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A simple-to-follow exercise plan which would work for a moderately overweight person

A Simple Plan make a Good start in Health & Fitness

These are just basic starter routines, from Personal Trainer Mark Tyson, and are hopefully easy to follow and adapt to suit your needs. You can also mix and match the routines and work on all 3 at once. They compliment each other in this way, and all ultimately lead to the same goal, for example; building muscle greatly helps your weight loss because muscle burns fat all the time!

Also, don’t worry about Reps and Sets, (how many you do, how many times) you can if you like to, but it is not a requirement. Just do how much you can, hopefully until failure (you really cannot do any more, because of tiredness).

Remember, never force or push yourself beyond your limits. Acquire patience and steadiness in your practice. And keep your water close.

Mentally Prepare to Make a Good Start and to be Fit

Close your eyes and take a few deep breaths. Know that you are about to do exercise. Know that it will help you achieve your goal, really take the time to believe it. If you can, see yourself in your mind’s eye having succeeded, and you are now slim, muscular etc (whatever your goal is). Make sure to step into your new successful self, see through their eyes and feel how good it feels to be you, having achieved your goal with the help and support you needed from MGTfit. Then begin your exercise.

Weight Loss Plan

  • Weight loss exercise. Stand against a wall so that your heels, bum, upper back and head are against the wall. Inhaling through your nose, stretch your body upward, pulling your stomach in as far as possible so that your chest expands fully. Keep your arms by your sides. Your shoulders should feel like they are expanding and pressing against the wall. Exhale as quickly as possible through your mouth. Blow the breath our fully. You should feel your entire body tighten automatically if done properly. Practice as many times as you can, aim for 7-12 in general.
  • Power walk. However long you can, either outside or indoors. On the spot, down to the shops or up and down the living room. Do it with meaning. Put a few items of clothing or some tins into a back pack and wear it while doing the power walk. Keep your back straight and shoulders back, head held high, be proud of what you are achieving.
  • Stair Climb. Up and down the stairs you go! However long you can, you can also use the backpack from the last exercise. You can rest when you get to the top, and use the bannister to help.  You can also get a cloth, and use this exercise to really clean the stairs! This will double the benefit of the exercise and keep your stairs sparkling haha. If you live in an apartment or bungalow, find some stairs. Go to a friends, a shopping mall, the library if they have them, this again doubles your exercise into a social outing.
  • Sat down window washing. While watching TV or listening to music etc. Pretend there is a dirty window in front of you, and start cleaning it. You can hold tins or other small weights and pretend they are you sponge and cloth. Make large circular movements, then small scrubbing movements. Keep both hands moving, and again, do this until you are sweating and can’t do any more.

Increase Muscle Plan

  • Press and Push Ups. These are the tried and true exercises to build a great upper body of muscle. do theses as often as possible giving yourself about a day or two days rest at least once a week. Start of with slow movements, remaining in control of your body, from the top with your elbows slightly bent and lower yourself down until your chest is level with your elbows. Keep your back straight. and legs straight out also. As for the push up, Lie on your back, bring your knees up and have your heals about a hands width distance from your bum. Have your hands clasped behind your head, and start to bring your chest up. Don’t try to bring your chest all the way up, You only need to come up a little bit before you feel it working. Keep doing these exercises until you need to stop.
  • Lunges. Keep you back straight at all times, shoulders back proudly. Stand in a normal position. Bring your right leg forward, knee bent and foot on the ground, in a neat right angle. Your left leg should be behind you also in a right angle. Come back to the starting position, now go forward with your left leg. This is another tried and true exercise, so keep doing them until you need to stop. Hold some weights in each hand to make this harder.
  • Wight lifting. Grabs some household items of various weight. Now, Alternate between these exercises until you need to stop, using the different weights for each exercise to keep your body improving. Bicep curl (Start with your arms down by your side, then slowly bring them up to you chest, as you do so turn your wrist so that your palms would be facing you. Then slowly bring the weights back down to your sides. The whole movement should last 4-5 seconds.), shoulder press (From the shoulder, Your elbows level with your shoulder, bring your weights above your head in a smooth controlled movement. Do not lock out the arms, meaning they should not be perfectly straight. ), fly (From the same position of the bicep curl bring your weights forward until your arms a level with your shoulder in from tot you. Keep a slight bend in the elbow. And then bring the weights back down. Next bring the weights up so that your body forms the cross and you look like you are flying. Keep alternating).

