Keep Exercise Journals For Real Results

Always make sure to keep a detailed training journal. By keeping a journal of your training sessions, you will have a detailed log of your every exercise you perform along with reps, sets and how much weight you lifted. It's also great to document how you felt before, during and after your training session along with any food/supplements you took before and after you trained. By keeping an exercise journal, you will have access to a wealth of information and be able to detect specific areas in your current training routine which can be changed or improved upon.

One of the biggest mistakes most people make is to continue on with a training routine that simply does not work well for them. As the old saying goes, "Insanity is doing the same thing over and over again, and expecting different results". Don't let exercise insanity set in. Make sure to always switch up your training routines and document each one of them into your exercise journal. When you look back on your training journal, you will see specific patterns where you are succeeding and also where you're falling short. One of the most important pieces of exercise advice is to figure not only "what to do", but more importantly "what not to do". When you know the areas to avoid, your progress will skyrocket!

You can download our FREE exercise journals here:

http://www.shapefit.com/exercise-journals.html

Kris Bierek is a fitness specialist for the health and fitness site http://www.ShapeFit.com where you can find FREE fitness tools like fitness newsletters, dieting tips, weight loss help, exercise questions and a free fitness analysis to help you get into the best shape of your life!

In The News:
table border=0 width= valign=top cellpadding=2 cellspacing=7trtd width=80 align=center valign=topfont style=font-size:85%;font-family:arial,sans-serifa href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://abcnews.go.com/Health/wireStory%3Fid%3D5973585cid=1255055244ei=3LbvSOvSGKiY6AOP7Y2-Awusg=AFQjCNEO-6EOt_z5TCzNMaWwre2aDpgbsQimg src=http://news.google.com/news?imgefp=_T0oZUyVit8Jimgurl=a.abcnews.com/images/Health/nm_exercise_081007_mn.jpg width=80 height=60 alt= border=1brfont size=-2ABC News/font/a/font/tdtd valign=top class=jfont style=font-size:85%;font-family:arial,sans-serifbrdiv style=padding-top:0.8em;img alt= height=1 width=1/divdiv class=lha href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://timesofindia.indiatimes.com/Fitness/Exercise_good_for_would-be-mommies/articleshow/3577723.cmscid=1255055244ei=3LbvSOvSGKiY6AOP7Y2-Awusg=AFQjCNGx-YK-33Vrq2x1uMV_vrWy_WwfhQbExercise/b good for would-be-mommies!/abrfont size=-1font color=#6f6f6fTimes of India,nbsp;Indianbsp;-/font nobr15 hours ago/nobr/fontbrfont size=-1Moderate bexercise/b during pregnancy does not contribute to low birth weight, premature birth or miscarriage, according to a new study, which claims that b.../b/fontbrfont size=-1a href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.kaisernetwork.org/daily_reports/rep_index.cfm%3FDR_ID%3D54954cid=1255055244ei=3LbvSOvSGKiY6AOP7Y2-Awusg=AFQjCNHMg-tpmMFkvoXNMT_d0B1GpYKPpwRegular bExercise/b Can Help Prevent Chronic Illness, Reduce Health b.../b/a font size=-1 color=#6f6f6fnobrKaiser network.org/nobr/font/fontbrfont size=-1a href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.upi.com/Health_News/2008/10/10/Exercise_reduces_pregnancy_complications/UPI-89741223617816/cid=1255055244ei=3LbvSOvSGKiY6AOP7Y2-Awusg=AFQjCNELetSmXiJpm75p7kHM9pyVMrVeawbExercise/b