Brunos Fitness

Archive for July, 2009

1. Inhibition of Natural Hormones

The inhibition of natural hormones is probably the most common and probable side effect experienced from the use of anabolic steroids. In almost all cases, adding a hormone into your body will send a message to your endocrine system to stop producing it.

2. Steroid Effects and Liver Damage

Liver damage is probably the most sensationalized of all side effects possible from steroid use. The media often focuses on this particular problem as if it occurs with every steroid, and in every person who takes them.

3. Steroid Effects on Cholesterol (Blood Lipid Profile)

Steroids can, in fact lower HDL cholesterol and raise LDL cholesterol. HDL (high density lipoprotein, commonly referred to as “good cholesterol”) helps to protect the arteries by bringing unused cholesterol to the liver where it is broken down. LDL on the other hand has the opposite effect. Some steroids can therefore cause high cholesterol levels with low HDL and high LDL.

4. Gynocomastia (Development of breast tissue in males)

The development of gynecomastia or feminization of the breast tissue in males is possible with anabolic steroids. This is due to an excess of estrogen being present in the body, through a process known as “aromatization” whereby androgens like testosterone are converted to estrogen. This excess estrogen then finds its way to the receptors in breast tissue and binds to them. This results in the possibility of female-like breast tissue, which must sometimes be removed by surgery.

5. Acne and Anabolic Steroids

Anabolic steroids can cause the Development of acne and the extent to which it is experienced can be due to a number of varying factors, with the particular steroids and exact dosages used being the two primary factors.

6.  Roid Rage

Increased aggressiveness is often claimed to occur with anabolic steroid use. Although it´s highly rare (less than 5%), significant psychiatric symptoms have been found in some steroid users, including aggression and increased violence, mania, and even psychosis. However, it must be noted that in the studies done without a control group, it can safely be assumed that naturally aggressive people simply just be more inclined to use steroids (type-A personalities, if you will).

7. Steroids and Baldness

Steroids can possibly cause men to start balding if they have a genetic predisposition towards Male Pattern Baldness. The gene for baldness is thought to reside in the X chromosome exclusively, so a good general indication of whether someone is genetically predisposed towards being bald is to look at the men on their mothers side.

8. Cardiovascular Problems from Anabolic Steroids

Anabolic steroids have been linked with cardiovascular issues. Part of this may be due to their effects on Blood Lipids (see above). But some of it is due to the fact that many steroid users have been found to have enlarged ventricles. This is actually very common in bodybuilders as well as powerlifters and other types of athletes, and is more indicative of the effect of weight training on the heart, rather than solely steroid use.

9. Virilization (Development of male characteristics in women)

This term refers masculinization, or development of male sexual characteristics that females could potentially suffer from steroid use. This side effect on women is often reversible after the cycle has ended. Some typical signs of virilization are the development of a deeper voice, hirsuitism (growth of excess body hair), enlargement of external genitalia (clitoral enlargement), and possible male pattern baldness, or acne on the face or body.

10. Stunted Growth (height)

The use of some steroids can possibly stunt the growth potential of people who have not finished growing. This is only possible with certain steroids, and not with others. In fact, certain steroids have been used in clinical settings to improve growth rates in children. It is probable that the premature closure of the epiphysial cartilage, which is most likely caused by aromatizable steroids, will lead to a possible growth inhibiting effect, and could ultimately result in a shorter adult height. This most likely an irreversible side effect, as the growth plates would have sealed and can not “re-open”.

11. Prostate Enlargement

Once again, this is only a possibility that steroids could cause enlargement of the prostate. The media-perpetuated claim of possible prostate cancer seems to be wholly unfounded, according to most research. In many cases, this enlargement is quickly remedied upon cessation of anabolic steroid use. The first period of prostate Prostate growth, occurs first during puberty and is as a result of the testicular secretion of androgens. During adolescence to adulthood, the prostate stays at this stage, despite the relatively high levels of androgens found in the body.

12. High Blood Pressure

This problem is possibly the most easily remedied of all steroid side effects. It is very common for steroid using athletes attempting to gain maximum bulk to abstain from all aerobic activity. This causes the body to work much harder to circulate blood. Also, the typical water and sodium retention induced by certain steroids can contribute to this.