Increase Fitness Plan

  • Sprinting. No jogging. Short bursts of sprinting in between walking. No requirements on the duration or distance. Just do what you can. Think of yourself as a lioness chasing a meal. You will never miss a bus again!
  • Stairs. See the weight loss section. Do that only as quickly as possible. No weights, just run up and down the steps.
  • Boxing punches. Remain on the balls of your feet and develop a need to move about. Glide like a ball room dancer. Bring your arms up, form your fists with your thump tight over your fingers, and start punching the air.  The most important part is remaining in control of the movement, so you need to snap your fist forward and be able to stop it at the point. Not letting your arm shake as if your fist was on a piece of rope.
  • Skipping. Keep it nice and simple. Skip for as long as possible, if you cannot skip, try. I started out getting one or two skips, now I skip for as long as I need to!
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10 Secrets to Adding Muscle For Women & Those Over 50

Its not just young men that may benefit from adding muscle, when you start to think about the importance of muscles for stability, strength and shape (beauty). The increased stability will help those over 50 who may start to become nervous about falling, and women who naturally want to look more beautiful – stability will help with visual poise. Increased strength will help anyone over the age of 50 remain independent, with a better quality of life to enjoy retirement. While all women should look to increase their strength and increase their testosterone levels for better career prospects, and their own safety. Finally – shape, or beauty. Which you do for yourself, for the increased confidence, to cultivate attraction and open doors.

The 10 Secret Ways to add muscle and improve Stability, Strength & Shape

The best way to get this done is to be steadfast and patient. Gradually put on muscle, slowly increase how much you eat and train. Big changes fast are not the answer, your body won’t appreciate it. Everything comes to them that waits. And don’t settle for the excuses, take ownership, get serious and jump ahead.

  1. Eat 4-6 meals daily, plenty of meat and veg
  2. Make each meal count.
  3. Have a breakfast with some dairy & protein
  4. Try fasting on a Sunday
  5. Reduce refined sugars and sweets.
  6. Increase water intake
  7. 1 serving of protein with each meal (about the size of your hand).
  8. Give your body time between meals, the ideal is 3hrs.
  9. Follow a Good Personal Training Plan
  10. Get 8 hours sleep. No excuses.

Try to limit your water from plastic bottles – there is some warranted worry about micro-plastics. Buy a good BPA free water bottle, or Fruit infusion bottle. Don’t worry about lapses – they happen, and don’t try to do everything all at once. Implement each new habit slowly, one at a time. This is the best way to add muscle and attain great shape, strength and stability.

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Do You Really Need A Personal Trainer?

Do I need a personal trainer? For most people, maybe not, but you do need a sound fitness routine.

If someone were to throw jewels at Sparrows to scare them off, he would be declared a fool for giving up something so valuable to gain something so trivial. If you succumb to trivial desires (Food, Laziness etc.) at the expense of your body, or your career or your partner, it is exactly like throwing jewels at sparrows.

Individuals who do not exercise regularly are at greater risk than others of developing chronic diseases such as coronary heart disease, hypertension, hypercholesterolemia, cancer, obesity, and musculoskeletal disorders. The importance of regular exercise in not only preventing disease and premature death, but also in maintaining a higher quality of life, received recognition in the first U.S. Surgeon Generals report (U.S. department of health and human services 1996). But Improvements in health depend on the careful balance of an exercise plan designed by a fitness expert. A plan needs to be steadfast and patient to ensure the prime benefits and prevent injury. The volume of exercise needed for the same degree of health improvement varies among health benefit indicators, and too much physical activity is associated with negative health consequences or over use injuries. This is where Personal Trainers will always trump apps, books and YouTube videos. Your Personal Trainer will get to know you better than any app, thus he/she will be able to tailor a fitness plan more appropriately to your needs, body and goal.

