Fittplan is your source for great workout routines, fat burning exercises, cardio programs, nutrition tips, fitness strategies and more. You’ll find everything you need to help reduce body fat, lose weight, build lean sexy muscle, and sculpt and tone your perfect body, and do it with an organized plan, a Fittplan.

Fittplan is committed to providing only the best workout routines and exercises, and the most practical and relevant information about weight loss, fat reduction, and overall body shaping available today. Whether you’re looking for workout routines for women, the best weight loss program, gym workout routines, toning and sculpting exercises, classic bodybuilding routines, or you just want to get in shape, Fittplan has you covered.

Weight loss and fitness can seem a bit confusing at times, and you may end up wasting months or years exercising and dieting without the right knowledge. With all the conflicting information out there, it’s easy to feel overwhelmed at times. Until now. Fittplan provides the guidance, motivation, and strategic planning necessary to reach any fitness goal, most importantly, your fitness goal!

Fittplan Recipe For Success: Decide. Plan. Believe. Persist. Learn.

Decide. Make the decision to look better, feel better, and be better. To achieve any goal you must first make the conscious decision that you are willing and able to do what is necessary to reach it. You must have the desire to succeed.

Plan. Plan your attack with solid workout routines, cardio exercises and nutrition strategies. A well-organized plan will ensure continued progress. A structured, proven course of action is the only way to get from where you are now to where you want to be.

Believe. Believe that you can and will achieve your fitness goals. Trust in the system, have confidence, and believe in yourself. Those who believe they will be successful are more likely to achieve their goals.

Persist. Persist in working hard towards these goals. All great journeys have their share of obstacles. When you make a mistake, recognize that it has happened, keep the damage to a minimum, and move forward. “It’s not whether you get knocked down; it’s whether or not you get back up.” -Vince Lombardi

Learn. Track your progress and learn from your mistakes. Keeping a nutrition log and a workout journal are excellent ways to stay motivated, and they can also be used to make adjustments if things aren’t going according to plan.

Are you ready to see dramatic improvements in your body? Enjoy more energy throughout the day? Feel a great new sense of confidence? Lose weight and keep it off for good? Are you ready to achieve amazing results? Welcome to your Fittplan.

Setbacks, disappointments, and mistakes are very much a part of living and learning. We all make them, we’ve all had them, and you can bet your mortgage there will be more to come. Weight loss, dieting, and fitness are no exception to this rule. Maybe you lost focus and overate last weekend. Maybe you’ve been too busy to make it to the gym for a while. Maybe a stressful event caused a major meltdown and you’re totally off track. So how can you pick yourself back up and regain the controls after you’ve had a near disaster?

First, congratulate yourself for beginning this journey in the first place. Losing weight or improving ones fitness is not easy, and it certainly does not happen overnight. You’ve made the decision to become more healthy because it is important to you, and you should be commended for that. It takes a very strong person to take the action necessary to change their appearance. Most people don’t even take the all important first step that you have. You know what you ultimately want, and you know how to get it. Hey, if this was easy, everyone would look like a fitness model.

Maybe J.F.K. wasn’t talking about fitness or losing weight, but his point is crystal clear. “We choose to go to the moon in this decade and do the other things, not because they are easy, but because they are hard, because that goal will serve to organize and measure the best of our energies and skills, because that challenge is one that we are willing to accept, one we are unwilling to postpone, and one which we intend to win.”

Second, realize that every single person who has come down this road before you has had their share of difficulties, and made their share of mistakes. From the perfectly toned fitness girl on the late night ab commercial, to the most accomplished professional athlete, they have all failed at one time or another. Nobody is perfect, and making mistakes is what makes us human. Setbacks make you stronger.

“Every adversity, every failure, every heartache carries with it the seed on an equal or greater benefit.” -Napoleon Hill

Next, when you realize that you’ve had a setback, try to minimize the damage. So what if you ate a whole pizza last Saturday? And who cares if you haven’t worked out for two weeks now? Stop the bleeding before it gets worse. Don’t let a bad day turn into a bad week, or a bad week turn into a bad month. You know what you need to do, now go do it. You can regain your focus with one decision. Don’t ever forget why you started this journey in the first place.

We are all human and we all make mistakes, but one thing that separates the winners from the losers is persistence. Persistence is the ability to continue onward in the face of adversity, in spite of all opposition, obstacles, or discouragement. Persistence builds champions. Life is full trials and tribulations and no one is exempt from them. We take our beatings and learn our lessons. We get bullied in the playground, and graduate from the school of hard knocks. We all get knocked down from time to time, but a champion gets back up. Be a champion.

Motivation. What is it, and where can you get some? According to Wikipedia, motivation is the driving force which causes us to achieve goals. Yeah, that’s great, but where does it come from and why do you need it?

Every person who has ever walked the face of this earth has had a dream or a vision of what they would ultimately like to become. Whether it was to become a famous singer, achieve political power, or lose 50 pounds, there have been many before you who have attempted this mountain. So what separates the dreamers from the achievers?

