The Facts On Fat

How Dietary Fat Can Actually Help You Lose Body Fat

FATS! Does it make sense that we eat fats to shed fat? Well, it’s true! The only reason fat used to be ill-regarded was for publicity purposes. Of course, we all ate it up; myself included. I used to stay away from fatty foods, yet I’d throw down artificial crap just to ‘save the fat.’ No wonder I wasn’t getting anywhere! The truth is that fats have six major roles in the body. Duromine, Duromine 30mg, Duromine in Gauteng, Duromine online


  • Manufacturing and regulation of hormones
  • Formation of our brain and nervous system
  • Transportation of fat soluble vitamins A, D, E and K
  • They provide energy
  • They help form and structure our cell membranes
  • Supply the body with two essential fatty acids: omega-3 and omega-6


The term ‘healthy fats’ indicates fats that have been shown to improve overall health, with benefits related to blood cholesterol, blood vessels, inflammation, and metabolism. Here are my top six fat sources for a great physique that will keep your fatty acid profile balanced. Try adding all six throughout the day when possible:

  • Avocado
  • Beef and Salmon
  • Extra Virgin Olive Oil
  • Mixed Nuts and Seeds
  • Organic Eggs
  • Virgin Coconut Oil

Note: If you are cooking with fats, use unrefined or virgin coconut oil and/or organic butter. These can both be used at high temperatures.


Essential nutrients are nutrients present in foods that we need to ingest for normal physiological functioning. Essential means these nutrients are ‘indispensable for healthy living.’ Since the body does not have the capacity to make fatty acids itself, these nutrients need to be consumed in the foods we eat. There are two known Essential Fatty Acids (EFAs): Omega-3 and Omega-6.

EFAs serve a range of functions in the body. They are involved in the brain and nervous system, many organs, hormones and cell functions. Fish oil supplementation, along with cholesterol and triglycerides, has been researched to show a decrease in fatigue, PMS symptoms, and memory loss in people supplementing with them. Fish oils have also been shown to preserve lean muscle mass and reduce inflammation; increasing our range of motion and helping us train harder and recover quicker. If that’s not enough, fish oils are even documented to improve blood flow and improve the body’s capability to transport and utilise oxygen. This will allow the body to work harder and with more intensity. As fitness fanatics, we need to ensure we are getting the benefits of EFAs daily!

Combat Insulin with EFAs

We have all heard of insulin, a.k.a. ‘the storage hormone.’ Insulin is responsible for shuttling glucose into the muscle for growth, while shutting off fat storage after a workout. We are the most sensitive to insulin after a workout, thus, we eat carbohydrates post-workout to shuttle the nutrients into the muscle to promote recovery and lean muscle growth.

Fish oils have been documented to:

  • Foster muscle growth
  • Increase insulin sensitively
  • Inhibit fat storage
  • Lower cholesterol
  • Prevent muscle breakdown
  • Provide energy
  • Reduce inflammation

Omega-3 has also been documented to reduce existing body fat deposits and also combat the storage of new fat. Say goodbye to cellulite!

Omega-3 food sources include:

  • Fish (mackerel, herring, salmon, trout)
  • Flaxseed
  • Scallops
  • Seaweed
  • Soybeans
  • Walnuts


To improve health and decrease the risk of chronic disease, be sure to balance out your fat intake with ample amounts of unsaturated fats and an even intake of omega-3 and omega-6 fats.

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Buy sports and fitness equipment here from us, we have what all the gyms have for home use, we even have the sports gear, clothes, lovely shoes and more.

Place the order on the website, receive the bank details, do the EFT, we will deliver to your door with the courier, so don’t delay, the process is easy and the results will boost your fat loss.



5 Reasons To Throw Your Scale Away

It seems to have become an obsession

We have been so conditioned to monitor our weight (it’s the first thing everyone asks about us when we’re born!) and so skewed by popular shows like ‘The Biggest Loser’ (with weekly weigh-ins that DO NOT show realistic or healthy weight loss) that it appears as though we have now reached a point where the only thing that makes us feel better about ourselves is losing weight. Many people are in the habit of stepping on the scale daily to detect any changes but the problem is that weight is not necessarily an accurate or complete representation of one’s health.