Health benefits of exercise

Help in:

  • controlling body weight;
  • building and maintaining healthy bones, muscles and joints;
  • developing strength and agility in older adults so they are better able to move about without falling; and
  • creating a sense of psychological well-being.

Reduction of

  • ​blood pressure in people who already have high blood pressure, and
  • feelings of depression and anxiety.

Reduced risk of

  • dying prematurely,
  • dying prematurely from heart disease,
  • developing diabetes,
  • developing high blood pressure, and
  • developing colon cancer.

Cardiovascular disease (CVD) causes the death of more than 16.7 million people worldwide each year. Coronary heart disease accounts for more deaths annually than any other disease with more than 500,000 deaths each year. Epidemiological research indicates that one of the risk factors in CHD is physical inactivity. You don’t need to become a health and fitness ambassador, but if you are struggling, you do need a steadfast and patient exercise program, planned and carried out by an exercise scientist, that can bring about all the benefits of exercise and reduce all the fatal risks from inactivity.

In all things, you can check with yourself. Am I throwing jewels at sparrows? If you are given a healthy body; designed to live 100 years, you can be declared a fool for doing anything that may shorten that time. That is not to say you must never drink, smoke or do anything risky. But it is the excess of things, mostly an excess of inactivity that will be harmful to you. If you cannot control your pleasures, it is worth while seeking help from someone trained to help you. If you cannot afford a Personal Trainer – try at least the following:

  •  If you have a smartphone, set an alarm/ reminder to go for a walk every day.
  • During adverts on TV, stand up and take a walk into another room.
  • Keep the remote next to the tv, this serves two purposes; 1, You always know where it is and 2, you need to get up and walk a short distance to change the channel; interrupting a period of inactivity.
  • Buy a Wii U, This is a great family console where a great emphasis is on movement.
  • Find a parking space or get off the bus a little way away from where you need to go, giving yourself the opportunity to stretch your legs.
  • Buy a cheap camera and take up photography, as you explore your local area you will be walking leisurely. Do this at the times when you usually comfort eat/ smoke or drink.
  • Track you steps in work, increase them by taking the stairs, or rather than phone the next department, walk over there and introduce yourself personally.

Finally, follow these three essential mottos for nurturing your health.

  1. Avoid violent anger,
  2. reducing your worries,
  3. reducing your appetite.

Follow these essentials as best as you can, and if you can afford an in home personal trainer have a think if it will be of benefit to you.

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Vintage Technology to help you be fit – Wii U

The Wii U was one of the most underrated fitness gadgets ever. But you can still grab one and on the cheap to add something more to your fitness routine.

No other fitness game or technology is as easy to get into and as fun as Nintendo’s Wii Fit U. I can’t recommend any other product that will help you in your fitness goals. It has helped many already and brought families together as a unit rather than all separately watching their own TV shows in different rooms. If you don’t have a Wii U then get one here. 
 Not only is it good for fitness, but you can pick up a free copy of brain training plus future releases like Art Academy to teach everyone how to draw. It is cheap to run, only using the fraction of energy compared to most current gen consoles on the market.

Wii Fit U

It’s time to get fit and take your exercise to the next level! Play Wii Fit U and check out a range of great new exercises that use the Wii U GamePad, Wii Balance Board or both, as well as some of the exercises you already know from Wii Fit and Wii Fit Plus. Available exclusively for Wii U, you’ll experience a work out that is as engaging and fun as it is effective when you buy Wii Fit U. Thanks to the unique combination of the Wii Balance Board and incredible Wii U GamePad controller, you’ll be able to take in all sorts of body training activities.In this release, Wii Fit U offers everything that made the original title a success but brings in new elements that improve on the series. Now, you can do activities and exercises without your TV using the GamePad, pretty handy if the main living room screen is in use! In addition, use the controller to run a Body Test, check your progress and keep track of your results and weight, as well as add photographs with the integrated camera that will help you chart your physical development.