13. Kidney Problems

The kidneys can undergo more possible strain during anabolic steroid intake. Kidneys are involved in some of the filtration and excretion systems of the body, and as such, when a foreign substance is administered, they necessarily work harder.

14. Immune System Changes

There is a large amount of data indicating that anabolic steroids may have some effects on modulating the immune system. As with most potential side effects, this is largely dose and compound dependant. There is strong evidence that different analogues produce vastly different effects on the immune system.

15. Sterility in Males and Females

It´s a common side effect of steroids to cause temporary sterility in both males as well as females. In fact, anabolic steroids are so proficient at this that they have actually been studied and approved by the World Health Organization as a male contraceptive possibility. Steroids do this by disrupting the various hormones in women which potentate the ability to have regular menstrual cycles. In men, steroids lower Follicle Stimulating Hormone to the point where normal production of sperm is not possible. This isn´t to say that nobody on a cycle has every conceived; quite the opposite, actually. They have been legions of “happy accidents” reported to me by athletes who were on cycles and thought they could n´t possibly conceive.

There are various kinds of natural body building muscle regime which will benefit in the long run in many ways. The most important benefit of these regimes is that the muscles of the body are built through the natural process. So there is no fear of side effects and other kinds of health problems. And the muscles of the body also remain firmer and healthier for a longer time as compared to taking steroids. Hence it is best to chose the natural way of building muscles instead of opting for chemicals and drugs which cause the body more harm than good.

A healthy diet and the natural growth of muscles also help the body to develop naturally and hence enhance the immune system of the body to combat various kinds of diseases. It is the most preferred and safest way of building muscles.

Aphrodisiacs have a long history in our kitchens and our bedrooms. From raw oysters on the half shell to salty pearls of caviar, certain foods are thought to inspire romance through their smell, taste and even appearance. Some of history’s most fabled lovers like Cleopatra and Casanova were great believers in the power of food to stimulate sexual desire.

But do aphrodisiacs really work, or are they just more proof of the power of suggestion? Research indicates that it’s mostly the latter—but even if you’re not looking for a magical mood enhancer, these tasty foods offer an assortment of healthy vitamins and nutrients. Here are 10 aphrodisiac foods you’ve got to love.

Asparagus

The 17th century English herbalist Nicholas Culpepper wrote that asparagus “stirs up lust in man and woman.” And in 19th century France, bridegrooms were apparently served no less than three courses of the sexy stalks during the prenuptial feast. Asparagus provides a good source of potassium, fiber, vitamin B6, vitamins A and C, and thiamin. It also contains folic acid, which is thought to boost histamine production necessary for the ability to reach orgasm in both men and women.

Almonds

Almonds have been regarded as a symbol of fertility throughout the ages. Its scent is thought to arouse passion in females. (Samson apparently wooed Delilah with these flavourful nuts.) Almonds also provide beneficial vitamin E, magnesium and fiber.

Arugula

Used as an aphrodisiac since the first century A.D., arugula was typically added to grated orchid bulbs and parsnips and also combined with pine nuts and pistachios. Today, the zesty green is frequently used in salads and pasta. Arugula is also an excellent source of vitamins A and C, folic acid, calcium, manganese, and magnesium. The trace minerals and antioxidants found in arugula also help to block absorption of environmental contaminants thought to negatively impact the libido.

Avocado

While their shape is feminine and voluptuous, avocados have long been associated with male sexuality. In fact, the Aztecs called the avocado tree “Ahuacuatl,” which translates to “testicle tree”. (The ancients thought the fruit hanging in pairs on the tree resembled testicles.) The delicious, creamy fruit is especially good for pregnant women because of its high content of folic acid, as well as vitamin B6 and potassium. Avocados are also thought to boost immune function.

Bananas

The banana’s phallic shape is partially responsible for its popularity as an aphrodisiac food, but this ultra-nutritious fruit is also loaded with potassium, magnesium and B vitamins. It also contains chelating minerals and the bromelain enzyme, thought to enhance the male libido. Hindus consider bananas as a symbol of fertility, and according to Islamic myth, back in the Garden of Eden Adam and Eve covered themselves with banana leaves rather than a fig.

