Strength Training

Strength Training

... to Burn Fat and Transform Your Body

Does the thought of strength training intimidate you? For many, it conjures up images of chiseled body-builders bench-pressing ridiculous amounts of weight, while loudly grunting and groaning. We picture bulging biceps busting out of way-too-small t-shirts that say things like "Real Men Don't Let Friends Lift Light".

The truth is that strength training is one of the best, if not THE best way for the average person to lose weight and turn their body into a fat burning machine. It is not just for the bodybuilding types, or super-athletes that earn a living by working out 3 hours a day.

Statistics show that any person who begins an effective strength training regimen can see solid results in as little as 90 days. The biggest problem is that so many people tend to give up before giving themselves time to see the transformation take place.

Some of the most common reasons why we tend to give up on our strength training before seeing any real results include:

Trying to copy the hardcore gym members –

This is a huge mistake. It probably took years for that big brute to be able to do one-armed push-ups… or that chiseled blonde to effortlessly do 50 fully inclined sit-ups.

Relax and take things at your own pace. Start your routine with weights that are challenging to you. Don't give anybody else a second thought.

The best way to know that you are using the correct weight resistance on any exercise is if the last 2 or 3 reps on your 3rd set of 10 are a struggle. If they are too easy, up your resistance by 5 or 10 lbs. If you can't even dream of getting through three sets of 10 reps, then you need to reduce the weight resistance until it is more comfortable for you.

Find your resistance "sweet spot" through experimentation. No need to rush yourself or get embarrassed if the weight isn't what you think it "should be". The truth is, it "should be" exactly where it is right for you.

Another common mistake people make in sustaining their strength training routines is…

Trying to do it EVERY day –

This is simply not sustainable. Your strength training regimen should consist of targeted, driven work-outs, 3 – 4 days a week. Fight the "all or nothing, I'm doing it every day" urge that traditionally causes a quick burnout. On in-between days, find an activity you enjoy that will keep your body in motion. Tennis, basketball, jogging, or volleyball are all great options.

Give your muscles time to rest and repair themselves between strength training workouts. I cannot stress this enough!

Using the same workout routine every time -

This is a two-fold mistake. First, you are going to get bored. What happens when you get bored with anything? You give up. Simply stated, monotony is not a recipe for success.

Secondly, you aren't going to see the results you want. In order to get real results, you need to constantly challenge your body. The best way to do this is by regularly changing up your routine. I would suggest doing this every month. Find new exercises that test you again. It may take a little experimentation or guidance, but the results will be more than worth it.

You get overly frustrated when you have a bad session – it is typical to have days where you just aren't "feeling it". On those days, do what you can and don't beat yourself up or get frustrated. Even the most motivated athlete has off days. You're allowed to have them too. Don't let it get you down and drive you away from your goals!

Not following an effective routine that properly builds muscle and BURNS FAT –

If you simply aren't seeing the results that you want, the inclination is to throw in the towel and say strength training doesn't work for you. The truth is that you may need some guidance on how to properly isolate each muscle group in your body.

There are several keys on turning your body into a fat burning machine through strength training. You can find effective strength training routines in many areas on the web. But for details on where to begin, try a proven program detailed on

Remember, it takes time to get out of shape. It is also going to take some time to re-adjust and get back into shape! Don't expect results to happen overnight. Find an effective routine and stick with it for 90 days. If you do, the results will speak for themselves.

Travis Manney is the creator of The 30in90 Weight Loss and Fitness Program