reduces pregnancy complications/a font size=-1 color=#6f6f6fnobrUnited Press International/nobr/font/fontbrfont size=-1a href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.thewest.com.au/default.aspx%3FMenuID%3D2%26ContentID%3D102030cid=1255055244ei=3LbvSOvSGKiY6AOP7Y2-Awusg=AFQjCNGcaCsbJlFTwI1spWSbKE0gcWAI8QMore pain, but more gain in extra bexercise/b/a font size=-1 color=#6f6f6fnobrThe West Australian/nobr/font/fontbrfont size=-1 class=pa href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.washingtonpost.com/wp-dyn/content/article/2008/10/09/AR2008100901161.htmlcid=1255055244ei=3LbvSOvSGKiY6AOP7Y2-Awusg=AFQjCNHYLAEvyEpX3lpUVqdMCrFUOYjPHQnobrWashington Post/nobr/anbsp;- a href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.marketwatch.com/news/story/health-fitness-industry-makes-commitment/story.aspx%3Fguid%3D%257BF69BDE32-2EFE-406C-AC76-473BE3DFD9F5%257D%26dist%3Dhpprcid=1255055244ei=3LbvSOvSGKiY6AOP7Y2-Awusg=AFQjCNE-nQfenglkPu9nX5nKmAZJ_69aVAnobrMarketWatch/nobr/a/fontbr/font class=p size=-1a class=p href=http://news.google.com/news?sourceid=navclientie=ISO-8859-1rls=GGLG,GGLG:2005-22,GGLG:enncl=1255055244hl=ennobrall 490 news articles/nobr/a/font/div/font/td/tr/table
table border=0 width= valign=top cellpadding=2 cellspacing=7trtd valign=top class=jfont style=font-size:85%;font-family:arial,sans-serifbrdiv style=padding-top:0.8em;img alt= height=1 width=1/divdiv class=lha href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.marketwatch.com/news/story/kratos-defense--security-solutions/story.aspx%3Fguid%3D%257BF73C9C20-CEE9-4A6B-A3FE-5E6E9BD8AF27%257D%26dist%3Dhpprcid=1256082979ei=3LbvSOvSGKiY6AOP7Y2-Awusg=AFQjCNGqI7oqIWMUXfCp6P8-3p80wmCPAQKratos Defense amp; Security Solutions to Participate in Community b.../b/abrfont size=-1font color=#6f6f6fMarketWatchnbsp;-/font nobr7 hours ago/nobr/fontbrfont size=-1The objective of the bexercise/b is to demonstrate the state#39;s level of disaster preparedness, with participation from all major emergency response agencies b.../b/font/div/font/td/tr/table
table border=0 width= valign=top cellpadding=2 cellspacing=7trtd valign=top class=jfont style=font-size:85%;font-family:arial,sans-serifbrdiv style=padding-top:0.8em;img alt= height=1 width=1/divdiv class=lha href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.sciencedaily.com/releases/2008/10/081010100421.htmcid=1256117471ei=3LbvSOvSGKiY6AOP7Y2-Awusg=AFQjCNFMR67iIESyycZJ_re33bdsKtY_0QOne Hour Of Moderate Daily bExercise/b Insufficient To Curb Childhood b.../b/abrfont size=-1font color=#6f6f6fScience Daily (press release)nbsp;-/font nobr5 hours ago/nobr/fontbrfont size=-1The study also found that bexercise/b alone had no positive effect on weight control over time, although the research team were keen to stress that this does b.../b/font/div/font/td/tr/table
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table border=0 width= valign=top cellpadding=2 cellspacing=7trtd valign=top class=jfont style=font-size:85%;font-family:arial,sans-serifbrdiv style=padding-top:0.8em;img alt= height=1 width=1/divdiv class=lha href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.medpagetoday.com/PainManagement/BackPain/tb/11266cid=1256165672ei=3LbvSOvSGKiY6AOP7Y2-Awusg=AFQjCNF75H1vCDV9O8Crp2GX8-0fsP2uYwbExercise/b Rehab Appears Useful and Safe After Lumbar Disc Surgery/abrfont size=-1font color=#6f6f6fMedPage Today,nbsp;NJnbsp;-/font nobr2 hours ago/nobr/fontbrfont size=-1By Todd Neale, Staff Writer, MedPage Today AMSTERDAM, Oct. 10 -- After surgery for a prolapsed lumbar disc, bexercise/b appears to be a beneficial part of a b.../b/font/div/font/td/tr/table