Basil

This fragrant herb is thought to stimulate sex drive and boost fertility. Basil is also thought to cure headaches, warm the body and promote circulation. The ancient Greeks considered it their “royal herb”, and in some parts of Italy, it is considered a token of love.

Chocolate

The Aztecs considered chocolate “the nourishment of the gods”. Not only is it sensuous and delicious, it also contains theobromine, a stimulating alkaloid similar to caffeine. Eating chocolate helps the brain produce serotonin, which lights up the pleasure area of the brain. And if you indulge in the dark variety, you’ll reap the benefits of cancer-fighting antioxidants.

Eggs

An ancient fertility symbol, eggs are loaded with vitamins B6 and B5, which helps to balance hormone levels and fight stress. Apparently, eating raw eggs just before sex was thought to enhance the libido. Aphrodisiac properties are associated not only with chicken eggs, but also such delicacies as fish roe or caviar and quail eggs.

Figs

Associated with fertility in many cultures, these sweet, purple fruits are said to have been Cleopatra’s favorite food. Sexy in both appearance and texture, figs have long been a synonym in erotic poetry and literature for female sexual organs.

Oysters

Perhaps the classic aphrodisiac, or certainly Casanova thought so: he ate 50 raw oysters every day for breakfast. Oysters are high in zinc, which raises sperm and testosterone production, thus increasing libido. They also contain healthful omega-3 fatty acids.

Lance Armstrong quotes

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.”

“Winning is about heart, not just legs. It’s got to be in the right place.”

“If children have the ability to ignore all odds and percentages, then maybe we can all learn from them. When you think about it, what other choice is there but to hope? We have two options, medically and emotionally: give up, or Fight Like Hell.”

Manny Pacquiao

Pacquiao was asked if he thought he was the best lightweight in the world at the postfight press conference.

“I don’t compare myself to other fighters,” Pacquiao replied. “I just try to make people happy.”

Muhammed Ali
“It’s lack of faith that makes people afraid of meeting challenges, and I believed in myself.”

Proper Training Techniques
You need to understand compound exercises, progression, training shy of failure, and de-loading periods.

Diet
You need to get enough protein, eat enough meals, and consume enough calories to grow.

Training Techniques
Many lifters go into the gym and perform the same workout, with the same weight, over and over again, and wonder why the results never come. Achieving the results you want isn’t difficult. Simply make sure you are using…

Compound Exercises
Make sure that the majority of exercises in your program are compound exercises. Compound lifts include: squats, dead lifts, overhead press, bench press, pull ups, dips, rows, stiff-leg dead lifts, etc. Compound exercises are the key to building strength and muscle. Isolation work, cable work, pec deck flyes, and most machines won’t give you the results you want.

Progression
Keep a log of your workouts. Every time you hit the gym, try to perform more reps than the last time. And when you hit the “rep ceiling” for that particular exercise (anywhere from 6-20 reps), add more weight the next time you lift. To make strength and muscle gains, you must always be pushing for more reps and more weight. Sticking with the same weight “to tone” your body isn’t doing anything. Your body adapts quickly to current workloads, and you will stop gaining muscle.

Training Shy of Failure
Do NOT train to failure. Training to failure is unnecessary, and taxes the body. Try to stop one rep short of positive failure. Basically, keep performing reps until you’re not sure you can perform another rep, and then quit. It is not positive failure that makes you bigger or stronger, it is the increased workload that comes from progression.

De-loading Periods. When your body feels over-trained, run down, very sluggish, and/or you have nagging joint aches and pains from an extended period of training, it is time to de-load. A de-load period can be one or two weeks, and requires you to hit the gym and perform your same routine, but using 30-40% weight, or 30-40% fewer reps. A de-loading period will allow your body to retain its fitness level, while you recover from fatigue.

