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    40 Fitness Fixes: A Practical Guide to Avoiding or Correcting Common Fitness Mistakes
    40 Fitness Fixes: A Practical Guide to Avoiding or Correcting Common Fitness Mistakes
    40 Fitness Fixes: A Practical Guide to Avoiding or Correcting Common Fitness Mistakes
    Ebook128 pages1 hour

    40 Fitness Fixes: A Practical Guide to Avoiding or Correcting Common Fitness Mistakes

    By Lee Dremel

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    About this ebook

    Train hard and eat a nutritious diet... everyone knows that those are the two things it takes to achieve the body you’ve always wanted. But what if I told you that diet and exercise alone are only a piece of the puzzle?
    As someone who has achieved physical success with over 20+ years of bodybuilding, as well as over a decade of personally training clientele, I can assure you that there is way more to achieving your dream body...and the majority of personal trainers won’t tell you this!
    All of my clientele are lucky enough to already know these secrets to physical success, and with the purchase of my “40 Fitness Fixes,” YOU too are about to learn what it truly takes to achieve your dream body!
    This book unlocks the secrets that will help you avoid crucial mistakes before they happen, or quickly help you to correct those mistakes if you are already making them!
    “40 Fitness Fixes” is filled with over 100 pages of critical information that you must know in order to achieve success.
    Stop spending countless hours dieting and exercising only to see little to no changes in your body... Purchase “40 Fitness Fixes” and start unlocking your true potential immediately!

    LanguageEnglish
    PublisherLee Dremel
    Release dateJul 18, 2017
    ISBN9781370171323
    40 Fitness Fixes: A Practical Guide to Avoiding or Correcting Common Fitness Mistakes
    Author

    Lee Dremel

    Husband, Father, Trainer, and Full Time Fitness Enthusiast!

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      Book preview

      40 Fitness Fixes - Lee Dremel

      Chapter 1:      

      Foundation

      The most important aspect of any type of fitness training is establishing a foundation. While there will always be room for learning as you go, trial and error, finding ways to make improvements, etc., a foundation from which everything is built upon is paramount for long term success. The topics discussed in this chapter should be understood before you dive head first into a fitness program. These are key components for future success, and it is advantageous to learn them now, rather than later. In actuality, every topic in this book could fall under the Foundation chapter, as they are all of almost equal importance!

      The Problem: Underestimating The Importance Of Proper Nutrition

      My 40 Fitness Fixes are not in a particular order...with the exception of this topic. Although this book focuses primarily on mistakes made in regards to the actual workouts, mindset, etc., I would be remiss if I did not state underestimating nutrition as the number one mistake.

      All too often, I see the same people week after week, month after month, and year after year, pushing themselves hard in the gym, and for that I commend them. However, these people for the most part, look exactly the same in year five as they did in year one. But why is this? It is safe to assume that if you push yourself hard three, four, or five days a week in the gym, you will see dramatic physical change, right? Wrong! The people that have the best aesthetics (look) are not necessarily the people that work harder in the gym than you. Rather, these people understand, and are dedicated to, the importance of proper nutrition for their goals.

      Too many people fall into the trappings of I can out-train a bad diet. Although the saying is cliche, "you can’t out-train a bad diet" could not be more true! When you think about the time in a day you spend working out versus the time in a day needed to focus on nutrition, it should be a no-brainer. Workout hard for 30 minutes, an hour, or even two hours; that is great; but the entire rest of each and every day should place an overwhelming importance on your nutrition.

      The Fix:

      The first thing that needs to change in order to fix this mistake, is your mindset. Understand from the very beginning that the dedication and determination to nutrition is and always be, a far more daunting task than your actual workouts. The reason it is so important to adopt this mindset from the jump, is so you will be mentally prepared for the peaks and valleys that accompany it. When you learn to understand that nutritional focus truly is a 24/7 task, you will quickly understand that the grueling hour or so you spend in the gym really is the EASY part!