So why continue with the frequent weigh-ins? What exactly is being measured? And why let the results of those weigh-ins affect our mood, self-esteem, and behaviour?

The solution is clear and simple – tune in to what really matters and throw your scale away! Here’s why…  Secret fat burner, Relislim, Duromine, Beesting



1) Body composition

Your body has both fat mass (composed of fat or adipose tissue) and fat-free mass (composed of bones, muscles, connective tissue, organs, etc.). Rather than stressing about weight, most people should actually be worried about changing their body composition by losing fat and gaining muscle. Unfortunately, a normal scale CANNOT tell the difference between fat mass and fat-free mass – it just measures total body weight.

2) Effects of exercise

Proper exercise usually results in a decrease in fat mass but also an increase in fat free mass due to added muscle mass and bone density. Muscle weighs more than fat so the scale may not read that we’ve lost any weight despite the fact that our body composition and therefore our overall health are so much better when we are in the habit of getting frequent exercise.

3) Recommended guidelines for permanent weight loss

If your doctor has recommended that you do lose weight, a healthy guideline is 1–2 kg’s per week. There is therefore no need to weigh yourself more than once per month. How is your scale going to detect you losing a quarter to a half pound in a day? It’s not.

4) Daily fluctuations

Body weight is not static – It changes when we eat, sweat, drink, etc. If you are dehydrated, you will weigh less than if your hydration levels were sufficient. If you were to weigh yourself after consuming a steak dinner, you would weigh more than before you ate the dinner. Weighing yourself often can therefore be misleading as you may have ‘lost’ or ‘gained’ weight due to these normal fluctuations that are constantly occurring.

5) Mood & behaviour

Slight changes in weight seem to affect how we feel and impact decisions that we make. For example, we tend to feel badly if we notice that the numbers on the scale are higher than the day before. Or, we might decide that it’s OK to treat ourselves to ice cream if the numbers read lower than the previous day. Furthermore, people tend to get very frustrated when they start to exercise and don’t see an immediate decrease in weight. Again, the scale does not measure a person’s health and should therefore not have such an impact on self-esteem and choices that we make.

Rather than putting so much stock into the numbers on the scale, the best thing to do is to start noticing your body’s response to exercise. Pay more attention to the other positive effects of habitual exercising: decreased stress, better quality sleep, improved posture, increased strength and endurance, clothes fitting better, tendencies to eat healthier, and a general increase in feelings of well-being. The scale cannot measure any of those things, only you can.

Place the order on the website, receive the bank details, do the EFT, we will deliver to your door with the courier, so don’t delay, the process is easy and the results will boost your fat loss.

Best way to make your fat burner work for you

Best way to make your fat burner work for you

Popping a capsule won’t necessarily make your fat go away, but incorporating these steps will optimize good fat burner’s effects when you perform your workout!


Like everything in life, you get out what you put in, and getting lean is no exception. You can’t simply pop a fat burner and make up for poor nutrition and a lack of training. There are no magic pills.  Beesting, The Secret, Shaoe Platinum, Lean o Drene

A high-quality fat burner will, however, make your journey easier. Many products are not only designed to increase fat-burning, but also curb your appetite and boost your energy. To get the most from these effects and really torch calories you need to choose the right fat burner for you and make it work  Duromine 30mg, Relislim S6, Kel 6



There are dozens of products on the market to choose from, so finding the right fat burner for you and your goals isn’t always easy. However, there are some general guidelines that can help. Fat burners generally fall into two broad categories:

Stimulant-based and Stimulant-free

Stimulant-free formulations are ideal for those who are sensitive to ingredients with stimulant effects like caffeine, synephrine, tyramine, and yohimbine (or yohimbe). In the stimulant-free realm, look for products containing fat-burning green tea extract (standardized for epigallocatechin gallate or ECGC) and acetyl-L-carnitine, and appetite-suppressing ingredients like caralluma fimbriata extract, or phaseolus vulgaris (white kidney bean), and cynara scolymus (artichoke) extract.