Diet
You cannot train properly and then eat junk. Your body needs the proper raw materials to grow. To get the most out of your lifting program, make sure you are…

Protein
Make sure you are eating enough protein. It is best to eat 5-6 smaller meals each day, spaced 2.5-3 hours apart. During each meal, try to eat at least 25-30 grams of quality protein. It is also a good idea to mix up your protein choices. Eggs. Chicken. Seafood. Beef. Diary products. Protein powders and bars.

Meals
As stated above, to best grow, you need a regular intake of proper fuel and nutrients. Smaller, healthy meals keep a constant stream of muscle building nutrients flowing through your system. Try to eat smaller meals every 2.5-3 hours.

Calories
To grow, you can’t be under-eating. Estimate your lean body mass (weight without body fat) with a skin-fold caliper, and then multiply that number by 21. This is a good base daily caloric intake to start with. For example, if your lean body mass is 150 pounds, multiply 150 by 21, and you find that you need to eat a minimum of 3,150 calories each day. Of course, every person’s metabolism is different. If you are losing weight, add 200-500 more daily calories and see what happens over the course of the next two months. If you are gaining too much fat, cut back the calories for a couple of months. Always rely on your lean body mass (via a skin-fold caliper) to help you decide your best course of action.

Zig Zag
It is also a good idea to eat slightly more (200-500 calories) on training days. This zig zag effect assists your body in gaining weight while minimizing, or negating fat gains. Keep your average daily caloric intake for the week the same.

Follow these simple rules, and you will see results. Train hard, train smart, train with compound movements, and eat right.

Supplements are peddled as the holy grail for natural weight lifters. The mentality that muscle building magazines would like you to buy into is…If you could only find the right combination of supplements, then your gains would skyrocket. This isn’t true. Gains, and program success, have little to do with supplement intake. In fact, most lifters can experience great success with no supplements at all.

1. The first thing you have to do is to take a positive outlook at life, and to devote more time for yourself. It is only if you are refreshed and constructive will you be able to overcome bleak times in life. Learn to find time for friends and family and to enjoy the company of others. Start volunteering as this is a great means of making positive use of your excess time.

2. The second tip is to educate yourself by reading newspapers and watching news so that you learn about today’s world. Though you may find lots of negative news like robberies, rape, fraud, cheats and murders in the newspapers, it is by informing yourself about all this negativity that you start fearing less.

3. If you think you can help someone overcome a negative solution by turning it into a constructive one, do so. By helping others, you help yourself. And these people you help will trust you and be there to help you if you fall into a negative situation in the future.

4. Take stock of your financial situation. If in a financial mess, build a plan to come out of it by taking your income, assets and expenditure into consideration. Remember that though the economy may be in recession, there are many other people around the world who live and suffer in worse conditions. This thought itself is enough to help you develop a positive outlook to your negative situation.

5. Surround yourself more with people who have a positive outlook to life than those with negative outlooks. Negativity is contagious; however if you have more of positive friends around you, they will be able to help you overcome the negative vibes created by negative friends.

Keep these tips in mind, and life turns out to be more positive than negative. By changing yourself, you learn to accept negativity in stride and not to let it overcome you. And most important, the future starts looking bright with positive opportunities for you to grab and make the most of them.

1. You’re Not Seeing Results
If you’ve been exercising consistently for several weeks or months and aren’t seeing the changes you’d like, hiring me would be a good choice. I can look at your current program and eating habits and help you see where you should make changes to create a more effective workout. I can also help you determine if the goals you’ve set are realistic for you.

2. You Don’t Know Where to Start
Knowing how to set up a balanced schedule that includes all the activities you need to do can be confusing. The great thing about having me as your trainer is that I can help you maximize your time while helping you stay within your own limits so you don’t overdo it. I can also help you set goals and map out a specific schedule so you know when, how and where you’ll fit in your workouts.

3. You’re Bored with the Same Old Workouts
If you’re an experienced exerciser, maybe you haven’t considered working with a trainer. But it can be a great choice if you need some variety in your workouts. I can bring a fresh perspective and new ideas to challenge both your body and your mind. Even if you just do a few sessions or meet every few weeks, you’ll find it refreshing to have new workouts and new exercise toys to play with.

