It is difficult to know how much weight you need to lose to get to your  goals. Everyone has different goals, some people want to lose weight to stay healthy, this might mean only losing a few pounds. Others may have more specific goals like a specific dress size. Whatever your ultimate aim, it is important that you set reasonable goals for yourself.
When setting goals, either in exercising in the gym near skipton, in dieting, or in any other aspect of life, you need to follow some basic rules.

Make it:

• Specific and Realistic

• Measurable

Do I actually want and need to Lose Weight?

Most people feel like they need to lose weight, even those that are already at a healthy weight. It is important that you are losing weight in a healthy and beneficial way. If you are unsure of whether you need to lose weight, there are a few broad parameters to bear in mind.

You may need to lose weight if:

• Your BMI is more than 25
• If you have a Waist-Hip ratio of higher than .8 for women and higher than 1.0 men
• An Abdominal Girth measurement of more than 35 inches in women and 40 inches in men

This is not a particularly accurate way to tell if an individual needs to lose weight, for an individual assessment you may need to visit a doctor.

For more information on setting diet and exercise goals in the gym near Skipton, or for a completely bespoke diet plan, please enquire about one of our personal trainers.

Everyone abandons their routines at some point, you are not alone. Even if you have been given a routine by a Personal Trainer, you will eventually fail.  To succeed at exercise and fitness, you need to learn how to use those failures in the gym near Keighley to your advantage.

I love sitting down and planning my exercise schedule. Just doing this makes me feel excited to do exercise. Unfortunately, other commitments always seem to get in the way of my exercise regime. Coming down with a cold or having to work late make me throw the exercise regime out of the window.

It is important to realise, however, that no one is perfect at keeping to their exercise regime. Even more important is the realisation that you don’t have to be. Instead, you need to try your hardest to meet your exercise commitments, as you do with your other commitments. Once you have done this, you can be proud of what you have achieved, even if it falls short of your original goal.

The first step in overcoming failure is to stop feeling guilty. It takes a long time to come up with a fitness regime that works for you. Even harder is finding ways to adapt to your changing circumstances. Don’t be afraid to try new regimes and don’t be afraid to risk failure. Every time you fail, you have given yourself an opportunity to learn something about yourself. Figuring out why you failed is an important part of creating a fitness regime that works for you. These failures give you a chance to define what you’re trying to achieve.

Once you learn to no longer feel guilt about skipping exercise, you can feel positive towards exercise and will be more likely to continue exercising. Don’t be afraid to try a whole new approach to exercise, if your current one is not working.

Ultimately, the only way to succeed at exercise is to stay motivated, learn from mistakes and never give up.

More information on staying motivated in the Cross Hills Gym >>

More information on getting started in our Fitness Centre near Keighley>>

One of the Martial Arts Classes in the Gym in Cross Hills is a great way to fill the gaps in your exercise regime. Its a great way to have fun whilst keeping fit and socialising. Who knows, you may even reveal a talent that you never knew you had and start competing in your chosen martial art.

Why Take Up A Martial Arts Class?

Martial Arts are great sports to take up for a number of reasons, they:

Encourage self discipline.
By taking up a martial arts class you will help to increase your self discipline. You will only improve by attending regular sessions and training regularly. You will learn to control your emotions and will probably find yourself becoming more disciplined in other areas of fitness and elsewhere.

Improve Self Defence
Martial Arts are perfect for learning self defence. Even if you find yourself never being in a situation where you have to defend yourself, the confidence you will gain from classes is invaluable. It will translate into confidence in other aspects of your work and social life.

Improve Fitness
Sparring is a great cardio workout and grappling on the floor utilises every muscle in the body. Most Martial Arts are great for improving general fitness levels and building functional strength.

Encourage competition
By taking up a Martial Art you have the opportunity to compete against other practitioners. This is great fun and is a massive incentive for many people to train.

At No 1 Fitness Centre you have the opportunity to try out a wide range of martial arts classes and other fitness classes as well as using the gym facilities. Taking up a Martial Art is a great way to try something new and fun, improve fitness, learn a useful skill and gain both the confidence and self discipline needed in everything you do.

You might have had your induction or come down to Cross Hills and had a look around the gym. If so you have seen the vast expanse of machines and contraptions that spread over 6000 sq ft, all of which are designed to get you fit. You might have taken a look at our calender showing the different fitness classes and martial arts classes available. You probably can’t wait to get going and embark on your fitness journey.

The first time you walk into the gym and workout, however, you might feel confused and out of place. You might not remember, from the induction, how any of these machines work and, worse, you probably have no idea where to start.