Stimulant-based fat burners will contain a combination of one or more of the following: caffeine, synephrine, tyramine, and yohimbe. These ingredients aim to increase energy, suppress appetite, and increase fat release from fat cells (to be burned as energy). You’ll also likely find ingredients common to stimulant-free formulations in this class of fat burners.

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Since sticking to a clean, calorie-reduced diet is essential for fat loss, take advantage of the appetite-suppressing properties of your fat burner by taking it 30 minutes prior to breakfast and lunch. If you don’t work out in the evening or you prefer a stimulant-free product, then take a dose 30 minutes before dinner. This will not only ensure you feel satiated after meals, but will also help to increase your metabolism.


Since fat burners elevate your metabolism, you’ll find that you sweat more when taking them. Also, stimulants like caffeine tend to have a diuretic effect, so you may find yourself visiting the men’s (or ladies’) room more often. These conditions can lead to a state of dehydration and slowed metabolism.

Drinking at least 3-4 quarts (or liters) of cold water per day will not only keep you hydrated, but has also been shown to increase metabolism and support fat loss. It’s recommended that you drink at least 1 cup (250 ml) of water with each dose of a fat burner to ensure optimal absorption and hydration support. If you’re training in a hot environment and sweating for long periods, you may need to double your water intake.

drink water to lose weight


The body becomes desensitized to some ingredients over time, and this is exactly what happens with stimulant-based supplements. Furthermore, overuse of stimulants can lead to high levels of cortisol (that unwanted hormone that breaks down muscle and causes fat storage), especially under the stress of dieting. To avoid these counterproductive effects, you should cycle on stimulant-based supplements for 3-4 weeks and then take two weeks off. Use a stimulant-free product for the next two weeks between cycles.

The best way to know if you need to cycle your fat burners is by assessing how you feel when you’re on them. If after several weeks you find that you no longer get the “kick” you used to from a regular dose, then it’s time to take a break—not more product.



One of the most essential but often overlooked steps on the road to a lean and muscular physique is adequate deep sleep. In fact, some people turn to fat burners to get the energy to work out because they’re constantly in a state of sleep deprivation. Unfortunately this approach can lead to increases in blood cortisol and decreased testosterone, which will significantly hold you back in terms of muscle gains and fat loss. Sleep is necessary for repair, recovery, and hormonal balance. You’ve heard it before because it’s so important: Get eight hours of deep sleep nightly.

If you find that your fat burners are hindering your sleep, don’t take anything stimulant-based after your lunchtime dose. Notably, you should also limit any other sources of stimulants before 6 p.m. If you work out at night, make sure your pre-workout supplements are caffeine- and stimulant-free.



If you’re looking to really get your metabolic furnace going, take a fat burner containing caffeine and green tea extract first thing upon waking, and again 30 minutes before your cardio session. Most people attribute the thermogenic benefits of green tea to its caffeine content, but that’s not entirely correct. Biochemically, green tea’s dramatic effects are due to the interaction between its high content in catechin-polyphenols (ECGC) and caffeine, and their impact on sympathetically released norepinephrine (NE). The synergistic action of these compounds inhibits the breakdown of NE.


Norepinephrine is a key player in fat mobilization, lipolysis, and appetite suppression. Past research has shown that those who took green tea extract before cardiovascular training had far greater fat-burning effects than those who took a placebo. The addition of caffeine assists in the mobilization of body fat to be used as fuel, enhances focus and motivation, and has been shown to reduce exercise-associated muscle pain. You’ll work out harder and longer, and enhance your ability to burn fat.

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The Perfect Exercise Regime for Stress Relief

Modern life is stressful. Indeed, stress is a major contributing factor to many modern diseases and illnesses such as diabetes and a high blood pressure. Stress is known as the silent killer for good reason. Exercise can be a crucial component in the fight against stress and the harmful effects it can have on both mind and body.

