. If your shoes wear on the inside you may be prone to over-pronation.

High arches – only a portion of front foot and a narrow connection between the two. You are prone to under pronation.

In summary

Neutral – a shoe with a balance of cushioning and support

Low arches – maximum support and motion control

High arches – a cushioned shoe with a soft midsole

Footwear buying tips

Bring your own socks

The ones you will wear to the gym or any orthotics you need. A thick pair of socks can make shoes uncomfortable. Beware when wearing trainer socks. Often they are lower than the back of the trainer. This can lead to rubbing.

Shop toward the end of the day

As your feet swell over the course of the day your shoes should fit your feet when they're at their largest.

Don’t be fooled by the special features

Often these are just gimmicks to get shoes of the racks. There have been so many incarnations of basically the same shoe with some new material or special stitching. If a trainer has been around for some time then the technology is probably good.

Replace them when you need to

The average pair of running shoes should be replaced after about 350-400km. Also they will probably stink by now.

Barefoot basics

Much has been made recently about barefoot running and which shoe to wear for a particular kind of exercise. Let’s keep it simple.

Running shoes – obviously good for running or forward motion. Little or no lateral support.

Tennis shoes – great for lateral support and a firm sole.

Barefoot shoes – not great for running unless you are in perfect physical shape and balance. Also not great if you drop a 20kg dumbbell on your toe either.

Fashion trainers – good for looking good but not much else.

In summary

If you are going to run wear a running shoe. If you are going to do a lot of cross training then wear a flat, firm sole with good lateral support.

Clothing

Make sure your pants or shorts allow you to bend your legs without cutting off circulation, reducing range of motion or showing off your ass crack.

Running shorts may be ok for running but lying on the floor and showing off your ass cheeks whilst doing crunches is not acceptable unless you are an attractive woman. Gentlemen. No.

Dry-fit clothes will help keep you cooler. The downside is that they may smell like urine after a few wears.

Grey will show the sweat. This is great if you want to see how much you are sweating. After all, sweating is the body’s way of cooling down. This takes energy so you will burn more calories. If you don’t want to seat for some reason then avoid grey.

In my opinion vests should be reserved for people with muscle and good tan. Nobody wants to see a pasty white guy who has the physique of my old granddad getting all hot and bothered.

Keep a spare set of kit in the boot of your car. You are bound to forget your kit sometime. Now you won't have to feel like a loser for forgetting your kit and not working out.

Finding the right gym

Location, location, location

Whether you go to the gym before or after work it is crucial that the gym isn't a significant diversion from either. I recommend no further away than 10 minutes. Preferably on the way home from work. You will be less likely to skip the gym if you have to drive past it.

Parking is paramount

If you drive then you want to know that your car will be safe and secure and that you won’t have to pay for parking now