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How to Lift Weights and Stay Slim

Posted on by Michelle Spindler

It’s a myth that’s plagued weight training for women forever and is probably one of the most common excuses personal trainers hear: lifting weights will make me bulk up! I really wish I didn’t have to say this so often, but let me tell you this: you can lift weights without getting bulky!

I’m going to break it down for you so that you can get over the fear of ‘hulking out’ and understand it’s possible to lift weights AND stay lean.

Why you should add weight training to your routine
A well-rounded fitness program doesn’t just include weight training. While cardio is great for overall fitness and weight loss, weight training can help shape and tone muscles, as well as helping to burn more fat. Using a combination of training styles can help to maximise weight loss, as well as helping to improve strength.

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5 CrossFit Intensity Boosters You Should Steal

Posted on by Michelle Spindler

It’s been almost two decades since CrossFit emerged from a small gym in Santa Cruz, California, and it’s been growing like a weed ever since. The reason why is no surprise: Millions swear by it as the hardest, best damn workout you’ll ever do.

Count RSP Nutrition athlete Hannah Eden among those who was transformed. The founder and owner of PumpFit Club in Fort Lauderdale, Florida, is a believer in many of the principles and tenets of CrossFit, building not just her own athletic, rock-hard physique, but taking her clients through the challenging paces of a WOD—that’s shorthand for “workout of the day” to neophytes.

From these grueling daily challenges, you can learn a helluva lot about training, whether you’re ready to train for the Open each spring or just borrow some basic elements for your own routine. Here, Eden shares five of her favorite CrossFit-inspired ways supercharge any fitness regimen.

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Should You Work Out When You’re Sick?

Posted on by Michelle Spindler

I get this question all the time!  Should you work out when you are sick?!

You know the scene. You stand up from the water fountain at the gym — just in time to catch a profuse spraying from Mr. Sneezy. Gross.

You think, Doesn’t this coughing, sneezing, mouth-breathing dude belong at home resting, not here at the gym infecting all the equipment? Not so fast. You could be next, and you’ll want to know if it’s OK to hit the gym. (After all, exercise does build immunity, right?) Let’s see if Mr. Sneezy is on to something.

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5 Keys to Firing Up Fat Loss While Still Kicking Ass

Posted on by Michelle Spindler

If you’ve listened to his interview on the Bodybuilding.com Podcast or tried his recent Ultimate Back or Ultimate Shoulders workouts, you know that Cellucor athlete Craig Capurso is in the middle of a transformation. After an accomplished run as an IFBB pro competitor, he’s turned his sights away from the stage, and put them squarely on what happens in the gym day in and day out. His goals now, he says, are all performance based: Get stronger. Move better. Learn new skills. Perform at a high level every single day.

As a former semi-pro football player, this athletic mindset comes fairly naturally to Capurso. But his training was usually pure bodybuilder: either growing big through heavy volume, or cutting hard, as in his popular program 30 Days Out: Craig Capurso’s Extreme Cut Trainer.

Those fat-loss phases, he admits, were often where the goal switched from thriving to merely surviving. In his new approach, simply getting by isn’t an option! Here are Capurso’s keys for leaning out while maintaining a high level of performance in the gym.

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The 41 Hardest Ab Exercises

Posted on by Michelle Spindler

Think you’re hardcore — or that you have a hard core? Prove it! These 41 midsection-mangling moves are some of the most advanced on the planet. They’ll help strengthen your torso from a variety of angles and in a variety of ways so you’ll be ready for all the movements initiated by your core — which is just about every move you make!

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The One Trick to Help You Lift More Weight

Posted on by Michelle Spindler

Nothing beats the feeling of knowing you’re stronger today than you were yesterday. If you train with weights on a regular basis, chances are you know how exciting it is to nail a heavy lift you could once barely budge. To score your next PR (personal record), give post-activation potentiation (PAP) a try. This method can help you go heavier on maximum-effort lifts like squats, bench presses and deadlifts — today. Exercise physiologist Dean Somerset compares PAP to a priming button on a lawn mower. “You pump that a couple of times to get some gas into the chamber, and that helps you to start it up a lot easier and generate some power at the go,” he says.

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