Exercise and Fat Loss

That's what I do too BUT...man! My upper body is weak. Check out the comparisons (this is on machines, not free weights. MUCH lower on free weights):

Chest press: 90 lbs
Row: 80 lbs
Curls: 35 lbs
Triceps: 55 lbs.
Shoulders: 70 lbs
Abs: 80 lbs.

And of course my legs, like most people's are strongest. I do 320 lbs. on the leg press.

This is my "tired at 8 reps" weights. I'm far from where I used to be. Chest I'd gotten up to 110 lbs. and curls I was pushing 50!!! 

 this is how i am too. my arms have pretty much no strength in them and my legs are beastly. 

Oh, Nik, my upper body strength is STILL my weakest area.  Granted, it has gotten better--I can now do lots of push ups with ease...pull ups, not so much.  I STILL have to keep a toe on the chair after TWO YEARS of trying to master the dang pull up.

I WILL GET THERE THOUGH, I WILL GET THERE!!

You are correct in the High Weight Low Reps.  I do 4 Sets of 8 and if I can easily do the last 8 I know I need to pump up the weight. 

If your not sore after you finish then you aren't doing it right or lifting enough. Remember sore and Pain are not the same thing.

Sore = Good
Pain = Well you just messed up and hurt yourself

As for not wanting to get all bulky and nasty like a body builder, women don't really have to worry in that takes a ton of work and won't happen to most women unless they are working for that.


A couple things in regards to strength training no one has mentioned.
1) Target your muscle groups. Every day can't be a full body workout.  Workout muscle groups that work togther Biceps and back. triceps and chest, bi/tri/chest  or lower body.  You can do one day of Push muscles then next day of pull but working a specific group in a rotation will give you the best effect.
2) Recovery this is the most important. If today you are supposed to do legs and they are still sore from 2 days ago do something else or go easier.  The soreness is caused by the micro tears in your muscle (These are good things).
3) You should easily be able to ramp weight up in the begining as you will build new muscle faster ut you will hit a sport where more work will be required to progress to the next level.
4) Be safe!

Kettle Bell Classes are great strength training and some cardio mixed in.

Where was this sage advice before the first time I did Body Pump???

I was sore for like a week! I downed my weights and now it is manageable.

I need to do targeted strength training. One step at a time...

Great article, thanks for sharing!
I am still kind of a fitness dummy, but I work out with a trainer (2x aweek now) and along with workouts she is teaching me some of the "technical" aspect of it.