By Gregg Gillies Fitness training is not just a physical pursuit oflean muscle, fat loss and a new, sexy body. It’san intellectual pursuit as well. In order to getthe results you want, you have to develop an idealplan that’s right for you. Most people never take this step. They copy someroutine or diet they’ve read about and if it helpsthem make progress, great, and if not, they quitout of frustration without taking the time tothink things through and develop a training programthat will give them real progress. Don’t let thishappen to you. You don’t need to blindly follow the weight trainingroutines, dietary regimens and overall programs ofthe people you read about in the magazines. Don’tget me wrong, they can be great programs, but theymay not work for you exactly as written. You mayneed to make some changes to make the programs beeffective muscle building and fat burning programs. For example, the barbell squat is the cornerstoneof many of the most effective weight training programsin existence and I highly recommend it. However, therereally are some people that either can’t squat, or donot have a body type that makes the squat nearly aseffective for them and they may be better off substitutinganother leg exercise like the leg press or lunges.If you don’t think about what you are doing, you’ll nevermake this step and you’ll short circuit your abilityto build muscle and lose fat. A personal example for me is the bench press. I havefound, through experience, that the decline bench pressis a much more effective exercise. First, the flat benchpress can wreak havoc on your shoulders and rotator cuff.In addition, I have longer arms, making the bench pressmore of a tricep exercise for me than a chest builder.The decline bench press puts me in a position thatelminates both of these negatives. There are a number of highly effective basic weighttraining routines, many of which I’ve shared onwww.buildleanmuscle.com. And a lot of people will make great progress on these routines, as is. But thereal key to these programs is that you can adapt themto suit you, like in the examples I gave above. Here are 5 key tips to an effective weight trainingand nutrition program for you. Train Hard This one seems so simple, yet so few people really putforth the necessary effort to see the results they want.If you are going to try training, you might as well giveyourself the best chance for success and that means training hard. Everyone must work hard. That’s justthe cold, hard truth. This doesn’t mean that you haveto train for hours every day. But it does mean thatthe time you spend working out must challenge you. Yougotta put in the work. Being persistent is a key component of working hard. Toomany people get overenthusiastic about starting a newfitness program or nutrition program and they go nutsthe first couple of weeks. This leads to soreness andburn out and they end up back on the couch before theysee any real progress. Even if your training program is perfect, you still have to work it. You won’t see results, otherwise.Forget all the gimmicks and fads. Use the proven,basic exercises that work and work them. Don’t Overtrain This is crucial to your long term fitness success.If you overtrain, you won’t make any gains. You’ll alsofeel like crap and want to quit, either because you’reexhausted or because you are discouraged at your lackof progress from so much effort. Some people love theeasy way out so let me make clear that avoiding overtraining is not an excuse to take it easy and onlyworkout once a month! When it comes to bulding muscle (and even losing fat)more is not always better. Quality counts big time (seetraining hard above). If you’re making great progresson your current routine, it does not mean you’ll makeeven more progress if you triple the amount of workyou are doing. Your body needs time to recover fromyour training. With weight training, work hard doinga few sets of the basic exercises. With cardio, considerdoing more high intensity interval training as opposedto long time periods of slow-go cardio. Eat Right and Rest You don’t need to follow some new diet fad in orderto lose fat or build muscle. Stick to the basicsand you’ll be fine. This means mostly raw foods,fruits and vegetables, lean meats, etc. Stay awayfrom simple sugars, processed foods, and foodswith trans fats. Get good fats in your diet andsupplement with a good essential fat acid supplementlike Udo’s Choice Oil Blend. Attitude Determines Your Altitude Maintaining a positive attitude is very importantwhen it comes to being successful with your healthand fitness program. No, this isn’t easy. And,unfortunately, a lot of the negative pressure willcome from those closest to you. If you’re alwaysaround people who are constantly negative and tryto bring you down, get rid of them. I know thatsounds harsh, but if you want to be successfulyou need to be around other people like you, notpeople who do nothing but complain. No bs, noexcuses. The Best Routine For You Once you have all these things in place, youcan start experimenting with changes in thebasic routines that suit you best. Maybe dipsare the best chest exercise for you, insteadof the bench press. If so, do dips! Maybeyou do better on three hard sets of 6 repseach, instead of one all out set of 12 reps.Then do three sets. Maybe you get better resultswhen you train with 3 minutes of rest betweensets (or 30 seconds) instead of a minute anda half. Then make the change! Little changes like this can go a long way towardbuilding muscle and losing fat, while keeping youfrom quitting. While you have to work hard, youmay find that it’s easier to work hard when youworkout in a way that suits your mental makeup.Your exercise program needs to relfect that.While I believe squats are the best exercise aroundhands down, and you should learn to like them, ifyou hate them to the point that you quit training,what good are they? Maybe you’ve found that youcan workout much harder and more consistentlywith leg presses then do leg presses. You’llmake better progress on a slightly inferior exerciseif you work it hard, then you will if you don’tworkout at all because you hate the exercise youare supposed to do. Train hard, don’t train too much, eat right, getquality rest, stay positive, and experiment tofind what works for you. This will take you a longway toward building muscle, burning fat and makinghealth and fitness a permanent part of your life. Gregg Gillies is the founder of http://www.buildleanmuscle.com.Interested in gaining 21 pounds of muscle in only 9 weeks?Grab his free report at http://www.fastmasstips.com. Want toboost your metabolism, burn more fat with less effort andlose all the weight you want…fast? Grab his free reportat http://www.fatlosssecretsrevealed.com. Article Source: http://EzineArticles.com/?expert=Gregg_Gillies http://EzineArticles.com/?Your-Ideal-Muscle-Building-and-Fat-Burning-Workout&id=235739 pay day money lenders finf me a personal loan for bad credit poor credit payday loans military loan for people with bad credit