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Strength training or weight lifting is the lifting of weights and/or resistance in a prescribed manner as an exercise or in athletic competition. Notice I said weights and/or resistance. It doesn’t have to necessarily be a weight plate or a dumbbell. There are numerous TV reports, magazine articles, radio shows that explain all of the benefits of lifting weights, yet so many women seem to not be “hitting the weights” for one reason or another. One very probable reason is that they don’t know how much lifting weights will actually change their body (more so than even running or any other cardiovascular activities).

Another reason is that a lot of women are confused about what to do exactly (what exercises, how many repetitions,

Strength training to tone up and shed pounds is one of the most useful fat burning tips I give my clients.

Strength training to tone up and shed pounds is one of the most useful fat burning tips I give my clients.

how many sets, etc.). This article will help shed some light on why it is so important that every woman be involved in and adhering to a strength training program. You actually might be involved in a strength-training program right now. Even if you are, I want you to really pay attention to what we’re going to cover for the rest of the article.  I’m sure it is going to have you thinking differently about why you should be lifting weights from now on.

We’re going to talk about why developing a strength training program will ultimately help you lose weight, add some muscle tone, look better and feel better about yourself. It is one of the best fat burning tips I can give you. We will go over some “myths” about strength training and the real facts behind them. So, whether you’re new to strength training or you’ve been doing it for years, pay close attention. Let’s first clear up some of the misconceptions about strength training and the truth behind these myths.

This first myth is the “biggie” and it has prevented many women from strength training. It sounds a little something like this: “I don’t want to lift weights because I don’t want to get bulky.” Let’s explore that myth a little. When you think of weight lifters, you probably think of body builders, right? You think of the men and women on ESPN parading around in little swimsuits with big bulky muscles popping out all over the place. There are three reasons for this:

1. These people are an extremely minute percentage of the population.

2. That is their livelihood and they spend 4 to 5 hours a day in the gym.

3. Many of them are using performance-enhancing drugs (steroids, etc.) to look like that.

So if you can get that image of the “bodybuilder” out of your head and think in terms of the average everyday person, you will see why the myth about getting bulky is just that, a myth! What we’re going to talk about next is simple. When you lift weights your body builds muscle. The more muscle you have, the more calories you burn (even at rest).   The more calories you burn the less you weigh.

Now you might say to yourself, “But if I lift weights, my muscles will get bigger, I will appear big and bulky, and wind up weighing more.” This is also a myth. That myth being one of the most popular in the world of exercise, which is, “muscle weighs more than fat.” That’s like the old joke, “What weighs more–10 lbs. of steel or 10 lbs. of feathers?” Hopefully by now you know that the answer to that question is that they both really weigh the same.  10 lbs. is 10 lbs. no matter what it is made of. Let’s examine this point in a little more detail.

Muscle is much more compact than fat. It actually takes up less space than fat does because of its density. That makes sense, right? Fat, on the other hand, is very soft and jelly-like and occupies more space than muscle does.  Let me give you another example to clarify this a little more. If you were to take 10 lbs. of fat and 10 lbs. of muscle and roll each of them into a ball, the 10 lbs. of fat might be the size of a bowling ball. In comparison, the 10 lbs. of muscle would be about the size of a baseball. Now let’s use this as a real life example using woman #1 and woman #2 in an example.

Let’s say for arguments sake, both women are 5′ 5″ tall and both weigh 140 lbs. Woman #2 does not lift weights or do any kind of strength training. Her dress size is a size 12. Woman #1 on the other hand, lifts weights and follows a strength-training program each week.  Her dress size is a size 8. If these women were standing side by side people would definitely think that woman #1 weighed less than woman #2. But in reality they both weigh exactly the same. How can that be? Think of what I said before, muscle takes up less space than fat. Of those 140 pounds that each woman weighs, what’s the percentage of fat and muscle on each woman?

I would venture to guess that woman #1 has a very low body fat percentage and woman #2 has a much higher body fat percentage. How did woman #1 get such a low percentage of body fat?  Two words—STRENGTH TRAINING (in addition to cardio exercise and eating healthy, but this article is just touting the immense benefits of strength training). That brings up another good point I’d like to make. The weighing scale is the worst indicator of losing FAT. It will tell you that you’ve lost weight, it’s great at that. But what if you lose 10 pounds of fat and replace it with 10 pounds of muscle?  Will you have lost weight? According to the scale, NO! Will you have lost FAT? Absolutely, and I guarantee that your clothes will be a lot looser on you and you will look and feel a lot better. If you can do one thing with your scale I would recommend throwing it in the garbage, or at least getting rid of it.

