This is possibly the best way to 'tone up' your body and make it fitter! Perform resistance training to make build muscles and metabolism (which in turn burns bodyfat easier). In addition, doing the right number of reps, sets, rest periods and intensity - you can also improve power, endurance, strength and bone density. 

Another topic that I discuss - why women will not be able to look like Arnold no matter how hard they train. Don't worry - when women lift heavy, they'll get a fit, fabulous body!

Depending on the intensity (how heavy), number of reps (times that you lift) and sets (number of groups of same exercise), you can customise your program to either improve strength, endurance, power or build muscles. Learn how to train and plan smart here.

Taking too long or too short rests may lead to our muscles resting too much or too little. We have to align the rest (between sets and workouts) to our goals. See what exercise research (which works for everyone) recommends here.

Always keep in mind these exercise science principles of training if you want to get the maximum out of your training sessions - specificity, individuality, progression, adaptation, overload, reversibility and recovery. Download the infographic and view at your convenience.

How fast should you do per repetition for quick and long term growth?

How to breathe when you're lifting weights - the EX/EX method.

Working out with weights is essential if we want to have a healthy, fit body. If you feel intimidated by the gym or the people who go to the gym, here's what you can do to alleviate those fears!

Main Muscles: Back (Lats) and Biceps.  

Main Muscles: Chest and Triceps. 

Main Muscles: Back and Biceps.

Main muscles: Shouders and Triceps

Main Muscles: Chest.

Main Muscles: Muscles under your shoulders (Mainly to prevent injury/rehab/foundation)

Main Muscles: Chest (Pecs) and Triceps. This exercise requires only dumbells and a bench.

Main Muscles: Back (Lats) and Biceps. This exercise requires only dumbells and a bench.

Main Muscles: Shoulders (Deltoids) and Triceps. This exercise requires only dumbells and a bench.

Main Muscles: Chest (Pecs). This exercise requires only dumbells and a bench.

Main Muscles: Shoulders. This exercise requires only dumbells.

Main Muscles: Biceps and Forearm. This exercise requires only dumbells.

Main Muscles: Rear Deltoids (Shoulders). This exercise requires only dumbells.

Main Muscles: Shoulders and triceps. This exercise requires only dumbells.

Main Muscles: Lower Body (Glutes, Hamstrings, Quads) + Upper Body (Support)

Main Muscles: Lower Body (Glutes, Hamstrings, Quads) + Upper Body (Support)

Main Muscles: Lower Body (Glutes, Hamstrings, Quads) + Upper Body (Support)

Main Muscles: Lower Body (Glutes, Hamstrings, Quads) + Lower body and Upper Body (Support)

Main Muscles: Lower body + Upper Body + Arms

Main Muscles: Lower body + Upper Body + Shoulder and Triceps

Many good condo gyms, home gyms and commercial gyms have at least one cable machine. Check out these series of full body exercises that you can do with a cable machine. Standing Chest Press, Standing Shoulder Press, Isometric Squat Row, Dynamic Squat Row, High Front Raise, Front Squats, Shoulder Mobility, Bicep Curls, Conbo - Bicep Curls + Shoulder Presses, Core Rotation & Squat Rotate!

The deadlift is a great whole body exercise (mainly lower body) that you can do with a barbell. In this video I breakdown the parts and cues to doing the deadlift properly :)

Power exercises help improve power and strength and may not necessarily improve muscle size.

The push press is a great whole body exercise and is a great start point to learning how to do power exercises. 

A good lead up and progression from the push press, learn how to perform the power clean by utilising your whole body to lift.

This is the ultimate power lift. It takes time to learn and perform this skill. See the breakdown of this exercise here.