So what exactly is stress? In a nutshell it is the reaction of the body to change; that is any change requiring a response or adjustment physically, emotionally or mentally.

Stress can affect our mental, physical or emotional health. Whilst there are times when stress is beneficial in ensuring that you are alert and able to identify potential dangers and threats, more often it is negative.

The negative effects of stress occur when those challenges and changes are virtually constant and without a break or relief in between them. When this occurs tension builds up resulting in stomach problems, raised blood pressure, poor sleep patterns, headaches and even chest pains. Left untreated the symptoms can worsen and more serious health issues may occur.

Pilates is the perfect exercise regime for relieving stress and preventing further physical, emotional or health problems.

So what makes Pilates so perfect for stress relief?

Breathing: a key feature of Pilates. Deep and mindful breathing is crucial. Breathing should be deep so that all air is expelled; a cleansing breath. Not only is the breathing taught in Pilates designed to cleanse but by building awareness of breathing it develops a sense of calmness and helps release tension.

Posture: the exercises in Pilates are designed to strengthen and tone muscles from the center to the limbs. The purpose is to develop strength, alignment and a poised, lifted and balanced body. This will help reduce pain and tension.

Sleep: breathing, body control and alignment improve by following the exercises regularly. Sleep quality will improve as a result.

Endorphins: these beneficial hormones are released when you exercise; they create positive feelings and aid relaxation.

Relaxation: through the emphasis on control, of both mind and body, the controlling and releasing of the muscles during sessions helps relax the body and mind. The emphasis on breathing also helps increase the sense of relaxation.


Focus: this is a key feature of Pilates. Throughout the exercises it is essential to retain focus on breathing and movement. Whilst focusing on performing the movements and breathing it is not possible for other worries to prey on your mind.


Pilates is the perfect exercise regime to relieve stress as it is holistic. It benefits the mind and body through the emphasis on breathing and control. The breathing techniques developed through Pilates can be used outside of the exercise class whenever situations seem to be overwhelming you. Regular exercise sessions will keep your mind and body healthy which in turn will help you to handle stressful situations in a more positive manner.


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Ultra Fast Fat Loss

We all know about Cardio exercises and the different types that are out there, such as high intensity interval training (HIIT), Slow state cardio, medium state cardio and so on. However which is best and how much should we do to optimise fat loss is the question?

Well that’s where my secret cardio type comes into play. That’s right after trying multiple different types of cardio I have found this one is the best for optimising fat loss. I as well as many other bodybuilders use this form of Cardio to burn fat.

So what is it you ask?

Well I call it Samurai cardio.

Why?  Because Samurai are bad ass – enough said!

All right enough playing around, let’s get down to business. What is Samurai cardio? And why is it so good for fat loss?

Samurai cardio is a mixture of both HIIT (High Impact Intensity Training) and Slow State Cardio, and here is how you do it:

First you start with a 5 min warm up, this can be done on any type of cardio equipment or outside it’s up to you (this will help prevent injury in the high intensity part). If you don’t warm up and stretch the muscles, you might tear them, you might cramp up and you might hurt your joints who will take all the strain.

Next you will perform 15 mins of HIIT where you will go all out as hard as you can for 20 seconds followed by a slow jog for 40 seconds and repeat it 15 times. (Again you can do this on and any cardio equipment you like. I find outdoor sprints on a field or cycle sprint to be the best.) Popular items used to perform HIIT are Treadmills, Spin Bikes, Rowers and Elliptical trainers. These can all be purchased from Your Fit Store.

Now comes the important part. After you have completed the HIIT give yourself a few mins to recover and stretch out your muscle. Then go into 15 mins of slow state cardio (again any form you like)

Now rest you done!!!

AND that’s it folks, that’s SAMURAI cardio!

So why is this so effective? Well I’ll give you a little bit of the science behind this method.