So, I hope some of you ladies out there got a little useful information and fat burning tips from this article. In the least, I hope you are at least a bit more receptive to the idea of strength training. Give it a try and I guarantee that along with a healthy, balanced diet and some cardio/ aerobic exercise you should be on your way to fitness excellence!

Take Charge!

Fitness King

P.S. Want to: Learn the “Easy” way to get and stay in shape? Discover the secret to quick fat loss? How to exercise less and get better results? Discover the secret to ripped abs without doing endless crunches? Then be sure to get my “Amazing Fat Burning Formula” HERE.

P.P.S. If you like this post, and think it will help others, please help me help others by clicking on one of these “Share and Enjoy” links below.

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Jul
13

Important Fat Burning Tips

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One of your body’s most powerful defense mechanisms that prevents you from losing fat is HUNGER. That’s right, plain old hunger pangs are the worst enemy of any dieter. We have evolved over millions of years to our present form, and our bodies have developed powerful mechanisms to survive and thrive. One of these methods is a powerful hunger reflex. When you become hungry, everything else becomes subordinate to your quest to feed yourself. Our bodies instinctively know we can not survive more than a few days without food. So this extremely strong – and some would say our most powerful human instinct – is also your greatest adversary in the quest for a perfect body. You should understand this right from the start, as you prepare for the inevitable battles you will wage against yourself.

Your opponent is very strong, so I am going to arm you with the most powerful weapons and fat  burning tips I know of to assure your victory. We all know the feeling of the extremely powerful hunger pangs you feel when you’ve gone a long period of time without eating. And, what usually happens after a prolonged fast? Typically, we don’t care what we put into our bodies as long as it is quick, easy, and of course, tasty. The problem is that the quick, easy, and tasty foods are usually foods that are not going to help you stay lean and maximize nutrition.

So, how can you vanquish hunger in a positive way? Willpower will only go so far. But, there are several things you can

Fat loss tips from fruit: Cantaloupe is a tasty, yet healthy treat that may help curb hunger in between meals.

Fat loss tips from fruit: Cantaloupe is a tasty, yet healthy treat that may help curb hunger in between meals.

do to keep hunger at bay. The first is to consume at least 5-6 very small meals per day, making sure your total calorie levels are below your maintenance requirements. This is one way to curb your hunger pangs.

Water also goes a long way toward helping you feel fuller and reducing your feelings of hunger. A lack of water has also been shown to reduce your metabolic rate, which is the last thing you want to happen on your body transformation quest.

Removing temptation from your house is another way to dramatically improve your efforts to avoid negative eating habits. My willpower is no stronger than anyone else’s. I know that, if I have goodies in the house, I am much more likely to indulge than if I had to get in the car and go to the store to buy them. If there is nothing there for me to munch on when I get the urge for something sweet (except prescribed foods), I have a much smaller chance of “falling off the wagon.” And this is where healthy snack alternatives, such as fruit, come into play.

For me, melon or cantaloupe is an excellent snack. You won’t believe how incredibly good they can taste when you are craving a sweet snack. They are high in natural sugars that give them a distinctly sweet taste. Plus, they are loaded with fiber and super-packed with antioxidants, so are quite good for you. The fiber will fill you up in no time – I promise – with minimal damage to your calorie levels. Keep in mind that these fat burning tips do not give you carte blanche to eat it all the time: it is a very good way to combat powerful urges.

They also have the added benefit of being healthy snacks food for kids, who demand their sweets. By being strong and limiting their sweet intake to the prescribed foods, you accomplish two wonderful things.
First you are making it easier on yourself to continue making progress toward your perfect body; and second, you are providing your kids with much improved nutrition by eliminating “traditional” snacks such as chips, cookies, or soda. It is surely worth the extra effort to provide your children with nutrition that makes them healthier now and in the long run, and teaches them the proper ways to eat.

In short, you are doing nothing less than providing your children with a legacy in the form of a habit that will benefit

An important fat loss tip for all ages: Stock up on fresh cantaloupe whch is high in fiber and antioxidants!

