10 Deadliest Mistakes Exercisers Make

NEW! Just Released: Fitness Expert From Miami
Exposes The Truth About Most Workout Programs...

"How To Avoid The 10 Deadliest Mistakes Most
Exercisers Make Without Even Realizing It! These
Discreet Little Mistakes Could Be Costing You Time,
Money & Results!"Local Fitness Expert Reveals All!

Discover the 10 reasons why most exercisers waste time and
get slow if any results from their workout program! Within
minutes you could uncover and remove stumbling blocks that
may double even triple your results from fitness!

Dear Exerciser,

Have you been disappointed with the results you're getting
from your workout program?

Are you frustrated with scale?

Are you having a hard time losing fat and looking the way you

Have you been trying to reduce your waist to no avail?

Are you taking supplements with hardly any results?

If you answered yes to any of these questions, this may be the
most important thing believe, but millions of exercisers all over
the world literally waste hours and hours exercising and get
very little results. Some due to lack of instruction, some do to
lack of effort, many silly mistakes every day! Don't get robbed
of the fitness and appearance you deserve and want to achieve!

Take a few minutes now and review these killer mistakes!
Afterwards, please take a second and complete the form below.
I'd love to discuss these with you according to your specific
situation and help you in any way you can.
With that said, pay close attention to mistake #10! Enjoy the

Rafael Moret,CSCS,CPT
Mistake 1: Comparing Yourself To Others

Develop and maintain confidence by not comparing yourself
with your friends, associates, or comparing yourself with any
type of fitness advertisements that you see on TV. You also
need to avoid some of the bogus information you read in the
health and fitness magazines.
Exercise is the same as anything else in life, if you compare
your self to anyone or anything else, it will always be a losing
battle. Only compare yourself to your best self. The good thing
about exercise is no matter what your goal is you can improve.
You can get better than you are now. Whatever the case, the
message to you is this: Do not compare your self to anyone.
You were put here to be you. Remember this fact and not let
comparisons interfere with your success or your results!
"But what about comparing myself to the scale?" I do not
recommend the scale to compare results.
It’s okay for people to use the scale to measure weight, but
people who use the scale to measure results deplete confidence.
Your bodyweight will fluctuate with water. Sometimes rapidly. I
have seen clients of mine who looked fantastic, but because
they compare their results with the scale, their enthusiasm gets
dampened whenever the scale doesn’t live up to expectation.
Judge your physique for the way it looks not the amount it

Mistake #2: Not using your common sense when
thinking of losing weight.

This has to do with the difference between muscle and fat. It
keeps you correctly focused. I make this point first because 9
out of 10 people who start exercising, start because of a desire
to reduce size.
They forget to use common sense and take in consideration
how the body works. They just want to see that weight come
off. First of all, if your goal is to lose weight you want to lose fat,
not muscle or weight necessarily. (Which makes common
Think of a pound of fat, which has a caloric consistency of 3500
calories. If you took one pound of fat and put it in front of you
it would equal a grapefruit in size.
If you take a pound of muscle, which has a caloric consistency
of 600 calories and put it in front of you, it would equal an
orange in size.
Looking at both, you’ll find that they are both the same weight
but one pound of fat is bigger and takes up a lot more room.
If you lose 10 grapefruits off of your body, and gain ten
oranges, and they both individually weigh one pound, you
would be the same weight but a lot smaller afterward.
Because of this size difference, you may see your clothes get
bigger on you, your inches go down, and even people telling
you that it looks like you lost weight, but if you get on the scale
you may stay the same weight and just be a lot smaller.
This happens when you do a regular exercise program because
you always initially build muscle, usually 2-4 pounds for a
woman, and 5-10 pounds for a man.
After one month of this you may be heavier on the scale or the
same weight because you will build muscle faster than you lose
fat. But after your muscle building slows down, (after about 1-
2mo’s,) you can count on seeing fat consistently peeling off
your body.
You can lose 1-2 pounds of fat a week! Imagine losing a pound
of fat every week! That’s 52 pounds in one year (imagine 52
grapefruits off your body). So remember, think of fat loss not
weight loss.

Mistake #3: Not recognizing and identifying exactly
what you want from your exercise program first.

