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When it comes to losing weight women choose diet or exercise, exercise usually consists of running or cardio machines in the gym. It seems that women generally neglect the idea of resistance training for fat loss even though there is scientific evidence to show this is the best form of training to lose fat.


How does this work?

When you complete resistance training your lean muscle mass will increase, this doesn’t mean you will suddenly look like Arnold Schwarzenegger, it just means that your body will carry a few extra pounds of lean muscle.

A female carrying out weight training will not gain the size a male does from lifting weight because women carry on average twenty times less hormones than males that cause muscle size increase.

Interestingly science has shown that on average a woman who carries out resistance training three times a week for a month will gain a pound of lean muscle but actually lose 1.75 pounds of fat.

What happens is that the body burns extra calories every day to carry out its normal functions for every extra pound of muscle a person weighs. The typical value of calories burned for every extra pound of muscle is roughly 35 to 60 calories per day. Using rowing machines is always the best choice to lose weight quickly. You can buy one of these rowing machines (especially stamina air rower review – find the best rowing machine) to perform rowing activities at home.

This extra calorific usage is caused by your resting metabolic rate increasing as your lean muscle does.

One of the reasons women do get put off from weight lifting is because when they weigh themselves they are not losing that much weight, this is because if you lose 1.75 pounds of fat but gain 1 pound of lean muscle the scales will only show a loss of under a pound.

To combat this the best way to monitor your weight loss performance is to measure your body parts monthly, as long as your body is reducing in size your on the right track to achieve your goals.

Measuring your success

Get a tape measure and once a month (same date and roughly same time) measure the following:

Waist (Just below the belly button)
Chest (Measure under arm pits and over fullest part of bust)
Arms (Measure shoulder to elbow and use the halfway point)
Thigh (Measure hip to the knee and use the halfway point)

Keep a log of the measurements and you should see the measurements reduce in size and your clothes start to feel more baggy or even become too big!


We have all heard of the pull up yet how many of you use this great exercise in your training regimen? Not as many as you would think is the answer and this tends to be because a lot of people find the pull up hard and cant carry out many reps.

The pull up is a compound exercise that requires upper body strength to lift your own weight. The pull up comes in many forms but the most common is with a pronated grip (palms facing away from the body) and the hands just wider than shoulder width apart.

Pull ups primarily work the Latissimus Dorsi (lats) muscles in the back but use many upper body muscles for assistance.

The interesting thing about the pull up is that is takes a lot of power to carry out and can really help build strength and size in the body through using the exercise in a workout.

When carrying out the pull up correctly you will start with your body hanging with straight arms and then pull yourself up till your head is above the bar and the bar approaches your chest. The pull up is carried out without using any jerking movements such as your legs etc to push your way up. Once you have achieved this you return to the hanging position.

I always finish a back workout with two or three sets of pull ups, carrying out the maximum reps I can on each set to give my back muscles that final push to fatigue.

If youcarry out the pull up bar exercise on a regular basis as part of your training you are sure to see benefits after just a short amount of weeks. By carrying out the exercise at the end of the back workout, like me, and trying as many reps as you can you will see how well you improve. You can easily get

Don’t be put off if you can only carry out one or two reps initially, the idea is to keep motivated and build up over time until you can carry out three sets of ten or more reps.

A mixture of pull up exercises


Some of you may have heard the word HIT training banded around the gym by some of the big muscled types, but have you ever wondered what they mean by HIT training?

HIT training is an abbreviation for High Intensity Training and was the brain child of Authur Jones, the man who launched Nautilus training equipment on to the market in the 1970’s.

kiss-your-old-bench-press-max-goodbye-graphic-1The ethos behind High Intensity Training is basically that you train to a very high intensity; this is achieved through the following:

  • Reducing rest times between reps and sets
  • Using the maximum weight you can lift for your reps/sets
  • Train using basic compound movements

A typical HIT training session consists of 4 to 6 exercises of around 3 to 4 sets on each for major muscle groups such as the chest and 2 to 3 exercises of around 3 to 4 sets each on smaller muscles such as the triceps. If you’re new to HIT training we suggest you start on the low of these volumes and build yourself up.

An example workout is below:


Barbell Bench press – 4 sets x 6 to 8 reps
Dumbbell Bench press – 4 sets x 6 to 8 reps
Incline Barbell Bench Press – 4 sets x 6 to 8 reps
Dumbbell incline flies – 4 sets x 6 to 8 reps


Skullcrushers – 4 sets x 6 to 10 reps
Triceps Extensions – 4 sets x 6 to 10 reps

By carrying out sessions with heavy weights with low resting times you will fatigue the muscle, which is the desired outcome of your workout as your body will repair your muscles bigger and stronger.

You could say that the HIT training method is a similar training method to the 5×5 workout; the difference is that HIT training tends to be used by bodybuilders rather than power lifters and weight lifters.

The High Intensity Training is a great tool to use to boost your performance in the gym. The HIT training method does however need to be used with caution because you will need longer resting periods between sessions (of the same muscle group) and increased mental strength as this training can be grueling to the uninitiated.

Note: With any high intensity workout there needs to be a period of low intensity or total rest every now and again, a good way of achieving this is by taking a week break from the gym after 12 weeks of training (every 3 months).


When bodybuilding body composition is very important. Bodybuilding is all about sculpting the body to be as aesthetically pleasing as possible and to achieve this you need your body to be as totally in proportion like an Adonis.


What becomes an issue with bodybuilding is that some areas of the body develop quicker than others due to a persons genetic makeup, this makes it difficult for a bodybuilder to really manage the way they train to achieve the ultimate dream of true size that is proportionate. You can use stretching machines to stretch your muscles and get rid of muscles pain immediately.

To help all the bodybuilders out there I have developed a body composition calculator in Excel that works out the development of a bodybuilders individual body parts in relation to their height and weight. the calculator advises whether each body part is under developed, developed or over developed in relation to all other body parts.

The leg press is an exercise that works the legs, predominantly working the Quadriceps and Gluteus Maximus muscles and the hamstrings as a secondary muscle group.

Compared to other leg exercises such as the Squat the leg press lets a weight lifter lift much heavier weight as it does not lift the weight in a vertical movement and the lifter is seated in a stabilized position.


There are many people who profess to lift over 455kg (1,000lb) when using the leg press. While this is more than feasible as some famous bodybuilders and power lifters can lift 909kg (2,000lb) to 1137kg (2500lb), the amount of weight a person lifts very much depends on the range of movement in their lift.

A true leg press requires a full range of movement which causes a person to lift alot less than a leg press of shorter movement.

By adding the leg press exercise in to your leg exercise you will see strength and size added to your quads and gluteus maximus.

Leg Press

Equipment – Leg press machine (free weights or cable)

Preparation – Sitting upright comfortably put both feet on the foot plate, your legs should be at a 90 degree angle. Choose a weight you can lift comfortably.

Movement – Using your legs push the plate your feet are on thus lifting the attached weight. Always ensure that you do not lock your knees so your legs are straight as this can cause injury.

Reps/Sets 8 to 12 reps for 4 sets

Leg Press Video


I have been busy on Excel the last few days and have created a FREE weight training plan that will change according to your training aims.

This weight training plan will help to mould what you do and increase your weight training to the optimum level of what you need to achieve your goals set…and best of all I am giving it to you for FREE.


Over time you will notice little extras like this being offered up from myself as I believe that if something like this can support and help your training then it is definitely worth me putting a few hours work in, after all this is why I created this site.

To get your weight training with rowing machine plan click here

Please come back and make a comment to tell me what you think of the plan and to give others genuine feedback on what you think.


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