Motivation is born from desire, and desire is the driving force behind motivation. The unrelenting need to push forward in the face of adversity despite all obstacles and opposition. When you want something so bad that you will do whatever it takes to get it, you are motivated to pursue that goal. To find real motivation you must truly want to achieve something. Without the desire to make a change, no change is possible.

To make a change or achieve any goal, you must first acknowledge the underling reason “why” this goal is important to you. Without understanding the “why”, long-term compliance will not be likely, and perseverance is paramount to your success. You must first establish a well founded reason for attempting this goal in the first place. So what are your reasons?

Do you want to look better? Do you want to feel healthier? Fair enough, but why do you want to look better and why do you want to feel healthier? Is it because you’d like to fit into the size 6 jeans you wore in college, which will improve your self image, which will boost your confidence and allow you to start dating again? Or is it because you would like to have more energy, which will allow you to get out of the house more often, so you can play with your grand kids at the park on Saturdays? Whatever your reason is, it’s a good reason, just make sure you have one.

To stay motivated you must have a short-term measurable goal that is within a timeline. There is nothing that will stop a plan of action in it’s tracks faster than failure to see results. “I want to look better”, and “I want to feel healthier” are nice but there is no way to measure how much better you look or how much healthier you are. To see results, your plan of action must be measurable. For example, “I want to lose 5 pounds in the next 30 days.” Continued motivation comes from setting a goal and achieving it. Once you have reached your first short-term goal, you can then set another.

Motivation is necessary to achieve any goal, and real motivation can only come from within. The desire to make a change can only come from you. Not your friends, not your husband or wife, only you. Only you will know when you’re ready to make a change, are you ready?

Are you making the type of progress towards your fitness goals that you had hoped for? Do you look any different than you did last year? It may be time to consider why not. The underlying problem may be your inability (or unwillingness) to prioritize.

Yeah, yeah, I know, you’re busy right? Well guess what? So is the rest of the world. If you really want something in this lifetime you have to make it your #1 top priority. Not tomorrow, not next week–now. Are your fitness goals really your top priority? “Yes Chris, my fitness goals are a top priority!” you say. “But I couldn’t make it to the gym today because……..”. When you make your fitness your top priority, there are no excuses.

“If you don’t want to do something, one excuse is as just as good as another.”

When you put in a half-ass effort you’re undoubtedly going to get to half-ass results. If you’re happy with your results and your progress thus far, keep doing what you’re doing–and you’ll keep getting what you’re getting. If you’re not happy with the way things are, it’s time to reorganize your priorities.

Get up earlier, go to bed earlier, schedule an hour after lunch to hit the gym, do what ever you have to do to get there, then work hard. Real results come through consistency and hard work. If you’ve got another lame excuse every other day as to why you can’t train, then guess what……you’re stuck right where you are-so get used to it.

There is no real reason you can’t workout today, you just don’t want to. It’s that simple. When you want something so bad you can almost taste it, you will do whatever it takes to get it. You can talk about it, you can dream about it, (you can even blog about it) but until you do it, you’re not going to get anywhere. And once you’ve done it, keep doing it. It’s not easy, but nothing worthwhile is.

Once you’ve made the commitment to yourself, and made your fitness goals your top priority, nothing can, or will, stand in your way. Often times the question is not can you do it, but are you willing to do it. Are you willing to do what it takes to reach your fitness goals?

Are you happy? The question is simple enough, yet deep-down inside many people struggle through life without a true feeling of happiness. Many choose to focus their attention on things they cannot control (politics, the economy, lack of finances, unstable home life, etc.). This way of thinking can lead to feelings of hopelessness and self-doubt.

A more positive approach is to focus on things you can control. The one thing you will always be in complete control over is your body. Taking charge of something that you have the power to change can improve your self-image, create confidence, and promote a sense of well-being. Exercise can make you happy. Now I’m not saying that you should be oblivious to the world around you, as we all have challenges we must face in the real world, but if you could do something that made you feel even a little bit better, and therefore had a better outlook on the rest of your life, wouldn’t you want to do it?

The effects of exercise on mood, emotions, and self-image have been well documented. During exercise, the brain releases chemicals into the blood stream to act as pain relievers. Endorphins adrenaline, dopamine, and serotonin are just a few of the nearly twenty such chemicals. These chemicals have been shown to reduce feelings of anxiety, stress, and depression. Psychiatrists actually prescribe exercise for patients who suffer from mood swings or depression.

Exercise has been shown to increase mental energy levels, clarity, and focus up to 20%, while decreasing feelings of fatigue. Performing regular exercise has a positive effect on the central nervous system. It increases energy and reduces tiredness. It wakes you up, and this extra energy can last all day long.

Exercise and fitness contribute greatly to feelings of confidence and self-esteem. The way you perceive yourself has a direct impact on the way the world sees you. By improving your appearance and health you improve your self-image. You see yourself in a better light and so does the world.

Exercise promotes a sense of well-being. You are undoubtedly aware of the tremendous physical benefits of exercise and simply knowing that you are doing something good for your body creates an overall feeling of wellness. A little exercise can go a long way in promoting an enhanced mood, a stronger sense of self-worth, and overall happiness. Now get out there and get happy dammit!