4. You Need to Be Challenged
I can motivate you to push past those self-imposed limits, encouraging you to lift heavier, go longer and challenge yourself more than you would on your own. You’ll find it’s very hard to slack off with having me standing over you, telling you to do just…one…more…rep!

5. You Want to Learn How to Exercise on your Own
Even if your goal is to create your own workouts and exercise by yourself, hiring me for a few sessions can be a great benefit for learning the right way to exercise. This is especially true if you want to learn more about the muscles in your body, the exercises that target those muscles and how to do those exercises with great form. Just a few sessions I can teach you a lot about your body and how it works.

6. You Need Accountability and Motivation
There’s nothing like a standing appointment to get your butt in gear for a workout. Not only that, I provide some accountability so, even when you don’t have a session, you know I will be asking if you did your planned workouts. Just knowing that will make it harder for you to skip your workouts.

7. You Have a Specific Illness, Injury or Condition
If you have any specific issues like arthritis, heart disease, old injuries, etc., working with me and (who works with your doctor, of course) we can help you find a program to help heal injuries and avoid any further problems. It’s also a great idea to work with me if you’re pregnant and want a safe, effective workout to keep you healthy and fit.

8. You’re Training for a Sport or Event
If you’re training for a marathon, a tennis tournament or some other type of sport or event, I can help you figure out what you need to do to stay strong without taking away from your other training. I can also help create a training program and map out a plan for the coming event.

9. You Want Supervision and Support During Workouts
Some people know how to exercise and they even know how to do the exercises correctly, but they like having a trainer around for support and supervision. If you’re lifting very heavy weights or need someone to help with partner-type exercises, working with a me would be a good choice for you. I can spot you during workouts and help you come up with a good training plan for your goals.

10. You Want to Workout at Home
If you’d like to exercise at home but either don’t have a lot of equipment or aren’t sure how to use what you have, in-home personal training is an excellent choice. I can show you exactly how to use what you have to get the best workout for you or I can bring my own equipment with me to give you a great workout. I can also make recommendations for equipment that will help you reach your goals.

10. Beer

The newest bad kid on the block, beer has long been overshadowed by its healthier alcoholic cousins. While no one’s suggesting you switch that glass of antioxidant-rich Pinot Noir for a tall glass of lager-there’s still that beer gut to worry about-new research has suggested that moderate beer intake can actually improve cardiovascular function. Now if only a scientist will discover the health benefits of ballpark franks and chicken wings. Heaven.

9. Anger

If you’re one of those people who tends to bottle things up, only to explode … don’t hold it in so long. Studies show that bursts of anger here and there are good for the health, and can be an even more effective coping mechanism than becoming afraid, irritated or disgusted. Anger, like the consumables in this list, however, is best in moderation: stay angry for long periods of time and you’ll be plagued with a host of health issues, like blood pressure, sleep disorders and lung damage.

8. Coffee

Java is one of the most debated substances around. Is it good for you? Is it bad for you? Both? The consensus, now anyways, seems to favor those who enjoy their morning jolt-unrelated studies claim coffee is a major source of antioxidants in our diet and can help lower your risk of diabetes. Something in the beans is also thought to ease the onset of cirrhosis of the liver and pancreatitis, good news for those who like to party hard all night before their morning caffeine boost.

7. LSD

We’re definitely not in the business of advocating drug use. But check out this interesting science: In heavy drinkers, small doses of LSD have been thought to help bypass the rock-bottom stage of alcoholism and prevent relapses. These studies-some decades old-were done in closely monitored, clinical settings; many patients haven’t had a drink in the many years since. It’s an interesting finding that needs a lot more investigation, and not a remedy that should ever be tried at home. Meantime, and this may come as no surprise, recent study of 36 volunteers who took an LSD-like drug in a lab setting had them reporting mystical experiences and behavior changes that lasted for weeks.