OK well HIIT is a form of anaerobic cardio, meaning it’s without oxygen and will tend to use more carbohydrates as a full source rather than fat. Now you might be thinking how is that a good thing for fat loss? Well the other effect of doing HIIT is it will release Free Fatty acids (FAT) into your blood stream and this becomes very important and is where the use of slow state cardio comes in. Usually it would take a lot longer for slow state cardio to access your fat stores to start burning fat, but by doing HIIT first the free fatty acids are already in the blood stream ready to be burnt off for energy and so you will burn a lot more fat overall. Also HIIT creates a much larger after burn effect meaning you will continue burning more calories for up to 48 hours after the Samurai cardio. This after burn effect is not present in low intensity cardio.

There you have it my secret cardio technique for optimising fat loss. Give it ago, see how you like it and let me know your thoughts.

Learn Apply Succeed.

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Resistance Band Exercises and Swiss Ball Exercises – The Best Low Cost Gym Equipment?

Resistance band exercises are really great, simply because of how portable a resistance band actually is. Swiss ball exercises can also be quite portable, certainly from room to room in your house, and possibly further if you wanted. Why should you read this? To give you a brief introduction to resistance band exercises and Swiss ball exercises so that you will recognize that they are a really valuable piece of gym equipment, and are portable as a bonus.

Resistance Band Exercises and Swiss Ball Exercises - The Best Low Cost Gym Equipment?

So what is a resistance band? Well it is a piece of rubber usually, sometimes if you buy more expensive ones, they have handles at either end, though a tough piece of rubber is going to work fine. The resistance band is used for resistance training, where you will look the band under your foot, around a column, around a chair, under a chair, whatever you need to do to make it work. Resistance bands come in different lengths and with different resistances too, if you want a harder workout for example. The great thing with a resistance band is that it offers resistance in both the concentric contractions and the eccentric contraction, which is basically when your muscle is tensed, and is either getting shorter, or longer respectively.

Resistance Band Exercises and Swiss Ball Exercises - The Best Low Cost Gym Equipment?

What is a Swiss ball? A Swiss ball is an inflatable ball made out of thick rubber – the balls come in different diameters – the smaller balls are for shorter people, and the larger ones for taller or heavier people. The Swiss ball is also known as the fit ball, or gym ball, and can be used for body weight exercises, or exercises with weights.

Resistance Band Exercises and Swiss Ball Exercises - The Best Low Cost Gym Equipment?

Here is a selection of resistance band exercises:

  • Resistance Band Exercises 1:

    • Squats – Hold the two ends of the resistance band in each hand, and put the middle of the band under your feet. Standing with your legs straight, and feet should width apart, and your hand at your neck, and elbow out, squat down slowly until you upper and lower leg are at 90 degrees to one another. Slowly return to the start position.
  • Resistance Band Exercises 2:

    • Chest Press – Hold the band in either hand, or the middle of the band behind your back, and lie on your back, on the resistance band. Now contract your chest, and extend your arms above your chest until they are almost straight. Hold, and slow return your hands to your chest. Repeat.
  • Resistance Band Exercises 3:

    • Bicep Curls – Holding the ends of the resistance band in either hand, and with the middle of the band under your feet, contract your biceps, and curl up until your hands are at shoulder level. Ensure that your elbow remain at your sides at all time, and you do not rock, or swing to ‘cheat’ the repetition.

Here is a selection of Swiss ball exercises:

  • Swiss Ball Exercises 1:

    • Squats – Stand against the ball with your upper back resting against it, and against a wall. With your feet hip width apart, squat down until your thighs are parallel to the floor. Hold for a few seconds, and then push through your legs to return to the standing position. Make sure that you keep your abs tight, and pulled in during the exercise.
  • Swiss Ball Exercises 2:

    • Push Ups – With your shins on the ball, in a push-up position, perform normal pushups by bending your arms and lowering your chest to just above the floor. Hold and then return to the start position with your arms straight, but not locked out. Ensure to keep your back straight, your abdominal muscles tight and tucked in all the way through the exercise. To make the exercise more difficult, you can put less of your feet / shins on the ball, and also bring your feet together to engage the core more fully.
  • Swiss Ball Exercises 3:

    • Crunches – Sit on the ball with your feet flat on the floor, and lower / roll until your pelvis and lower back are also in contract with the ball. Tuck your abdominal muscles in, and slowly raise your upper body to about 45 degrees, half way between lying and sitting up. Hold, and return to the start position. You can hold your hands at the sides of your head, or across your chest, whichever you find most appropriate.