Recognizing and identifying what you want will make all the
difference in the world!
This story is about of a client of someone I know, and it really
explains it all. He introduced himself as a member of a certain
gym who wasn’t really using his membership. He went on to
explain that he was in his third year of trying to be a consistent
exerciser and trying to lose weight but it never worked.
He was 5’6, 265 lbs. and only 31yrs old (and lets just say the
weight wasn’t all muscle.) He was asked what he was doing now
and he said he had tried fad diets, workout tapes, home
programs, treadmills, miracle diets, and everything else but he
hadn’t done any of them for more than 4 weeks.
He didn’t know why he lost motivation so soon whenever he
started. We went over his diet and his exercise program (which
really weren’t that bad).
He talked about some other things and after a few minutes he
was asked a question that immediately revealed why he was
unsuccessful at his attempts at fitness. He was asked “John-
what’s your goal?” He said, “I want to lose about 100 lbs!” I said
“100 lbs!!? Now the problem was evident. He was then asked,
“John, did you ever hear the old adage about looking at the top
of the big mountain before climbing up, how it can get kind of
It was then suggested that he change that goal from “about
100lbs” to one pound per week. If he did that, it wouldn’t be so
overwhelming and he could focus on 1 pound rather than
“about 100 pounds” He agreed and said, “What do I have to
lose by trying” and went on his way.
Before he left he was told, “John do not think of anything other
than losing 1 pound a week, that’s it!”
John came back 3 months later but this time with a totally
different attitude. He looked very happy and looked like he lost
some serious weight. The trainer asked him, “John how much
weight did you lose, you look great!” He said, “ 5 pounds” I said,
“5 pounds?” He said, “Yea, I lost 5 lbs. off the scale, but I lost
12lbs. of body fat which means I gained 7 lbs of muscle”.
He lost 12lbs of fat and gained 7lbs of muscle. He did a terrific
You may be asking yourself right now how he did that? How
did he achieve more results in three months than he did in
three years?
The answer: he completely identified what he wanted in small
believable parts.
In order to be a successful exerciser, and for that matter, to be
successful in life, you must recognize exactly what you want
and break it into small parts.

Mistake #4: Committing Exercise Suicide

90% of the failures in exercise could be avoided if people will
just absorb this.
This helps you to remember that by doing weight training in
exercise you prevent committing exercise suicide.
Before I explain it, let me ask you a question: If everyday you
willingly lost muscle off your body, don’t you agree after a while
you wouldn’t be around much longer, it would kind of be like
killing yourself, right?
Another question: If you deliberately let this happen, even
though you could do something about it, don’t you agree that
would be considered suicide?
Thousands of exercisers everyday are doing this; they are
committing exercise suicide…on the installment plan!
They even confirm it with remarks like “I’m going to lose
weight first then I’ll tone” Or, “I don’t want to weight train now
I’m waiting until after I lose the weight”
I’m going to show you how this happens. Some people have the
habit of dieting without weight training or they have “The I
want to lose weight first then tone disease”.
The reason this fallacy started is because if you think about it, it
makes a little sense doesn’t it? You have to lose your fat first in
order to then build up muscle. It may sound sensible, but don’t
be deceived, it’s not! This is where the exercise suicide comes
in. (If Dr. Kavorkian only knew).
Our bodies are programmed to prevent starvation. Imagine
your body as 3 separate sources for food: muscle, fat and
carbohydrates. Fat contains 9 calories per one gram and muscle
and carbs contain 4 calories per one gram.
Fat is more valuable to your body because it has more calorie
burning power in case of starvation, nine calories as opposed to
four. One thing weight training does is it build and maintain
muscle. When your muscle grows it sends a message to your
body that it is not starving, it’s growing.
It tells your body that its okay to go ahead and use fat for
energy because you have the starvation thing covered by
adding muscle through weight training.
When you weight train you build muscle, which signals your
body that it’s growing and healthy not starving and dieing.
Also, by weight training, you speed up your metabolism, which
not only helps burn fat, but also lets your body know its not
starving. Starving bodies don’t get faster and bigger! Your body
knew this all along, now you do!
By building up muscle through weight training you allow your
body to burn fat and lose fat faster. So the proper saying should
be, “I’m gonna tone first then lose instead of lose first then

Mistake #5: I'll get too big if I use weights

Some people say, “I don’t want to weight train because I don’t
want to get to big”. This couldn't be further from the truth.
You won’t get “too good” if you take tennis lessons. Could you
imagine the tennis instructors reaction if you asked him not to
make you “too good” from the lessons he’s giving you, because
you just want to play for recreation, not to become a pro. I don’t
think so. Put “getting too big ”in the recycle bin and forget
about it, it wont happen.
If your a female, you can only gain 4-8 pounds of muscle your
first year. It’s really difficult to gain much more unless you have
incredible genetics and even then the gain wont be much more.
A man can gain 10-15 lbs of muscle the first year. After that it’s
about half that much per year. Remember also, that when you
exercise you will not only gain muscle but lose fat.
Your ability to lose fat is five times faster than your ability to
gain muscle. The place it will be noticed the most is when
people compliment you on how great you look because of the
added muscle and less fat. So forget about it- you won’t get too

Mistake #6: Not eating fat

This helps you remember to always have a steady income of fat
in your diet in order to lose fat.
Body fat to your body is like having money in the bank. If you
have some money in the bank, and you have a “steady income”
coming in regularly, you don’t mind spending some of that
money in the bank.
BUT, when you have money in the bank, but no steady income,
what do you do with that money in the bank? You hold onto it
and use it sparingly. This is precisely how body fat thinks. If
body fat sees that you don’t have any fat intake, it gets nervous
and thinks your starving so it will not release body fat as energy.
The message is to always consume 15% of your diet from fat,
and don’t be afraid to eat something you really love at least
once weekly.

