How to Avoid Using your Home Gym as a Clothes Rack

Written by John Phung

Continued from page 1

with their expertise and advice to help you reach your goal.


"Every noble work is bound to face problems and obstacles. It is important to

check your goal and motivation thoroughly. One should be very truthful, honest, and reasonable.

One's actions should be good for others, and for oneself as well. Once a positive goal is chosen,

you should decide to pursue it allrepparttar way torepparttar 144021 end. Even if it is not realized, at least there

will be no regret." -Dalai Lama

Now that you might have started to think of some goals, you have to remember to keep them

reasonable. Losing 30 pounds in one month is not reasonable! In fact, this could be potentially

dangerous to your health and be detrimental inrepparttar 144022 long term. In this case, you would probably

be losing water weight and muscle mass, and inrepparttar 144023 long run, you would gain all that weight back,

and have less muscle mass (its your muscles that burn fat…the more of it you have,repparttar 144024 more fat

you can burn. Butrepparttar 144025 less you have, you’ll be burning less body fat).

Keep your goals reasonable or you might find that you’ll be putting your health at risk, or at

the very least, you’ll be disappointed.


"A goal is a dream with a deadline." -Napoleon Hill

Set a deadline. Deadlines move us to action.

There’s nothing worst than having a goal, working towards it, but never finishing it! It’s

almost like a major school project that’s assigned to you. Imagine if this project didn’t have a

deadline, and you’re asked to complete it whenever you want.

Do you think you’ll complete it soon?

Probably not! If there’s no deadline, there’s no pressure to finish a task.

It’srepparttar 144026 same with exercise and fitness. If you set a goal to lose 10 pounds of body fat, but

you don’t set a deadline, you’ll probably be trying to lose 10 pounds of body fat forever!

Set a deadline for your fitness goal, and try to achieve it. Oncerepparttar 144027 deadline passes and you’ve

reached your goals, set a new one and a new deadline, and strive to achieve that!

Reasons Why

"Some men have thousands of reasons why they cannot do what they want to; all they

need is one reason why they can" -Willis Whitney

This is probablyrepparttar 144028 most important step inrepparttar 144029 goal setting process. Not only is your “reason

why”repparttar 144030 motivation for you to achieve any goals, but it’s probablyrepparttar 144031 reason that caused you to

buy a home gym or home exercise equipment inrepparttar 144032 first place!

You must define your reasons for wanting to achieve a goal. If you lack clear reasons why for

doing so, allrepparttar 144033 goal setting and planning might just go to waste (if you don’t have a reason to

do something, why would you do it?)

Spend some time and give some serious thought to this step. The more compelling your reasons are

for exercising,repparttar 144034 greater your odds will be for meeting your goals.

Every person has a different reason for exercising. Some people just want to lose a few inches

off their waist because of an upcoming event (such as a wedding, a high school reunion, a day at

the beach to impress members ofrepparttar 144035 opposite sex), but for others, exercising could meanrepparttar 144036

difference between life and death.

Whatever your “reasons why” may be, make sure that they’re compelling, and accurately represent

your reasons for your desire to achieve your goals.

Some Tips To Keep On Top of Your Fitness Goals

Grab a pen, a few pieces of paper, and prepare to do some writing.

Use this formula to form your goals:

“I, _________ (name) WILL __________________________ (specific, reasonable, and

measurable goal) by doing _______________________ (action oriented) by ______________


I will achieve this goal because ___________________________ (insert your reason why)

Signature: _________________ (your name) Today’s date: _____________”

Write this down and make photocopies if you want to. Now, post your goals everywhere (bathroom

mirrors, in your home gym, in front of your toilet…anywhere that is highly visible), and read it

everyday. The more often you come across seeing your goals in writing,repparttar 144037 more likely it’s

going to be in your daily thoughts, andrepparttar 144038 more likely you’re achieve your fitness goals.

Remember,repparttar 144039 journey of a thousand miles begins with a single step. So, if you’ve been leaving

your home gym equipment to collect dust or to hang your clothes on, start withrepparttar 144040 single step of

writing down your goals by followingrepparttar 144041 methods above. Trust me, you won’t regret it.

John Phung is a Certified Personal Training and successful writer providing valuable tips and

advice about free weight exercise

equipment, home gym equipment, href="" rel="nofollow">cardiovascular training equipment

and more.

Interval Training for Swimming

Written by Kevin Koskella

Continued from page 1

Example of a typical aerobic set: 10 x 100’s on 1:40 interval This means swimming ten 100-yard swims within 1 minute, 40 seconds, including rest. If you finishrepparttar 100-yard swim in 1:20, you get 20 seconds rest. If you finish in 1:35, you get 5 seconds rest.

Anaerobic fitness is also an important part of your training, although it should not be emphasized often when preparing for an Olympic distance, Half Ironman, or Ironman-distance triathlon. Effective anaerobic fitness improvement is done in two ways. One is short sprints at race pace with short rest periods, which allow your body to become used to lactic acid buildup. The second is through speed work: short sprints with plenty of rest.

Examples of typical anaerobic training sets:

1) 20 x 25’s on :25 2) 20 x 25’s on 1:00

In set #1, you are training your body to finish a race strong, with lactic acid buildup. This type of set should not be done more than once per week. In set #2, you are building up your speed. For distance athletes, this is only needed about once every 2 weeks atrepparttar 144009 most.

Keep in mind that no training should be done atrepparttar 144010 expense of technique! There is never a point where you should cut drills completely out of your workout. If you are a true beginner, take a few lessons before you begin your training program. Withrepparttar 144011 right instructor this can be one ofrepparttar 144012 most valuable things you can do in training for a triathlon. If you need help finding a coach in your area, check out our directory at

Kevin coaches masters and triathlete swimmers in San Diego, CA. He operates the website, a resource for future or current triathletes needing help with the swim. The site features a free email newsletter offering tips and articles on triathlon swimming. Kevin has also written an electronic book titled “The Complete Guide to Triathlon Swimming” which is sold on his website in downloadable form.

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