As you can see, both the resistance bands and Swiss ball are excellent equipment to keep your body strong, and are also excellent to have around the house and use for your workouts. These exercises can be made a lot harder than presented here, by doing things like lifting up one leg, to engage the core, or put more pressure on the legs. We just wanted to ease you into the equipment.

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3 Swiss Ball Exercises to Tone Those Ab Muscles Flat

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One of the best ways to make your ab workouts more effective is to do a lot of Swiss ball exercises. Using a Swiss exercise ball can make any regular stomach exercise that much harder because of the inherent instability of the ball. It forces you to strain your stabilizing and core muscles and just makes the workout that much harder.

3 Swiss Ball Exercises to Tone Those Ab Muscles Flat

There are many Swiss ball ab exercises that you can do. In this article I’ll go over 3 excellent ones which work for me:

1. The Swiss Ball Plank

The ultimate static stomach workout, the plank involves no movement but it is easily at the top of any list of great ab exercises. You place both hands on the floor a little more than shoulder-width apart. You place both shins on the fitness ball straight behind you so that your torso is above the floor.

Maintain a straight line from your head to your toes and just hold that position for 30 seconds or more. Your stomach will be straining like crazy the whole time.

3 Swiss Ball Exercises to Tone Those Ab Muscles Flat

2. The Swiss Ball Jackknife

This is a hard exercise so don’t feel bad if you find yourself unable to do it. You may need to build up some more strength. You begin this workout in a position like that of the plank.

The movement is the key: you slowly role the exercise ball toward you while bending your knees toward your chest. Go as far as you can without losing control of the ball. Then, slowly roll the ball back to the starting position.

3 Swiss Ball Exercises to Tone Those Ab Muscles Flat

3. The Swiss Ball Russian Twist

Lie back on the ball on your shoulder blades. Hold a medicine ball in both hands. Twist your body to one side until you’re lying on the side of one shoulder and looking straight to your side. Return slowly to the original position and then twist to the other side. This is also a killer ab exercise.

swiss ball russian twist

Do these Swiss ball exercises and you will have a much firmer, stronger belly.


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Anti-burst Exercise Ball Workout in Fitness Routine

The Importance of Exercise Ball Workout in Fitness Routine

More and more training programs rely on all sorts of Anti-burst Exercise Ball workout models for individual performance. In some cases, the Anti-burst Exercise Ball has become an accessory that people purchase because it’s fun and practical at the same time. However, if we search the Internet for such an item, the large offer is the big surprise. How then choose the right Anti-burst Exercise Ball? First of all, the size and the quality of the Anti-burst Exercise Ball are incredibly important.

For instance, an anti-burst or a burst resistant exercise ball is made of plastic materials superior to the ones used for regular ball design. Then, the size of the Anti-burst Exercise Ball should match the user’s height. Normally, the label of the product should indicate this specificity detail either in inches or in the metric system. Search for these indications if you purchase the Anti-burst Exercise Ball online. The Internet could also help you choose a good brand, because high quality products bring not only great features but hand pumps and posters with exercises too. Your Fit Store provide good quality balls

Anti-burst Exercise Ball

The use of Anti-burst Exercise Ball workout may look a bit childish when you consider it first, but it is definitely full of inspiration and fun too. You could add some very pleasant variety to the workout routine. Another name for the Anti-burst Exercise Ball is Swiss ball, fit ball or physio ball. The importance of the usage comes from the possibility to stretch and strengthen the body even when one is in a delicate physical condition: like pregnant women, for instance. Plus, besides body strengthening, the Anti-burst Exercise Ball will also improve the balance and the core stability of the user.

