Mistake-proof your workout

4. Legs and bums

Problem In the gym you probably head for the inner and outer thigh machines.

Solution However, the exercise on these machines works two small muscles in the leg region and totally neglects the major ones required to produce a noticeable change in shape.

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Lunges, squats and leg presses are by far the best exercises for developing and re-shaping your legs. In fact, performed correctly, these three exercises alone can change your lower body in the space of just 12 weeks.

5. Rest days

Rest days are seen as wasting time when, in fact, they play a huge part in your overall well-being. Rest allows our bodies to recuperate and function properly, allowing us to achieve our fitness goals safely. Rest allows your muscle fibres to heal and re-generate.

6. Nutrition

It is easy to assume that when you start your new fitness regime, you should cut down on your food intake and adopt a system where you skip meals. Your aim, in fact, should be to have small meals more frequently throughout the day.

By consuming small regular meals, your body's metabolism increases. The stomach is the size of a fist and, if you eat regularly, it will remain that size. Our bodies need a constant supply of nutrients throughout the day.

Fad diets

High-protein fad diets can put immense pressure on your liver and drain energy from your body. A high carbohydrate diet stores glycogen as fat. A well-balanced meal of protein, carbohydrate and essential fats is recommended.

Water

Some people worry about retaining water if they drink too much when, in fact, it's the best diet pill on earth. Drinking non-carbonated water transports proteins, carbohydrate, fats, vitamins, minerals and amino acids throughout our body. It flushes out impurities and cleanses our system, naturally.

Dedication, motivation, consistency and self-belief = progression