Many people want to lose fat—so will weight training help them do it? Yes! Lifting weights is a great way to burn fat, but here’s something else to consider first: Many people want to lose fat so they look toned and their muscles are more visible. The look they’re going for usually requires fat loss as well as a little muscle building. You build muscle through weight training. So if you have aesthetic goals, weight training isgoing to be a great tool for you. Now don’t get me wrong: 30 minutes of cardiovascular training—running, cycling, rowing, swimming etc.—will burn more calories than 30 minutes of weight training. For example, an online calorie-burning calculator estimates that a 180-lb. person will burn 410 calories through 30 minutes of cycling at moderate intensity. The same calculator estimates that the same person would burn 246 calories through 30 minutesof vigorous weight training. So conditioning...Read more

Many people want to know exactly how to build muscle in the upper back. For some, it’s about aesthetics: They want to add size and definition to their trapezius muscles, latissimus dorsi, deltoids and rhomboids. Other people want to prevent or rehab injuries by building up the muscles of the rotator cuff: the supraspinatus, infraspinatus, teres minor and subscapularis. And then there are those who are focused on the upper back for “performance,” whether that means improved posture in daily life or sporting success. Here, we’ll tell you how to train your upper back with compound and isolation exercises. Sets and Reps First, remember that “building muscle” means different things to different people and a coach can provide the best plan based on your goals. For example, for those who want increased muscle size, 3 sets of 8-12 reps with medium loads will often do the trick. For those who...Read more

We’ve been asked this question so many times: Does fat make you fat? The one-word answer is “no.” So why do so many people avoid fat or believe it causes weight gain? The answer is likely because the diet industry went through a low-fat craze in the ‘90s. And it doesn’t help that body fat and dietary fat share the same name. You are what you eat, right? Wrong in this case! It also doesn’t help that the word “fat” is sometimes used to describe someone who is overweight. If you combine all that, it’s easy to see why so many people avoid fat and so many products have the phrases “low in fat!” and “fat-free!” on their labels. But dietary fat isn’t a problem. It’s one of three important macronutrients. Protein and carbohydrates are the other two. Fat is just a nutrient that supplies energy and it’s a source...Read more

—everyone wants to know as spring and summer roll around. Here’s the short answer: There is no single best exercise, but we’ll give you three things you can do to lose body fat, improve core strength, and increase muscle definition. HEAD: 1. Eat Right Everyone has abdominal muscles. They just aren’t visible on a lot of people. Those who have visible abs generally have lower levels of body fat…and the right genetics don’t hurt, either. If you’ve heard the saying “abs are made in the kitchen,” I’m here to tell you that’s true. For abs to be visible, you’ll have to eat food that will support your training but not higher levels of body fat. A nutrition coach can help you figure out the best plan to bring out that six pack! HEAD: 2. Do Full-Body Movements With Free Weights Some styles of training help you develop a strong core...Read more

Many, many people have asked a fitness coach if it’s possible to lose fat “right here.” When they ask, they always point to a body part. It might be the belly or perhaps the legs. Some point to the area underneath the arm, and others point to the neck. All are asking if “spot reduction” works; i.e., can you choose exactly where you lose fat? The answer: No, you can’t specify which fat you lose. Doing exercises specifically for your area of concern won’t create changes in body fat at that location. For example, you won’t get rippling abs if you do 1,000 sit-ups a day. The body just doesn’t work like that. It won’t “take fat” from beside a working muscle. It will provide fuel to the muscle by using all the sources and systems available to it (there are many). Further, genetic factors influence exactly where people carry...Read more