Random training tips

• Look to do more of your lifts standing as oppose to sitting. We spend far too much time on our butts as it is so don't spend even more in the gym. Also, doing lifts while standing will help injury proof your body. Standing will help you use those stabilizer and support muscles.

• When deadlifting think about pushing your butt back into a wall about an inch behind you.

• For women looking to drop body fat I think it works really well to incorporate a heavy week of lifting. Generally I like to cycle in 1 week of heavy lifting and then fall off of that back into moderate to light loads. Look to place the heavy lifting weeks in every 3-4 weeks or so.

• Unconventional split for building muscle mass

Day 1-Chest and Biceps
Day 2-Lower body
Day 3-Back and Triceps
Day4-Lower Body
Day 5-Repeat day 1
Day 6- Repeat day 3
Day 7-OFF
** Or take more time off and have Day 4 be an off day and do legs on Day 5 and then repeat the workout starting day 6 or 7

• Stick to a program for a solid month before judging if you like it or if it has been successful for you or not

• When it comes to fat loss exercise intensity is key, not duration. Watch heavy people on the treadmills at your gym and then come back a year later, I bet they are all still fat.

• I like doing compound sets of the same muscle group with a wide range of reps for hypertrophy training, Example would be

Hammer curls with dumbbells-heavy weight 6 reps
WITH
Standing EZ bar curl-moderate weight 12 reps