      Once you have adopted the proper mindset regarding nutrition, you will understand that just as one bad meal wont derail your goals, one good meal will not in itself, get you to your goals. Rather, it is the consistent day in and day out dedication that will bring you the most lasting, rewarding results in the long run. Not only will a well thought out nutrition plan better fuel your workouts, give you more energy, and make you feel better, but it will ultimately help you LOOK better. When you decide what kind of look you are going for, you can then plan out your nutrition accordingly to help you reach your desired aesthetic goal. And let’s face it: strength, endurance, stamina, energy (the intangibles) are awesome, but I am confident in saying that the majority of people would love a tangible result; being able to SEE the fruits of your labor!

      Personal Experience:

      Although I have been weight training for over 20 years, and I know my body pretty well in terms of what works for me (nutritionally speaking), even I have a hard time staying consistent to achieve my goals! For example, because I naturally have a fast metabolism, and am naturally lean (I usually have single digit body fat percentage year round), I know that in order to gain weight, I need to be in a very large caloric surplus daily. I know that if I really want to see tangible results in terms of weight gain, I have to eat (currently) somewhere around 4,000 calories a day, 7 days a week. Now of course a lot of people would love to have that problem, it is relative; sure, I do not have to ever worry about gaining too much fat, but if you are like me and have the desire to gain weight but have a very difficult time doing so, it can be just as frustrating as being on the opposite end of the spectrum (being over weight and having to be very careful with what you eat). In fact, I believe that it is even harder for a lean person to gain solid muscle mass than it is for a heavier person to burn fat (assuming no pre-existing medical conditions). The point is, even though I have a hard time staying committed to the rigorous nutrition program needed for me to gain mass, I understand my body and know what it needs to accomplish this goal. So when I am having a period of not being dedicated, I do not get overly frustrated when I am not achieving my goal...because I know why it is not happening, and how to fix it!

      The Problem: Not Learning Proper Form

      There can be numerous reasons for it, but not learning and understanding proper form can derail your fitness goals in a very short time. If this happens, it can leave you discouraged, unmotivated, or even injured. One reason people fail to learn proper form is that they simply do not know how to do a free weight exercise or use a machine properly, and are too afraid to ask someone for help. It never ceases to amaze me at all of the creative ways I see exercise machines used, and unfortunately, this is usually not intentional but rather from a lack of understanding.

      Another reason people fail to learn proper form is as simple as a lack of desire to do so. It sounds counter intuitive, but many people simply don’t care if they are doing something properly, or are too stubborn to learn the proper techniques. Proper form is SO important, and should be the foundation of your training, before you even think about trying to get stronger or add more weight to a machine/exercise.

      The Fix:

      As I just stated above, proper form needs to be the FOUNDATION of your fitness training! When you are using machines, most of the time they have a small picture or guide attached to them to show you proper form. Do NOT rely on this. A picture is not going to give you all of the information needed on how to properly use an exercise machine! My advice is to ASK someone how to you use the machine correctly. Whether it is a trainer or staff member at your gym, or simply someone you have watched workout and you can tell they know what they are doing, ASK for help! Even though most machines are designed to limit user error, they can still be done improperly. Many machines also have the drawback of being in what is called a set or fixed position; that is, limiting their proper use to someone of a specific height. I know of numerous machines that simply cannot properly accommodate a person who is 5’ tall, or 6’5" tall. This is important, because you may be able to eliminate certain pieces of equipment very quickly if they just aren't suitable for your body. Once your fitness level is intermediate or advanced, you can then learn how to intentionally use a machine in a way other than its originally intended use, to your advantage!

      While exercise machines that have set/fixed positions may dramatically reduce the risk of injury, free weight exercises (body weight, dumbbells, barbells, etc.) can greatly increase the risk of injury if not performed properly. When performing free weight exercises, the body not only has to perform the exercise under a predetermined weight load, but also has to stabilize itself (which is eliminated on most machines) and this is what can greatly increase the risk of injury. Stabilizer muscles surround all of

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