You can pick up the game and the Balance Board, then you can play Wii Fit U games like Dessert Course, which challenges you to take steps and balance desserts using the GamePad like a tray. In Core Luge, you’ll need to sit on the board and tilt to negotiate the icy course, while Trampoline Target will ask you to lean carefully and land your character at the centre of the trampoline. The TV will show what height your Mii character is reaching, while the GamePad offers a bird’s-eye view on its integrated second screen.

Extra Games for Fitness on Wii U

Not only are there a multitude of fitness games and activity games like just dance, but you can also pick up games to teach you how to draw, such as Art Academy. You can also download many, many brain training games to keep your mental health as tight as your physical health.

Best of luck with your fitness, whether you go to the gym, diy or with a personal trainer!


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Client Questions: What are the best Supplements to take? We consider good examples for fitness.

There is no certain evidence that will guarantee that supplements will work for you. What we will look at here is a few supplements in the two main areas, that many in the fitness industry consider good examples of supplements to take.

 Muscle Building

Protein is your big friend here. Even Genghis Khan and his Mongols knew about the benefits of protein. Muscle will burn fat and keep you thin, even when you ‘pig out’ as muscle takes more calories to maintain. Women- don’t be afraid of adding some muscle, aspire to look like the women of Sparta and you will enjoy the same freedoms.

USN Pure Protein IGF-1

Maximuscle ZMA

Fat Loss

It’s very important to keep fat in your diet as it is so important for the body to maintain health. From glowing skin to shiny hair and your general well-being, it’s dangerous to cut it out of your diet. However, you may want to lose some of the excess fat stored around your body, in which case here are some good supplements to take:

Protein Empire High Strength CLA Supplements | 3,000mg Per Serving, Stimulant & Caffeine Free Fat Metaboliser, Cellulite Reducing – 120 Softgels

Grenade Thermo Detonator Weight Management Supplement, Tub of 100 Capsules

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Personal Training; Easy Ways to Improve Your Stability and Strength

Personal Training – Building Strength & Stability; is an exercise plan to strengthen the supporting muscles in your back and shoulders in just a few minutes

Perform each exercise twice before moving on to the next exercise. Be sure to rest for 60-80 seconds between each exercise. This is a great exercise plan for those who are routinely left carrying their work colleges or family!

Seated Row

Choose your preferred Rowing machine (You can use a stationary rower if desired). Hold the bar with your arms almost straight, and lean very slightly backwards, while keeping your back straight and your legs slightly bent.

First draw your shoulder blades back, then, bend your arms and row. Keep the bar at waist level do not raise. Perform this exercise for a few minutes or perform the movement 8-15 times with a comfortable weight. You can always add extra resistance if needed.

machine (You can use a stationary rower if desired). Hold the bar with your arms almost straight, and lean very slightly backwards, while keeping your back straight and your legs slightly bent.

First draw your shoulder blades back, then, bend your arms and row. Keep the bar at waist level do not raise. Perform this exercise for a few minutes or perform the movement 8-15 times with a comfortable weight. You can always add extra resistance if needed.

Javorek Complex

Stand with your feet shoulder width apart with some light dumbbells. Arms down by your side. Raise your arms forward until they are in a straight line in front of you, gripping the weights vertically. Perform this movement 5 times.

Now raise your arms out to your sides until parallel with the floor. The dumbbells should be horizontal. Perform this movement 5 times.

With a bend in your knee, bend forwards keeping your back straight, and raise your arms out to your sides as in the last movement. Squeeze your shoulder blades. Perform this movement 5 times.

