Upper Body Exercises You Could be Performing Incorrectly

Train for StrengthEvery day I step foot in the gym, I see people doing exercises incorrectly. (Or stupid exercises all together). Either they aren’t getting the most out of the exercise, or they are simply putting themselves in danger.

As a result of seeing many people (and numerous trainers) performing exercises incorrectly, I am going to make sure you are getting the most out of your workouts.

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Women Should Not be Afraid to Get Strong

If you’ve been reading my blog for anything length of time, I’m sure you knew this was coming eventually.

The truth of the matter is this: most women are terrified to lift anything remotely heavy because they are afraid they’ll be big and bulky. *Sigh*

I’ll start off by stating this fact. A woman I used to train competed in pageants. I’m not talking figure or bodybuilding pageants—think beauty pageants. She competed in the Mrs. Kentucky pageant and won. She later went on to place in the top 10 in the Mrs. Universe pageant.

I’m sure you know that women in those competitions are not big and bulky. They are lean, fit, and sexy.

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27 of the Best Weight Loss Exercises

I created a list with some of the best exercises for weight loss. Now while this is by no means an exhaustive list, you could simply only use these exercises and get amazing weight loss results.

If you don’t know how to perform an exercise, just leave a question below and I’ll help you out. Now, on to some of the best exercises for weight loss!

1) Back squats—this exercise needs no explanation or introduction. The squat has been known as the “king of all exercises” for great reason. Squats involve the majority of the body’s muscle mass and definitely build a great pair of legs. Squats are very beneficial for weight loss when performed with low reps and high reps. When in doubt, do squats!

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Should Women Train Like Men?

I had a great idea for this post before I started to actually write it up. It’s a popular saying that “women should train like men” for the best results in the weight room. However, women’s strength training shouldn’t necessarily mimic the training of men.

Allow me to explain: there’s only one problem with the statement that women should train like men: most men don’t “train like men.”

In commercial gyms everywhere most men do exercises that aren’t the most beneficial for their physique, health, or goals. For example, if men actually train their legs they use the leg press, leg extension, leg curl, and even the inner and outer thigh machines.

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Need Workout Motivation?

Many people have been asking for tips and information to stay motivated to workout consistently.

Well, check out this video, and hopefully it will help you out.

Whenever you start to find yourself not motivated to go to the gym, try to change things up.

These past couple of weeks I have not been motivated to go to the gym like I usually am. Once I got there, everything was just going down hill. My numbers were decreasing, and I just felt horrible.

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Stop Training for Fat Loss

deadlift 300 poundsI kept trying to find the perfect way to start this article, but I wanted to say so many things at once, so I’ll just list my thoughts here before I explain myself:

  1. Most women spend their entire training career working out to lose fat
  2. Many of these same women are not overweight and are by traditional standards — skinny
  3. Our society has ingrained the ideal physique of a woman into our heads so we think we have to look like anorexic models. When in the hell did that look become sexy?
  4. Why in the hell would women want to look like a skeleton, and be proud of it?
  5. Constantly training for fat loss can lead to a negative self image and decreased self-esteem
  6. Sometimes, you just need to stop training for fat loss
  7. Other methods of training can keep you much more motivated so you are more likely to be consistent

Okay. Now I will explain myself.

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Fat Burning Circuit

weightliftingI managed to get some work done over my beach vacation. We recorded several videos demonstrating some great fat burning workouts you can do. Many of them are bodyweight only so you can do them at home.

Here’s a video I filmed that demonstrates a fast, fat burning workout you can do at home or anywhere else with just a set of dumbbells and a bench.

As with any workout, make sure you focus on your form. In addition, use a weight that is challenging . Don’t use a weight you could do for 20 reps if I tell you to do sets of 10.

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Don’t Train for Fat Loss – Train for Strength

Train for Strength

I am sick and tired of all this politically correct B.S. saying that women can’t and shouldn’t train the same way as men.

Nope: women should stick to their machines, aerobic classes, and “designated” workout rooms filled with old machines and dumbbells that go up to a whopping 15 pounds. But, if they want to come over to the “men’s area” to use an empty barbell or a bench for some “toning” exercises, than it’s okay. After all, everyone knows that endless triceps kickbacks and dumbbell curls are the best way to get great arms. Right…

I keep waiting for things to change. I keep waiting for women to see their true potential in the weight room. I keep waiting for women to step off the elliptical for the final time and explore the new exciting future that awaits them with dumbbells, barbells, kettlebells, sandbags, and bodyweight exercises.

It hasn’t happened. In fact, we may be going in an even worse direction.

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The Truth About the Elliptical Machine

elliptical machineAs I walked into the gym today, I saw a sign: “You must sign in to use elliptical/treadmill due to high demand. 30 minute time limit.”

Wow. As I made my way to the locker room I walked past the packed out “cardio” area. A few minutes later I entered the weight lifting room. There was a whopping 3 people in there; all on machines — of course.

Before I continue, I must make a confession:

Several years ago I used to spend several hours a week on an elliptical machine. I thought I was doing the “right thing” for keeping my body lean and healthy.

I continued this for probably a year or so. One day, I realized my true hatred of spending so much time on a machine. I never liked it to begin with, but now I really hated it.

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Lose Fat Without Cardio

Lose Fat Without Cardio

Whenever a client comes to me with the goal of losing fat, they always ask, “How long do I have to walk/run on the treadmill?” Well, they become very shocked when I reply, “You don’t have to even touch a machine. In fact, you don’t have to do traditional cardio.”

Let me explain: people still think they must be a slave to a treadmill (or other “cardio” machine) in order to lose fat, get a better body, and get healthy. It’s just not the case. In fact, there are other training methods that could get you results faster and in less time.

First of all, if you hate doing something (such as spending endless time on a machine), what makes you think you’re going to be consistent? If you’re not consistent, you won’t get long lasting results. It’s as simple as that. Plus, who has the time to spend hours per week on a machine?

Instead of spending time on a machine, I suggest other, more effective, alternatives.

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