table border=0 width= valign=top cellpadding=2 cellspacing=7trtd valign=top class=jfont style=font-size:85%;font-family:arial,sans-serifbrdiv style=padding-top:0.8em;img alt= height=1 width=1/divdiv class=lha href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.washingtonpost.com/wp-dyn/content/article/2008/10/09/AR2008100900533.htmlcid=1255853052ei=3LbvSOvSGKiY6AOP7Y2-Awusg=AFQjCNG5BdZuPMzfT-OD26J0zK9VVt308QMilitary to Perform bExercise/b Flights Over Region Today/abrfont size=-1font color=#6f6f6fWashington Post,nbsp;United Statesnbsp;-/font nobrOct 9, 2008/nobr/fontbrfont size=-1AP The US Air Force is planning a one-day flight bexercise/b in the Washington region. The aircraft will perform a series of training flights starting early b.../b/font/div/font/td/tr/table
table border=0 width= valign=top cellpadding=2 cellspacing=7trtd width=80 align=center valign=topfont style=font-size:85%;font-family:arial,sans-serifa href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://chattahbox.com/health/2008/10/06/support-continues-for-breast-cancer-awareness-month/cid=1255048041ei=3LbvSOvSGKiY6AOP7Y2-Awusg=AFQjCNGFwaQxaw8eGQKP4wVtmoVus5euMgimg src=http://news.google.com/news?imgefp=jUff9s7ht-AJimgurl=www.chattahbox.com/images/breast_cancer_awareness_push.jpg width=62 height=80 alt= border=1brfont size=-2ChattahBox/font/a/font/tdtd valign=top class=jfont style=font-size:85%;font-family:arial,sans-serifbrdiv style=padding-top:0.8em;img alt= height=1 width=1/divdiv class=lha href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.publicopiniononline.com/ci_10684161cid=1255048041ei=3LbvSOvSGKiY6AOP7Y2-Awusg=AFQjCNH_4u5n6i7MJanbYCjakapSdkR6QAbExercise/b and breast cancer/abrfont size=-1font color=#6f6f6fChambersburg Public Opinion,nbsp;PAnbsp;-/font nobr14 hours ago/nobr/fontbrfont size=-1While events like the Komen race are held to raise breast cancer awareness, the positive side effects of such bexercise/b-related activities are twofold. b.../b/fontbrfont size=-1a href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.johnstownbreeze.com/modules.php%3Fname%3DNews%26file%3Darticle%26sid%3D2900cid=1255048041ei=3LbvSOvSGKiY6AOP7Y2-Awusg=AFQjCNHdmK_BzK1B8BGYY2ClrpvBaUf6HQEvents held to raise breast cancer awareness/a font size=-1 color=#6f6f6fnobrThe Johnstown Breeze/nobr/font/fontbrfont size=-1a href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.gairrhydd.com/features/877/get-in-the-pink-for-breast-cancercid=1255048041ei=3LbvSOvSGKiY6AOP7Y2-Awusg=AFQjCNFYD0nesKeqbh7usW-wldBW5vRydgGet In the Pink for breast cancer/a font size=-1 color=#6f6f6fnobrgair rhydd/nobr/font/fontbrfont size=-1a href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.nashuatelegraph.com/apps/pbcs.dll/article%3FAID%3D/20081008/COLUMNISTS44/310089978/-1/FOODcid=1255048041ei=3LbvSOvSGKiY6AOP7Y2-Awusg=AFQjCNErSCPtGQOttZVslX5lpaBJhIT5ZQTake steps to help prevent breast cancer/a font size=-1 color=#6f6f6fnobrNashua Telegraph/nobr/font/fontbrfont class=p size=-1a class=p href=http://news.google.com/news?sourceid=navclientie=ISO-8859-1rls=GGLG,GGLG:2005-22,GGLG:enncl=1255048041hl=ennobrall 71 news articles/nobr/a/font/div/font/td/tr/table