For more easy ways to improve discover Personal Training by MGTfit

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Client Questions: Do I need to cut Fat out of my diet?

With many so called ‘fitness experts’ informing people to cut fat completely out of their diet many women that follow this advice can find that their hair becomes dull and thin, they find they have low energy and develop skin problems. So this is an important Client Question to answer: no you don’t need to cut fat our of your diet and here’s why.

Fat is absolutely essential to a healthy and beautiful life. You might you need to cut down, if you are getting too much, but it would be inadvisable to cut it out of your diet. The ancient gladiators new fat was essential, which is why it became an important part of their diet, as fat contributed to the fact that they were more likely to survive an otherwise mortal wound, as the fat helps to protect their organs, veins and arteries from being cut. As always, listen to your body, it should be obvious if you have way to much fat entering your diet, and strike a nice balance, do this through trial and error, to find what works best for you. If you are over weight you clearly need to cut down.

The beauty from the Fat

Fat also plays a apart in giving you luxurious, thick and shiny hair, strong nails and radiant skin. Cut fat out of your diet, and you will have to work hard to create the illusion of having all the things you would have had naturally.

Apart from creating a beautiful body that you can be proud of. Fat plays many important roles in the body, contributing to a healthier and more beautiful body.

The Functions of Fat


  • Protects internal organs
  • Regulation of your body temperature
  • Storage of Hormones
  • Helps Skin and Hair to look radiant, healthy and glossy
  • Fat surrounding muscles and other cells aid growth and repair
  • Helps uptake and storage of fat soluble vitamins
  • Energy storage and use
  • There is a layer of fat around each nerve cell for protection and effective use
  • and the storage of essential fats – the omega group


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New physical fitness guidelines issued: Less than 1 in 3 get enough exercise


  • Just 1 in 5 teens meet the recommended amount of exercise.
  • Recommendations for kids ages 3 to 5 : The guidelines say preschool-aged children should be “active throughout the day to enhance growth and development,”
  • Exercise for teens need to focus more on muscle-strengthening & bone-strengthening
  • Adults continue to need at least 150 mins per week of aerobic & muscle-strengthening exercise
  • Only 26 percent of men and 19 percent of women currently meet the requirements, according to HHS

Read the full guidelines here


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Boom in Pregnancy fitness

Boom in pregnancy fitness as mums seek safe exercise

Pregnant fitness coaching is emerging as a new frontier in the ever-increasing public health battle over obesity. Doctors routinely warn of the dangers of being overweight during pregnancy but how much exercise is safe for growing bubs?

Read more

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Client Questions: Do Dietary or Protein Supplements really work?

Here we answer the questions our personal training clients ask the most. This time: Do supplements work?

So do protein/ vitamin & other supplements work?

Well, supplements can be very good for you or completely useless. Its a yes and no answer, because it depends entirely on what vitamins and minerals your body needs and which of them it does not currently get enough of. If your body does not get enough Vitamin D then a supplement with Vitamin D may help you. However, if your body gets quite enough Vitamin D, then a supplement will do nothing for you and each one you take will be sent straight out as a waste product when you go to the bathroom. Basically, it is much like drinking alcohol, but without all the fun.


So what is the best way of finding out if supplements work for you?

Fortunately they may be a way. You need to be careful as the effects you discover may be the result of the placebo effect. However this is perhaps the only way to test whether you get any benefit from supplements short of submitting yourself to a research lab as a ‘lab rat’.

Have a go with this:

  • For 1-2 months keep a diary and record everything. Your mood, health, acne, pain, how much you eat, how much you sleep, smarter, faster, stronger etc etc etc
  • Now, start taking the supplements that you want, and keep logging in your diary. After 1-2 months, go through it.
  • Is there any difference? If not then perhaps you get enough of the vitamins and minerals your body needs from your general food intake. If you do feel better, well carry on!


Its is not a hugely complicated system to test whether supplements work for you, but it is good enough. And it may save you money or be confirmation to you that you are doing the right thing  for you.