Utilise Your Induction

Once you have joined our gym in Cross Hills, near Skipton, you will be offered a new member induction. It is important to take full advantage of this if you are new to exercise or a veteran. Our personal trainer will offer expert advice and give you a tour of the No 1 Fitness Centre. You can learn the basics of how things work and will be given guidance on how to achieve your workout goals. At the end of the session our personal trainer will have devised a basic exercise regime for you to take away. Feel free to ask questions and get as much information as you can.

Using Cardio Machines.

The machines at the No 1 Fitness Centre are separated from the Resistance Machines and Weights. Some can be found downstairs and some can be found upstairs.

The Treadmill
This is a popular machine in the gym in Cross Hills. It is easy to use and mimics the walking or running we do on a daily basis.

The Elliptical Trainer
This is a popular machine in the gym near Skipton. It offers a low-impact workout. It works like a bike, but you pedal while standing up and move your hands using the handles.

The Stationary Bike
This is another great option for beginners. The gym in Cross Hills offers a recumbent version, which has more back support, and an upright version.

The Rowing Machine
A harder machine to use. Ask for proper instruction before using, but a great way to improve your fitness.

More information on Cardiovascular Machines >>

Using Strength Training Equipment

Resistance Machines

You’ll probably notice that there are a variety of machines for each muscle group in the Gym in Cross Hills. The easiest way to workout is to choose one exercise for each muscle group and concentrate on that to start with. This is where the induction session is invaluable. Take the time to learn correct technique.

If you’re a beginner, starting out with machines is probably a good idea because they provide support and encourage good form. Once you become comfortable with machines and start to get stronger, you will probably want to add more free weights to the mix to work on other areas of the body.

More information on Resistance Machines >>

Free Weights

The free weight section of the gym contains racks of dumbbells, barbells, plates and more. Here you will find everything you need to perform an endless variety of exercises. You will also find cable machines which require you to use your own body for balance and support. At this stage it may be appropriate to hire a personal trainer to help you get accustomed to the free weight section.

More information on Free Weights >>

Taking advantage of Classes

At No 1, near Skipton, we also offer a variety of classes, both fitness and martial arts. You should take full advantage of these and take the opportunity to try something new. You can come and watch a class first if you are unsure . Many of the classes at No 1 Fitness Centre in Cross Hills are suitable for beginners and many of those taking part will be beginners.

Using other areas of the gym

Upstairs is a huge are set aside for our members to perform personal exercises and stretches. This includes matts for stretching and ab exercises, as well as a larger martial arts area for bag work and skipping.

To step out of your every day routine and take up exercise requires a huge amount of motivation. We try to start exercising but, when it comes to doing it, we find other things we suddenly must do.

What are we waiting for?

We are often waiting for something to drive us to exercise. For some people, the drive to exercise in the gym in cross hills may come from the desire to compete and to win. For a lot of people its about looking good. Some people only find motivation when a healthier lifestyle becomes a necessity.  Whatever motivates you, it is turning your desire into a necessity that will ultimately ensure you keep exercising.  Although you may like the idea of losing weight, or taking up a sport, this does not automatically transform into enough motivation to change your routine. Rather than sitting back and waiting for motivation to find you, why not create your own? Turn your desires into necessity with a few simple tricks.

Creating your own Motivation.

Set a goal

The easiest way to get excited about exercising in the gym in Cross Hills is by setting a long term goal. This may be anywhere from a few weeks in the future to a few years. Whatever you decide, ensure you choose a goal and a time frame that you think is achievable. If you have a goal to aim for, motivation is easier to find.  Do something challenging and impressive.

• It is easiest to stick to your goal if you make it as specific as possible. It could be anything from a weight loss goal to a running challenge. For example, saying “I want to lose 10% body fat in 12 weeks” is a specific goal.
• Try to set a goal that it is hard to go back on. My most recent personal goal was a 10 mile running challenge called Total Warrior. I challenged my friends to see who could complete the challenge in the shortest amount of time. This made it impossible to rid myself of the goal and made me train harder.
• Set a goal in aid of a good cause. Nigel Morris, who in his own words is ” an overweight, unfit 45 yr old truck driver, and a member of No 1 Fitness Centre in Cross Hills, has challenged himself to cycle from the UK to Austria for “Rays of Sunshine” donate here. By doing exercise for a charity you can find that extra motivation to keep going and achieve something special.
• Dont be afraid of making more than one goal or, once you have achieved your goal, setting another, more challenging one. Set short term goals as well as longer term goals.

Working Out a Routine

Once you’ve decided on a goal, the next stage is making that goal a reality. That means planning out each day from now to the future deadline. This may be simply setting specific days and times each week for a specific workout (for example doing a workout devised by our personal trainer on Monday Wednesday and Friday at 8:00am) or it may be more complicated (for example following a marathon running 14 week training guide).I like to make a version of my exercise plan that I can carry to the gym with me, and have a big on the wall at home. Every time I achieve a daily goals, I get an immense amount of satisfaction ticking it off.

