Is your personal trainer lying to you?

Personal trainers know what they're talking about, right? Well, not always.

For most people, having a personal trainer is the dream. That's why celebrities manage to look so good all the time, right? Well actually, maybe not. Apparently there are a few tips the experts love to dish out that might not be that on point. Want to know more? Well, here we go.

SQUATS

Whether you love them or loathe them, these are the key to getting a rounded butt and lean thighs. But there's a right way to do them, which includes not going past a 90 degree angle. Well, that's what they tell you anyway. This is supposed to protect your knees, but according to Chris Fox of CrossFit South Brooklyn it might do the opposite. He tells shape.com that 90 degrees is the moment when there is the most force on the knee joint, which could lead to problems. Instead he recommends going down lower, because that gets the hamstrings involved, which stabilises you and also makes your stronger.

CRUNCHES

Hands up: who's spent hours crunching in the hope of developing a six pack? Well according to Chris, you've been wasting your time. No amount of exercise is going to make your muscles shine through if you're eating badly, because there will be a layer of fat covering them. So the good news is you might actually already have perfect abs under there! But you'll need to reconsider what you shove into your mouth if you want to show them off.

CARDIO

Sorry, we're not saying there's no need to get sweaty at the gym. But if you're looking to drop the pounds, simply pounding the treadmill isn't going to be enough. Chris suggests diet, once again, is vital if you want to see a change in your body. Apart from anything, some types of cardio can cause the hormone that controls your metabolism to reduce, meaning fat is piled on quickly. So it's important to eat a balanced diet too - training isn't going to cut it if you're purging on sugar every night.

PAIN

No pain, no gain... right? Wrong. While it's obviously good to push yourself, you have to know your limits too. Lifting super heavy weights could cause muscle strain and you'll feel light-headed if you do hardcore cardio when you're not used to it. An injury will set your gym routine back weeks too, so we recommend trying hard but listening to your body too.

RUNNING

Many think that pounding the treadmill at the gym is safer than hitting the pavement. It's long been claimed it's easier on the knees, but that's not true. Todd Schlifstein, DO, a clinical instructor at New York University Medical Center's Rusk Institute tells webmd.com that it's the force of your body weight that might cause stress on your joints. Obviously that doesn't change, no matter where you're working out. Get the best out of your exercise by varying it, rather than sticking to running each time.

YOGA

This type of exercise continues to have a moment, and for many it is the perfect low-impact way to workout. But it's not true that all back pain can be cured with it. Certainly it's great for tense muscles and can help strengthen your core, but Todd explains if you have something more serious - such as a disc problem - you might actually do more harm than good. Best to check with your doctor if you have any concerns.

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5 reasons your workout isn't getting results

WASHINGTON -- Nothing is more frustrating than going to the gym but not seeing any results. But most of us are guilty of running on the treadmill for 30 minutes and expecting to lose weight instantly.

Nardia Norman, a personal trainer and author of "Fat Attack: The Secrets Behind the World's Biggest Loser," spoke with the New York Post about why this doesn't work, and how to change your training sessions to get the most out of your time.

1. Lack of intensity: If you're able to read a book or magazine while doing cardio, you're not working hard enough. The most effective form of training is high- intensity interval training (HIIT).

"This means working at 95 percent of your maximum for between 10 and 30 seconds on the treadmill, bike or rower, then resting for 30 to 60 seconds," Norman tells the Post.

HIIT allows you to get into your workout quickly and causes you to burn calories even after you've stopped working out. This is called "excess post- exercise oxygen consumption or 'afterburn'".

2. Working one muscle at a time: Bicep curls, leg extensions and leg curls might build muscle in specific areas, but overall they're not effective because you are only working one muscle. Exercises such as squats, lunges or push-ups work multiple muscles and joints, which burns more calories and helps gain or tone muscles, Norman says.

3. Quantity-over-quality mindset: It is more beneficial to have high-quality training sessions, with more rest in between, rather than working out so often that the quality of your workouts decreases. Recovery is very important in losing weight and getting the most out of your workouts. Alternate strength and cardio workouts every couple of days so that your muscles have time to relax in between the lifting exercises.

4. You don't have a plan: Just showing up at the gym and running on the treadmill for a set amount of time won't get you results. If you want to lose weight, make a plan with the exercises that will get you there. Norman recommends a personal trainer, since they know how to asses clients and figure out a plan that is suited for them.

5. Lacking a goal Without a goal, you will lack drive and motivation, which will throw you off track. When you're tempted to eat that dessert after dinner, it's when you need your inspiration to be powerful enough to convince you not to. The key to success is wanting it and having a goal you're motivated to reach.

Wearing A Scarf Can Get you Kicked Out in Planet Fitness

A Planet Fitness branch in Albuquerque denied Tarainia McDaniel, a Muslim convert to wear an informal head scarf while working out. The gym claims that the headscarf is a violation of their dress code.

Excessive Sugar in your diet can lead to heart disease

Eating foods loaded with lots sugar can help increase the risk of premature death from heart disease that is why citizens are urging Canadian and U.S. governments to offer dietary limits on sugar.

For an individual taking 2000 calories a day that is equivalent to drinking a bottle of soft drink in vending machines would reach the new level of the latest U.S. study that suggests the risk of death from cardiovascular disease (CVD).

According to the U.S. Centers of Disease Control and Prevention in Atlanta "A higher percentage of calories from added sugar is associated with significantly increased risk of CVD mortality,"

This finding was based on the national health and diet surveys between 1988 and 2010 of more than 30,000 Americans with an average age of 44. The results suggest that a fatal heart risk is increased once added sugar intake goes beyond 15 per cent of total calories.

"Too much sugar does not just make us fat; it can also make us sick," said Laura Schmidt, a health policy specialist at the University of California, San Francisco.

The American Heart Association suggest not more than 25 grams a day or six teaspoons of sugar for women (five per cent of a 2,000-calorie a day diet) and 38 grams or nine teaspoons a day for men (7.5 per cent of daily calories).

In 2005, a team of experts at the Institute of Medicine, suggest that the Canadian and U.S. governments, should limit sugar consumption to less than 25 per cent of total calories. The World Health Organization (WHO) suggests less than 10 per cent of the total daily consumption.

According to the study there were 831 people who have died from heart ailment in the span of the 15 year study. The study also included other factors that causes heart disease such as smoking, inactivity and excess weight into account.

How to manage your work-life balance with keeping fit

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It is a common knowledge that exercise has many benefits one of which is balancing work and life. 

Research showed that being healthy physically can affect your mindset.

Individuals who work out regularly are more assertive and self-assured that they can handle anything. They are known to be calm and less stressed by the glitches between their home and work life. 

Every day we encounter many problems in both home and work. Both aspects can affect our life together and also separately.

Career conflicts can impede with your relationship with your family either by using much of your time or by burdening you psychologically. Problems at the office can dampen our spirits and we oftentimes go home depressed or angry. 

On the other hand, aggression's within the home can affect the quality of your labor. 

Personal disputes always find a way in your work performance. Family events can also compete with your work time. 

Exercise helps us to have a balanced, healthy work and family life.

By reducing stress, exercise empowers individuals to be more resilient and lively.

Mediterranean diet linked to longer lifespan and better health

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New research suggests that middle-aged women who follow a Mediterranean diet or similar may increase their lifespan and avoid physical or cognitive impairments and chronic illnesses in older age. This is according to study published in the Annals of Internal Medicine.

The Mediterranean diet follows the eating habits of people living in Crete, many parts of Greece and Southern Italy.

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