table border=0 width= valign=top cellpadding=2 cellspacing=7trtd valign=top class=jfont style=font-size:85%;font-family:arial,sans-serifbrdiv style=padding-top:0.8em;img alt= height=1 width=1/divdiv class=lha href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.thecalifornian.com/article/20081009/NEWS01/81009028cid=1256047751ei=3LbvSOvSGKiY6AOP7Y2-Awusg=AFQjCNG_2Ob0a-Q0SZ4anFK9eEE_vACXNwAnti-terrorism bexercise/b may slow traffic in Monterey/abrfont size=-1font color=#6f6f6fThe Salinas Californian,nbsp;CAnbsp;-/font nobr14 hours ago/nobr/fontbrfont size=-1The Defense Language Institute Foreign Language Center and Presidio of Monterey will conduct the bexercise/b to assess the installation’s ability to respond to b.../b/fontbrfont size=-1a href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.kcba.com/news/local/story.aspx%3Fcontent_id%3Dd5d4e45c-38d1-4b88-840c-59c8d515713ccid=1256047751ei=3LbvSOvSGKiY6AOP7Y2-Awusg=AFQjCNG3dXpI79Sx-kUNfHraXFmowOubyQAnti-Terrorism Training in Monterey/a font size=-1 color=#6f6f6fnobrKCBA/nobr/font/fontbrfont class=p size=-1a class=p href=http://news.google.com/news?sourceid=navclientie=ISO-8859-1rls=GGLG,GGLG:2005-22,GGLG:enncl=1256047751hl=ennobrall 3 news articles/nobr/a/font/div/font/td/tr/table
table border=0 width= valign=top cellpadding=2 cellspacing=7trtd valign=top class=jfont style=font-size:85%;font-family:arial,sans-serifbrdiv style=padding-top:0.8em;img alt= height=1 width=1/divdiv class=lha href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.hometownlife.com/apps/pbcs.dll/article%3FAID%3D/20081010/OPINION/81010005cid=1256113954ei=3LbvSOvSGKiY6AOP7Y2-Awusg=AFQjCNGan-oBohFRM9FOVINt5efcNHG5nwTOM WATKINS: bExercise/b your right to vote – or liberty is history/abrfont size=-1font color=#6f6f6fMirror,nbsp;MInbsp;-/font nobr5 hours ago/nobr/fontbrfont size=-1You can and should bexercise/b your right to vote. Make democracy work for us all. People around the globe are dying to vote. Vote – or liberty is history. b.../b/font/div/font/td/tr/table
table border=0 width= valign=top cellpadding=2 cellspacing=7trtd valign=top class=jfont style=font-size:85%;font-family:arial,sans-serifbrdiv style=padding-top:0.8em;img alt= height=1 width=1/divdiv class=lha href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://latimesblogs.latimes.com/booster_shots/2008/10/for-overweight.htmlcid=1255870141ei=3LbvSOvSGKiY6AOP7Y2-Awusg=AFQjCNH_Uo7dynoGKO7ImajHb7KcO7KbBgFor overweight women, roadblocks to bexercise/b may be in their head/abrfont size=-1font color=#6f6f6fLos Angeles Times,nbsp;CAnbsp;-/font nobrOct 9, 2008/nobr/fontbrfont size=-1Let’s be honest — most of us are able to bexercise/b, we just choose not to. We set up our own roadblocks that undermine whatever intentions we may have to be b.../b/fontbrfont size=-1a href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://health.usnews.com/articles/health/healthday/2008/10/09/mental-barriers-block-obese-women-from-exercise.htmlcid=1255870141ei=3LbvSOvSGKiY6AOP7Y2-Awusg=AFQjCNHC5fXd2JqPxijlBQOk5rhPKEZbzgMental Barriers Block Obese Women From bExercise/b/a font size=-1 color=#6f6f6fnobrU.S. News World Report/nobr/font/fontbrfont class=p size=-1a class=p href=http://news.google.com/news?sourceid=navclientie=ISO-8859-1rls=GGLG,GGLG:2005-22,GGLG:enncl=1255870141hl=ennobrall 10 news articles/nobr/a/font/div/font/td/tr/table
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