For some goals, a specific diet plan my be required. Have this mapped out in the same way as your exercise plan.

Making it easier.

Once you have a plan of action, make it easy to stick to. Be organised, have your gym kit washed and in your gym bag ready. Eliminate as many excuses as possible by having everything organised.

Staying Flexible

Part of sticking to your routine and exercise plan is allowing flexibility. Build this into your plan if at all possible. It is important to listen to your body. If you are too tired then skip a workout rather than risk an injury. If you are too busy, try to fit in an equivalent exercise at another time. People often loose motivation because they have not been following there plan exactly as they would have liked to. It is important to stick as closely as possible to the plan, but it is not set in stone, work around it and be flexible.

Staying Motivated

Once you are motivated, it doesn’t always stay that way. Its necessary to re-motivate yourself everyday. I find the easiest way to keep my motivation is by looking at my goals and by seeing how far I have come. As such, I would highly recommend taking something you can measure when you set your goal and re measure and record it every week. You will be amazed how far you have come. The measurement you choose will obviously depend on your goal, but good examples are body fat index (not weight) for weight loss and maximum rep for strength training.

Make exercise fun

• Try taking up a sport or class at the No 1 Fitness Centre and make exercise fun.
• Reward yourself once a week for your hard work. I follow a strict diet plan but stop Calorie Counting on Saturdays and go out with my mates.

Something that motivate you one day, might not the next. You need to build up a number of motivational factors to keep you moving. Goals, Progress, Rewards, and Feelings all work well. Sometimes I can motivate myself with a particular song or thought. Other times it takes encouragement from others. Ultimately, by eliminating excuses and working in a routine, motivation just gets easier.

At No 1 Fitness in Cross Hills we try and motivate each other as much as possible. If you have any goals that you are trying to achieve through the gym then we would love to hear about them.

More Information on Gaspari Phenorex Thermogenic Fat Burner Supplement

When should I take PHENOREX Thermogenic Bio-Amine?

PHENOREX supplements are best taken before breakfast in the morning and then once again in the early afternoon.

Does Phenorex Thermogenic Bio-Amine cause a crash?

PHENOREX is formulated to NOT cause a crash. It’s just smooth energy for hours,
which tapers off almost unnoticeably.

How do you take Gaspari Phenorex Thermogenic Fat Burner Supplement?

Take the capsules  as a dietary supplement. Take 1-3 capsules on an empty stomach before breakfast. Take an additional 1-2 capsules six to eight hours later on an empty stomach. Due to the extreme potency of Gaspari Phenorex supplements do not exceed 4 capsules in a 24 hour period or 3 capsules in a five hour period. Consume 8-10 glasses of water per day.

Warning: Read entire WARNING sections on product label before deciding to take PHENOREX. CONTAINS CAFFEINE:Do not use PHENOREX with any other stimulant containing product.

£30[add_to_cart=623]

WHAT CAN SIZEON PRE-CONTEST CREATINE SUPPLEMENT DO FOR YOU?

• It Accelerates Protein Synthesis & Muscle Force Recovery
• It Increases Muscle Volume, Muscle Fiber Size, Cell Volume & Plasma Amino Acid Levels
• It Amplifies S6K1 and 4E-BP1 Signalling and Hypertrophic mTOR Pathway Conduction
• It Initiates & Sustains Myogenesis and Muscle Recovery While During Training.
• It Delivers Vital Nutrients, Essential Minerals, and Growth Cofactors To Skeletal Muscle Tissue.
• It Includes 10 Grams of Growth Potentiating Whey Hydrosylate and 5 Grams of Leucine Per Serving.
• It Includes LOLA™ amino acid salt L-Ornithine-L-Aspartate.

More Information on SizeOn Pre-Contest Creatine Supplement

Who should use Sizeon Max Performance?

SizeOn can be utilized by those wishing to speed their recovery, build muscle mass, and increase performance in the gym or for athletic competition.
How is SizeOn Pre-Contest different to SizeOn Max Performance?

SizeOn Pre-Contest does not contain the OUTLAST carbohydrate complex or pterostilbene. This helps limit caloric intake and is ideally used during a dieting phase because it helps maintain muscle mass with its higher amounts of whey hydrosylate.

How do I use SizeOn Pre-Contest?

You should take SizeOn Pre-Contest every day. On training days start drinking SizeOn Pre-Contest at the start of your workout. On Non-Training Days, SizeOn Pre-Contest can be taken any time during the day. Mix one scoop of SizeOn Pre-Contest with 450 to 570ml of cold water in a shaker.