The laziness factor has officially reached an all time high at the gym where I work out. I’m not talking about the roughly 90% of all cardio equipment users who appear to be stuck in first gear, barely breaking a sweat. Or the “campers” who sit motionless on abdominal machines texting or choosing their next killer workout song. Nope, the latest and greatest form of physical apathy is called Valet Parking! Yes, I said there is now Valet Parking at my gym!

It’s bad enough that these “parking lot vultures” circle the front of the lot for 10-15 minutes waiting for the perfect spot, when they could have already been inside working out. Now, the truly unenergetic can simply pull up to the outstretched hand of a professional attendant-pathetic.

This is precisely the type of mentality that prevents so many gym-goers from reaching their fitness goals, much less making any sort of progress towards them. In today’s society everybody wants something for nothing. People want to experience the benefits without the sacrifice. Most folks very much want to look better and feel better, but very few are willing to put in the effort required to make it a reality.

People, you have come to the gym to perform physical exercise that will hopefully alter your body composition for the better. On some level, you must understand that inactivity is counterproductive to this goal, or you would still be on the couch eating cheese puffs. Why then, would you begin your fitness day with what has got to be considered a major oxymoron, and Valet Park your car at the gym? Would it really kill you to find the first available spot, park, and get to work?

This inexcusable action sets the tone for your entire workout. What’s next? A ‘moving walkway’ to replace your treadmill? Hiring someone to lift weights for you while you check yourself out in the mirror? News flash-if you really want to change the way you look and feel, you have to put in the work yourself.

Thanks for letting me get that off my chest, I have to go now,……the Valet is here with my car.

*This post was originally written 10/22/2010. Since that time, valet parking has thankfully been removed. I’m still waiting for my car however….

As many of you know, I’m a personal trainer, and I workout myself 5-6 days a week. So needless to say I spend a considerable amount of time at the gym. And spending this amount of time at a gym you tend to notice things that other people might not. (Is it a curse?) One thing I can’t help but notice is how the same people perform the same exact exercises every time they work out. In particular, in the ab area.

Now, I don’t go around looking for this type of thing, but after a while you can’t help but see it. Same guy in the same XXL sleeveless shirt, hiding his gut, but proudly displaying the guns (which by the way are primarily body fat anyway), doing yet another set of assisted bench crunches. “My god, is he still doing those??”

Now, I’m not counting reps here, but this guy must have done 1000 of them today…..and yesterday…..and last week……and last month……and yep, he was doing them last year too. And you know what? He still has that same belly he sported last year (and quite possibly the same shirt).

So, what is the mentality behind this absurd approach? I can only assume that he and others like him, are trying to cut down on that belly by doing endless ab work. Maybe he figures that he just isn’t doing enough of it yet, and that when he gets up to a million crunches a day, his luck will change. Hmmm, same action-same result.

Maybe that’s the only exercise he feels confident enough to do without looking foolish in such a busy gym. Then there’s the outside chance that it just so happens that every time I walk by he has just finished up another killer weight training session, followed by intense cardio, and now he’s just fine tuning those razor sharp abs. (Are you sensing a little sarcasm yet?)

My point is this: If you’re doing the same things every time you train, you’re going to keep getting the same results. If you are no longer making progress doing what you’re doing, you have got to do something different. Switch things up-lift weights, do cardio, save a little time for abs but don’t waste your precious hour at the gym doing 1000 crunches a day!

You have a zest for life, a youthful spirit and the drive and motivation to look and feel your very best (or maybe you want to get it back). You can benefit tremendously from an exercise for seniors program no matter what your age, so let’s take a look at the different types of senior exercises.

Exercises for seniors fall into three categories: cardiovascular exercises, strength training (or weight training) exercises, and stretching exercises.

Cardiovascular exercises for seniors. Cardiovascular exercise can be any activity that elevates your heart rate for an extended period of time. A brisk walk, riding a bicycle, or doing yard work can all be considered cardiovascular in nature.

As time goes on, it becomes increasingly important to exercise your heart and lungs on a regular basis. Start with 5-10 minutes of an aerobic activity that you enjoy, 2-3 times per week, and gradually increase your time and frequency as your
endurance improves.

Weight training exercises for seniors. The use of resistance, whether it be bodyweight, exercise bands, free weights, etc., will
build strength and keep your muscles in good working condition. As we age, our muscles deteriorate rapidly without stimulation. You can slow the degeneration process dramatically with a strength training for seniors exercise program. You don’t need to lift heavy weights to feel the positive effects. Performing weight training for seniors exercises 2-3 times per week will leave you feeling fresh and invigorated.

Stretching exercises for seniors The natural aging process causes us to gradually lose muscular flexibility, agility, and mobility. Stretching your muscles on a regular basis can keep you feeling loose and limber. Ideally, you should stretch several times per day, particularly before and after exercise.

As they say, “You’re only as old as you feel”, and by performing senior exercises regularly, you can begin to feel like a kid again.