A common mistake I see in exercise enthusiasts is attempting to spot reduce and tone certain areas of the body. Even though their goal may be to lose 10, 20, or 30 lbs., they spend the limited time they have doing shoulder raises, triceps extension, and bicep curls and crunches to tone their arms and abs. I'm not suggesting that these exercises aren't doing them any good...of course any attempts to exercise and get in shape are fantastic.

I want you to learn how to get results from your workouts. If you are hoping to lose 20+ lbs., you should focus your efforts on doing compound movements or movements that use the larger muscle groups. Spending your time sitting on the machines and slowly moving 5-10 lbs back and forth is not going to help you reach your goal. The reason is, small muscle groups (like biceps, deltoids, and triceps) do not burn as many calories during or after the exercise.

I know we all want lean, tone arms and shoulders, but if you are overweight, you won't get them by working on your arms and shoulders each day at the gym. In order for your arms to lean down, you must first burn off all the additional body fat you're carrying around.

The larger muscle groups (legs, back, chest, and core) should be the main focus of your exercise routine. Spend your time doing things like squats and lunges for legs, rows and pull-ups for back, chest press and push-ups for chest & plank for core.

You can also perform compound movements which means incorporating 2 (or more) muscle groups into an exercise. For example, you can combine a squat with shoulder press, squat with a row, or lunge with shoulder press. These compound movements will burn more calories during your workout and allow you to burn more fat overall

Jessica Dawn is a fitness professional who has been studying health & fitness for over 10 years. In addition to actively participating in fitness, Jessica has a degree in Kinesiology (exercise science) which allows her to understand both the scientific and behavioral aspects of weight loss and fitness. Jessica Dawn is a leader in teaching health & fitness through the internet. You can also visit her blog @ http://www.visfitness.blogspot.com and learn proven stratgies to make your fitness program effective. To receive a free fitness report, visit: http://www.visfitness.com In this course, Jessica will show you how to develop a lifestyle of health, vitality, and fitness. She answers the quesions you have about life-long weight control and resolves the roadblocks you may have faced in the past so you can achieve your goals and remain fit for life.

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