Warnings: Seek the advice of a health care practitioner before use. Not Suggested for use in children under the age of 18 or in people who have been diagnosed with hypertension, kidney disease, liver disease, metabolic syndrome, diabetes, neoplastic condition such as cancer or thalassemia. Do not use if pregnant or nursing. KEEP OUT OF REACH OF CHILDREN.

£40.00[add_to_cart=614]

What Can Superpump Max Supplement Do For You?

It Increases Endurance Capacity.
It Fights Muscle Soreness and Fatigue.
It Enhances Nitric Oxide Levels and Vasodilation.

More Information on Superpump Max Supplement.

What Else does Superpump Max Contain?

Supermax contains minerals which serve as electrolytes and help the body maintain proper muscle function and hydration while training. Magnesium, calcium, potassium, and sodium are crucial to this process.B-vitamins such as methylcobalamin (B12), inositol hexanicotinate (B3), and pyridoxal 5’-phoshate (B6) are used to ensure proper absorption. These b-vitamins are crucial to energy metabolism, synthesis of new cells such as the red blood cells that carry oxygen to your muscles, and the repair of damaged cells to support recovery.

How Should I Use Superpump Max?

As a dietary supplement, take 1-3 scoops with 227-682ml. of cold water or juice, 30-40 minutes prior to training. For first time users take one scoop for your first 2 or 3 workouts to allow your body to properly assimilate to SuperPump MAX’s high dosage of nutrients. SuperPump MAX should be used on training days only.

Warning:Read entire WARNING sections on product label before deciding to take SuperPump MAX. CONTAINS CAFFEINE: Individuals sensitive to caffeine or other stimulants should start by using one scoop per day before training to help assess their tolerance for the first 2-3 days. Do not exceed more than three scoops at any given time under any circumstances.

£40[add_to_cart=580]

What Can SizeOn Max Performance Creatine Supplement Do For You?

• Sizeon accelerates Protein Synthesis and Muscle Force Recovery
• Sizeon increases Muscle Volume, Muscle Fiber Size, Cell Volume & Plasma Amino Acid Levels
• Sizeon amplifies S6K1 and 4E-BP1 Signaling and Hypertrophic mTOR Pathway Conduction.
• Sizeon initiates and sustains Myogenesis and muscle recovery during training.
• Sizeon delivers vital nutrients, essential minerals, and growth cofactors to skeletal muscle tissue
• Sizeon harnesses the Insulinotropic Power of Pterostilbene.

More Information on Sizeon Max Performance Creatine Supplement

Who should use Sizeon Max Performance

It can be utilized by those wishing to speed their recovery, build muscle mass, and increase performance in the gym or for athletic competition.

How is SizeOn Max Performance different to SizeOn Pre Contest?

SizeOn Max Performance contains the OUTLAST carbohydrate complex to aid with maximal performance in the gym and recovery. It also contains pterostilbene which helps to push those carbohydrates into skeletal muscle cells and maximize glycogen synthesis, cell volumization and myogenesis. SizeOn Pre-Contest does not contain these.

How do I use SizeOn Max Performance Creatin Supplement?

SizeOn should be taken on training days while you train. Mix one scoop in 570-850ml cold water and consume throught the workout. Add more water if necessary throughout your workout to ensure proper hydration.

Warnings: Seek the advice of a health care practitioner before use. Not Suggested for use in children under the age of 18 or in people who have been diagnosed with hypertension, kidney disease, liver disease, metabolic syndrome, diabetes, neoplastic condition such as cancer or thalassemia. Do not use if pregnant or nursing. KEEP OUT OF REACH OF CHILDREN.

£40 [add_to_cart=566]

What Can Gaspari IntraPro Pure Whey Protein Isolate Supplement Do For You?

• It contains an Anabolic/Anti-Catabolic Pure Whey Protein Isolate Formula.
• It provides near 100% Bioavailability.
• It helps provide superior Nitrogen retention to aid in growing new muscle
• It contains Vitamins and Minerals for use as a Meal Replacement.
• It has a Low-Carb formula with no added sugar.
• It is available from No 1 Fitness Centre in Delicious Vanilla Flavour

More Information on Gaspari IntraPro Pure Whey Protein Isolate Powder

Who should use Intrapro Whey Protein?

IntraPro can be utilized by anyone leading an active lifestyle with increased nutritional needs to support active recovery.

How do I use IntraPro Pure Whey Protein Isolate?

Depending on your individual needs, mix 1 to 3 scoops of IntraPro with 114 to 340ml of cold water in a shaker. IntraPro can be used anytime during the day to replace the protein requirement of any meal, or to supplement them. Most athletes use IntraPro 2 to 4 times a day.

Warnings: Be sure to read the entire label of each product including full directions for use as well as any precautions and warnings before using each product to unsure proper use and that you qualify to use each product. This product is not intended to diagnose, treat, cure or prevent any disease.