6. Sunlight

Exposure to the sun’s rays is necessary to survive, but can also kill you in gross, cancerous quantities. Asthmatics, at least, could benefit from measured doses of ultraviolet rays, according to scientists. Sunlight suppressed the immune reactions that cause asthma in some lab studies with mice and could be used to treat humans afflicted with the disease in the future. And sunlight-even if indirect, such as on a shaded porch-is known to boost the mood. Extra sunlight can help office workers avoid afternoon drowsiness, a recent study found. There’s still no excuse to head outside and bake, however.

5. Maggots

They’re creepy, slimy and altogether ooky, but maggots can save your life. These squirmy larvae are science’s newest wonder-cure and were approved in 2003 as the Food & Drug Administration’s only live medical device. Placed on serious wounds, maggots mimic their “wild” lifestyle and munch on bacteria and dead tissue, stimulating healing and helping to prevent infection.

4. Marijuana

It’s medicinal, we swear! Marijuana, often associated with memory loss, is ironically now being hyped as a way to stave off the ultimate form of memory loss: Alzheimer’s. Recent studies on mice suggest that anti-inflammatories found in the drug prevent the clumping of brain proteins, one major cause of the disease. So when should you start preventative therapy? We suggest waiting for the human studies to wrap up.

3. Red Wine

A crucial ingredient in the diets of the world’s heart-healthiest populations-like those Bordeaux-guzzling French-red wine has long been known to have potent anti-cancer and artery-protecting benefits. The key, some studies indicate, is an antioxidant found specifically in the skin of red wine grapes, called resveratrol. The latest studies even link resveratrol to greater endurance, a reduction in gum disease and Alzheimer’s. White wine, which is fermented after the skins are removed, is less beneficial according to some studies.

2. Chocolate

Chocolate lovers rejoice: study after study lately has touted the magical benefits of the indulgent treat, which is packed with the antioxidant flavonols that prevent certain cancers and keep your arteries from clogging. The most recent news? These powerful chemicals may even increase blood flow to the brain, warding off dementia. Just stick to the highest cocoa content possible-the bars packed with sugar don’t help your health one bit.

1. Sex

Scientists have found that the benefits of sex go beyond immediate, ahem, gratification and satisfying the goal of procreation. Besides the obvious evolutionary purposes, we can all take pleasure in the news that having sex is an easy way to reduce stress, lower cholesterol and improve circulation throughout the body. As if you needed another excuse.

Reason #1: You Have a Perceived Lack of Time

This is probably the most common complaint. You have your career, a girlfriend or wife and possibly kids to attend to, not to mention your buddies who are always tempting you to go over and watch the game. Life’s demands just don’t stop, and often, they crowd out your gym time. What you can do:

Schedule your workout time. Start scheduling your workout time into your day just like you would a doctor’s appointment. Once it’s written, view it as a commitment, something you will have to schedule other things around.

Maximize your workout time. The second thing you can do is make sure you are making the most out of your workouts at the gym. Instead of doing a whole bunch of exercises that isolate one muscle, such as tricep kickbacks, do compound exercises that will work many muscles all at once (e.g. chest press).

Consider supersets. You can either alternate between agonist and antagonist muscle groups like biceps and triceps, or between upper and lower body exercises. This way, you can work one muscle group while the other is resting and cut that “dead” time out of your workout.

Schedule shorter sessions. If you only have 30 minutes, you can still get a great workout, so long as you push yourself hard. You don’t really need to dedicate an hour or more to see results. Many times, people in the gym are actually overtraining, and cutting down your workout time might actually provide you with better results.

Have easy access to your gym. Finally, when choosing a gym, make sure it’s easily accessible. Find one on the way to or from work and you will be much more likely to make a stop.

Reason #2: You Don’t See Results

You’ve been working out for three months and have yet to see results. This makes you question why you even bother and sends your motivation out the window. If this is the case, it’s time to re-evaluate your workout routine. What you can do:

Hire a personal trainer. Enlist the help of a professional trainer who might be able to quickly pick up exactly what to change to achieve your desired results.

Set realistic goals. If you started working out a month ago weighing 200 pounds with 25% body fat, you won’t be able to get down to a cut, 10% body fat frame in a few weeks. If your goal is a large one, break it down into smaller mini-goals so that you are continuously making small achievements.

