So many people want to get toned and more defined arms and legs but go about it in totally the wrong way. Here are the facts you need to know and how to go about achieving it.

1/ Too high with reps

This is a really common mistake to make. People chose too light a weight which doesn’t challenge them adequately or only challenges them after too many reps. Ideally you want to vary you rep range to get the maximum benefits. So on one exercise do sets of 12 reps, sets of 15 on another and sets of 20 on another. But just make sure you do some work in the lower rep range. This will stimulate the muscles to achieve the ‘toned’ appearance you are looking for.

2/ Use machines not free-weights/resistance.

Most people try to tone their muscle using the cardio machines such as the treadmill or cross trainer. Some may use a few of the resistance machines you see in gyms. But very few people do a varied and complete resistance or free weight training program. I’m talking about exercises such as press-ups, lunges, and squats. These sorts of exercises are going to get you the results you want.

3/ Isolation exercises

This means working a single muscle in a exercise, like you would do with a bicep curl or a tricep extension. You cannot just target one particular muscle and expect it to transform. If you do total body exercises such as those mentioned in point 2, your body will… Read more->

A couple of weeks ago I wrote an article on boxing, and how it is a great ‘alternative cardio’ option. I have had a lot of feedback on that article with people wanting to know more about how they should do it, and more importantly the best way to do it to burn fat. So here goes!…

I will talk about 3 basic moves. In all of them make sure you do not tuck your thumb under your fingers. And hit will the flat part of your wrist and keep it straight.

1/ Cross Punches – Stand up straight with your feet hip width apart. Raise your elbows up and alternately swing your arms reaching across to hit the pads.

2/ Uppercuts - Reach down and then scoop your arm upwards. Again with alternately arms keeping your elbows tucked in towards your ribs.

3/ Hooks – Start with your arm out sideways and slightly bent and drive it inwards towards the pads. Don’t bend your arm any more than it already is as you are doing it.

You should do each move for a minute. Work hard during the minute and rest in between each one so you ca recover enough to work really hard again in the next one.

Today’s Takeaway - Boxing will only work for you if YOU work hard at it. If you put the effort in, in terms of speed of punching and power, you will get a great fat burning workout.

To grab your copy of Rob’s Free Report ‘Cheat’s Guide to Fat Burning From Home – Simple 5 Step Plan,’ plus 2 other great free gifts, click here; ‘www.homeworkoutsuccess.co.uk/free-report.’

Everyone wants their arms to have that flab free, toned appearance. Men often struggle to get the muscle definition that they want, and women tend to gain fat on their triceps or ‘bingo wings’ as they are more commonly known. Here are the 3 exercises that will solve these problems!

These exercises are for both men and women. Girls, please don’t think by doing them you will end up with arms like the guy above, because you won’t. The physiological differences between men and women explain the different results.

1/ Press Ups. I know it’s a common exercise, but it really is the best one for your arms. Do them on your knees if you need to and make sure your whole body is lowering down to just off the floor.

2/ Chest Dips. Put 2 chairs either side of you,a nd lower yourself in between them, going up and down as far as you can. The straighter you have your legs the tougher it will be.

3/ Tricep Dips. Put 1 chair behind you and place both hands on it. Tucking your elbows in towards your body as much as possible lower yourself up and down.

Today’s Takeaway - Do these exercises every other day for great flab free arms. Do them in a circuit format, completing each exercise 3 times.

To grab your copy of Rob’s Free Report ‘Cheat’s Guide to Fat Burning From Home – Simple 5 Step Plan,’ plus 2 other great free gifts, click here; ‘www.homeworkoutsuccess.co.uk/free-report.’

The vast majority of people hate doing cardio. By ‘cardio’ I mean traditional cardiovascular exercise such as running, cycling, etc. What if there was an alternative cardio you could do, that would give you all the great cardiovascular benefits without the pain!

Boxing! In all my years of personal training I cannot remember someone not enjoying boxing. It gives you are the fat burning, cardiovascular benefits that running or cycling does. It is a great stress release, and when done properly highly effective and burning fat from all parts of the body.

There are 2 options if you want to do boxing from home. You either hang a punchbag up, in your garden or garage. This way you can work-out on your own without needing anyone else’s help. Or if you live with or know someone who wants to take it up with you, just buy a pair of boxing pads and take it in turns to hold them for each other.

Boxing can be as technical or simple as you like. But to get you started, simply stand front on to the pads/punchbag with your arms up at shoulder height, and alternately swing them into the pads. Make sure you keep your wrists straight and keep your thumbs out of the way. Try boxing for sets of 1 minute and resting in between.

Today’s Takeaway – Cardio does not have to be long and boring. give boxing a go!

To grab your copy of Rob’s Free Report ‘Cheat’s Guide to Fat Burning From Home – Simple 5 Step Plan,’ plus 2 other great free gifts, click here; ‘www.homeworkoutsuccess.co.uk/free-report.’