An important fat loss tip for all ages: Stock up on fresh cantaloupe whch is high in fiber and antioxidants!

their health and the health of future generations. You have the power to create a lasting heritage that could benefit your family tree for generations to come. Don’t take this lightly: the power is really in your hands. And, don’t fall into the trap of taking the easy way out and giving your kids “fast foods” because it’s easier or you “don’t have the time anymore.”

With escalating rates of disease in this country due our self-destructive, sickness-promoting eating habits, we become trapped in a vicious cycle of poor eating and lowered health. You have the power to cut this cycle short and start a new lifestyle based on wholesome, nutritious foods that promote health, not destroy it. And, I don’t need to remind you that it is your choice as to whether you want to change for your benefit and for your family’s benefit. Lack of time, or any other reason, should not be a valid excuse when it comes to the health and welfare of your family.

will be successful.

Take Charge!

Fitness King

P.S. Want to: Learn the “Easy” way to get and stay in shape? Discover the secret to quick fat loss? How to exercise less and get better results? Discover the secret to ripped abs without doing endless crunches? Then be sure to get my “Amazing Fat Burning Formula” HERE.

P.P.S. If you like this post, and think it will help others, please help me help others by clicking on one of these “Share and Enjoy” links below.P.S. Want to: Learn the “Easy” way to get and stay in shape? Discover the secret to quick fat loss? How to exercise less and get better results? Discover the secret to ripped abs without doing endless crunches? Then be sure to get my “Amazing Fat Burning Formula” HERE.

P.P.S. If you like this post, and think it will help others, please help me help others by clicking on one of these “Share and Enjoy” links below.

Categories : Fat Burning Tips
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Next Tuesday, July 7, 2009, will be a watershed fitness event that will make history! I will reveal little understood, and little known methodologies that will do the following for you:

  1. Allow you to get ultra lean and muscular
  2. Strip away those last vestiges of fat while still eating your favorite junk food – this will take a leap of faith because it goes contrary to everything you know about calorie balance and the thermodynamic laws of energy conservation. In fact, I’ll show and prove to you why the body does not live by those rules.
  3. I’ll show you how to override your built-in genetic limitations and get lean, fit, and muscular (if you like) once and for all.
  4. You’ll learn a precise way to diet to lose fat PLUS gain tons of muscle at the same time. It doesn’t make sense… but it REALLY works like gangbusters.

If you’re not salivating to find out these answers, which I’ll completely reveal to you next Tuesday, July 7th, at 9:00 pm EST, then you’re just not breathing… or you’re already in great shape.

I have close to 4,000 followers on Twitter and my friends there are signing up in droves for my event, I have 97,000 subscribers that are sending me questions and signing up – thirsty for the knowledge they know I’ll reveal. (I’ve received some very interesting questions that the answers I’ll reveal to are going to blow you away!)

So if you want to know the answers on:

  • How to finally get into shape
  • Getting ripped
  • Becoming more muscular
  • Making dieting easy and enjoyable
  • How to still be able to enjoy your favorite junk foods on a very regular basis and it causes you to lose more fat because you’re eating this way, not in spite of it – as hard as that may be for you to believe.
  • What the latest, cutting edge fat burning tips research has discovered.

Then you must not delay any more and sign up for my, dare I say, life-changing, and radically fitness industry altering “Bare All – Tell All” Fitness Event.

It all happens next Tuesday, July 7th, 2009 at 9:00pm EST.

But I only have 200 lines available for the event!

There’s only one way to guarantee you get on, and that’s to sign up right now to get on the advance notification list below.

Contact Information
First Name *
Email *

And don’t forget that for those that do sign up AND come to this website and ask me any question that relates to health, fitness, or supplements, I’ll give them the entire MP3 recording of the event for free. PLUS, a very special secret surprise gift you’ll REALLY find useful (You really want to get this!). GO NOW to this link and ask me your question: http://instantTeleseminar.com/?eventid=8076315

(make sure to enter your email address when you ask your question so I can check to see if you got on the advance notification list too – I really want to give you this free MP3 recording of the event – I know it will truly help you get fit once and for all)

Take Charge!

Fitness King

P.S. Remember, for the free MP3 recording of the event, make sure you go to this webpage now and simply as me a question I’ll answer at the event: http://instantTeleseminar.com/?eventid=8076315

Also, get on the advance notification list as well to get the free MP3 recording of the event. Enter your first name and email address above and click SUBMIT.

P.P.S. If you do both of the above I have a secret free giveaway you’ll be receiving too.

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My Interview with Bill Phillips after Winning the Body For Life Contest