Eat healthy. Finally, have a look at your diet; if you are grabbing a handful of nuts while watching the game or have been knocking back an extra beer after work lately, these will all add up and slow your progress. When your diet is on track, your efforts in the gym will be much more noticeable.

Reason #3: You Injured Yourself

If you’ve suffered an injury recently, this will no doubt be a setback for you. But don’t become depressed about it and completely avoid the gym. What you can do:

Shift the focus of your workouts. Take the time to focus on other aspects of your workout that you have been neglecting. If you’ve been really hammering the weights hard, try emphasizing your cardio training a little more.

Emphasize other body parts. If you injured a smaller body part, such as your shoulder, you can still perform strength exercises for your legs. Just make sure you allow yourself enough time to recover and seek professional treatment if need be, otherwise you will only increase the amount of time you are sidelined.

Reason #4: You Go to the Gym, but Don’t Get Enough Done

This may be the case if you socialize at the gym. Your rest periods turn into rest sessions and a trip to the water fountain usually involves a detour to chat with the girl on the bike. If this sounds like you, it’s time to focus on why you’re there. What you can do:

Set an amount of time to train. Try to perform your entire workout within a set period of time. Once you get it out of the way, take a few minutes to socialize and relax.

Hire a personal trainer. As mentioned above, a personal trainer might keep you on track. Since you’re paying by the hour, you’ll be a lot more focused.

Reason #5: You are Self-Conscious or Intimidated

If it’s been a while since you last worked out, you may feel slightly embarrassed by your current shape when you’re in the gym amongst all the other guys who seem like they’ve been there for years.

Or, if you’re a newbie and don’t understand many of the basic concepts, you might feel intimidated by all the different equipment and machines. What you can do:

Talk to a personal trainer. Make an appointment with a personal trainer who will show you all the basics and get you started on a program you feel comfortable with.

Train during slow times. If your appearance makes you feel uneasy, head to the gym at non-peak hours so there will be fewer people around. It would also help to remind yourself that it’s a matter of time before you see improvements.

Train with a buddy. Find a friend who’s also interested in getting in shape. Your workouts will be more enjoyable and you’ll have a spotter

Reason #6: You Don’t Like Your Gym

If you got your gym membership years ago, various factors might have changed. If it’s the gym that’s keeping you out of the gym, then it’s time to look at taking out a new membership. What you can do:

Get a membership at a new gym. When looking for a new gym, take advantage of many of the free offers out there allowing you to be a “member” for a week before making a commitment to ensure you like it. Also, make sure you read up on all their policies and guidelines before signing any sort of contract.

Subscribe to a large chain of gyms. Become a member of a larger chain that allows you to train at any location in your city and drop in as a guest when you travel.

Reason #7: No One Supports Your Efforts

Your girlfriend may be angry that you’re cutting into the time she gets to spend with you by going to the gym, and your friends may become slightly resentful of your rapidly-improving body and the fact that you’re making them look bad. What you can do:

Invite them to train with you. Invite your girlfriend to the gym and try to pique her interest in fitness. If she’s not the fitness type, then make it clear that you are working out to feel better about yourself.

If your buddies are the problem, invite them as well. Otherwise, you may want to avoid mentioning your workouts around them.

Reason #8: You Don’t Like Going Anymore

If you are just finding it hard to go, for no particular reason, you may just need a break. Everyone experiences a bit of a burnout or a psychological barrier from time to time. What you can do:

Visualize the results. Envision the results you hope to see as a way of motivating yourself to go again.

Update your routine. Change your workout routine. Try some new exercises or maybe even a whole new form of workout such as boot camp or a kickboxing class. Often, a change of pace is enough to get you going again.

Reward yourself. Buy yourself something you really want after a given amount of successful sessions. Set a goal you can work toward.

Training Hard… or Hardly Training?

Try not to stress too much if you find yourself losing interest in working out. There are so many reasons why this could be happening and most men will experience one or the other at some point in their lives.

Just stop and take a good look at what underlying factors are pushing you away and come up with a way that works for you to beat these factors out and re-motivate yourself to continue on your path to better health and a better body.