Mistake #7: Only doing cardio workouts

Some people try to get in shape solely by walking, running or
just doing some type of aerobics. If this is the only form of
exercise you are going to do, you will not lose much fat or build
muscle, you’ll just “be healthy” and that’s about it. ( Nothing
wrong with that if that's what your goal is.)
Healthy means you’ll have a stronger heart lungs and
circulatory system which is just fine for some people. The
popularity of these forms of exercise can really confuse some
First of all, walking, running and aerobics are a good form of
exercise to start with if you’re new to exercise.
They will create some energy, burn some calories, increase
your stamina and do some heart maintenance. The bad thing is
they don’t do anything to build or maintain muscle.
The resistance that is used in these exercises isn’t enough to
make your body want to build more muscle or hang onto
existing muscle. And, when there’s nothing to hold on to the
muscle, away goes muscle and down goes the metabolism.
Start weight training. Do it first like during your workout, then
do cardio exercises and they will be used to not only make you
healthy but also to help you burn fat and tone you up too.

Mistake #8: Believing the myth of Spot Reducing
The only way you can spot reduce fat off your body is with a
surgical procedure! You cannot burn fat by weight training or
resistance training. You have a better chance of washing your
car and then miraculously finding that your house is clean also.
Body fat burns systematically, from everywhere at once when
you lower your calories or increase your activity.
Some people are still doing hundreds of sit ups, waist bends,
and leg lifts thinking these areas will tighten up because of the
constant burning.
I frown when people tell me, “I’m really trying to trim up this
waist, I’m doing a hundred million sit ups a day” or the famous
girl from a popular TV show when she responded to a comment
when some talk show host asked her what her secret was to a
great stomach, ”Oh, I do a hundred sit-ups a day!”
Please remember, weights build and maintain muscle, and diet
and cardio burns fat. So each time you do a weight training
exercise and you feel a burn in a certain muscle group, what
your feeling is the muscle burning not the fat burning.
If you want to lose the soft stuff around your waist or thighs
and you do waist or thigh exercises your not burning fat your
building muscle.
This goes for all areas of the body. Some of the popular areas
people try this type of magic are doing butt exercise to make the
butt smaller-wrong!
Doing arm exercises to lose the fat in the back of the arm-
never! Doing inner thigh movements to get rid of the soft spots
on the inside of the leg-impossible!
You have a much better chance of building those areas up
bigger than you do of making them smaller. If you desire to
lose fat remember it burns systematically off your body. Just
lower your calories, do some weight training and then
immediately do some cardio exercise at a pace where you can
carry on a conversation without getting out of breath. Then you’
ll see those areas get toned sculpted and smaller in a short time.

Mistake #9 Rest between workouts

Let your body recuperate by resting in between the days you do
weight training workouts. Weight training is one thing in life
where more is not better than less.
The biggest mistake people make when weight training is that
they do too much and rest too little.
For you to just maintain or increase your amount of muscle
mass, so that you can properly lose fat without losing muscle,
you only need to briefly train your entire body no less than
once every ten days and no more than once a week. Unless
your goal is otherwise be sure to follow this rule.
You might want to weight train 3 days a week but each body
part only once a week. When your strength starts to decrease in
certain exercises, this is your body’s way of telling you that you
are trying to build it faster than it can maintain or rebuild itself.
Remember that exercise is a stress on the body and the
muscles. Your body reacts to this stress in the identical way it
reacts to lets say stress from the sun to your skin. When you go
out in the sun your bodies exposure to the suns ultraviolet light
leads to the formation of a tan.
However, if you stay in the sun too long, even one minute more
exposure than is required to receive a tan, what happens? You
get a burn.
This is what happens when you start to feel over trained, you
feel tired, irritable, and you may have a decrease in strength.
Your body is telling you that you have been in the sun
(exercising) too long and you better cut back or else you’ll get
severely burned. After all, when the sun does burn you, you
don’t want more sunlight to hit your burn, you need time away
from the sun to recuperate, and then you go back in the sun for
a tan.
Same thing with exercise, if you feel a strength decrease or any
feeling of being over trained, cut back or rest for a couple of
days so your muscles can heal. Take time to recuperate when
you feel tired or at least take a couple days off every 6-8weeks.
You won’t get set back or lose muscle, you get stronger and
probably gain muscle. But most important you’ll feel better!

Mistake #10: Lack of Instruction

As a fitness expert, this (to me) is the biggest mistake anyone
can make! If you think about, people spend all kinds of time
and money on things in life that really don't help their health
and appearance. Things such as junk food, alcohol , cigarettes
even drugs, all which tear down health rather than build it up.
Unfortunately, people spend more money and time
participating on these things rather than their health and
fitness. Some people even spend money on supplements,
which is good, however without the proper program
supplements can't do too much!
One of the worst things you can do is try to formulate your own
exercise, fitness, or supplement program without the help of a
fitness expert. Even a few sessions can get you going in the
right direction. What harm would it do do get some correct
instruction ever so often? Have someone show you exactly
what to do to get in shape and reach your goals fast!

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