Many trainers have started including the Anti-burst Exercise Ball workout in the fitness classes they teach, and some go as far as calling it essential fitness equipment. The preference for such an item comes from the versatility of the Anti-burst Exercise Ball, that neither takes too much space nor costs a fortune. The novelty and the improvement in technique is rewarding if we consider the fact that a simple Anti-burst Exercise Ball can transform a normal bicep curl or a squat into a full body exercise.

Anti-burst Exercise Ball

The muscles of the core are the first to get firmer when using the Anti-burst Exercise Ball workout as part of the workout routine. The deep pelvic, low back and abdominal muscles get tighter and better to control, and the same can be said about movement, balance and posture. Therefore, people with post-traumatic movement impairment can considerably improve their condition by using the Anti-burst Exercise Ball under the guidance of a professional.

 Anti-burst Exercise Ball

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Upper Body Resistance Workout Program

Upper Body Resistance Workout Program

These simple exercises for the upper body will get you the fastest muscle building results. No, this is not just for the men; this is for the woman too. So you are obese, fat and feel this is only for bodybuilders, well you wrong, this is for everyone, if you need to pose weight, you need to increase the reps, if you want to cut and tone, you need to do it slowly, with intensity to the max, if you want to build muscle, you need to go slowly, do the highest intensity possible to the max. the myth that exercise builds muscles for woman is non-sense, ladies who want to achieve bodybuilding status need to perform bodybuilding exercises like the men, after all, a woman with shapely legs, toned shoulders and arms is sexy, you cannot argue with that.

I use this program myself to build muscle mass from home using only good quality resistance bands. These are the best exercises for upper body muscle development. I also travel allot, and I do these in the hotel room, they work wonders.

Upper Body Resistance Workout Program

Here are the best exercises for resistance bands that focus on your chest.

Chest Press – This exercise is similar to a bench press with weights except you are standing… no need for any bench. Builds square shaped pectoral muscles for men… lifts and develops “cleavage” for women. This is ideal for those who can only do two pushups.

  • Stand upright as you hold the resistance bands handles. You can attach the bands around a tree, back deck, fence or pole. (Please Note: The best resistance bands come with a hook that you can easily attach to your door.)
  • Face away from the door (if using the door hook attachment) pole, fence etc. Grasp Handles chest high, palms down and press the handles forward and focus on bringing the elbows together. Your wrists should be parallel or in line with you armpits.
  • Stop just before your elbow joints are straight and reverse the motion backwards.
  • Repeat depending on your fitness goals. 8 to 12 repetitions 3 to 4 sets.

 resistance bands that focus on your chest

Here are the best exercises for resistance bands that focus on your arms.

Biceps Curl – This is similar to a standing biceps curl with dumbbells. Builds cannon ball shaped biceps.

  • Grasp resistance bands handles and step on the bands in the middle while holding on to handles. Palms facing up.
  • Curl the handles upwards but don’t allow the resistance to stop at the top of the movement, keep the tension on the biceps muscle. Slowly lower your hands and repeat movement.
  • Repeat depending on your fitness goals. 8 to 12 repetitions 3 to 4 sets.

resistance bands that focus on your biceps

Triceps French Press – One of the best exercises for your triceps muscle.

  • Grasp the handles palms down. Attach the resistance bands to the top part of the door using the door attachment or hook the middle part of the bands to a pole etc…
  • Face the door or pole and step back while keeping your arms straight in front of you. (Make sure you attach the bands a foot higher than the top of your head and step back until your arms are stretched in front of you while holding the resistance band handles.)
  • Press the handles downward (similar to a cable triceps pull down)
  • Stop just before your elbows are straight and reverse the motion back up.
  • Stop when your elbows are 90° from the ground and then reverse the motion back down.
  • Repeat depending on your fitness goals. 8 to 12 repetitions 3 to 4 sets.

resistance bands that focus on your triceps

Here are the best exercises for resistance bands that focus on developing your shoulders.

Shoulder Press: This is the granddaddy of all shoulder exercises. If you want broad melon capped shoulders this is the bad boy.

  • Sit upright on a chair with your legs and grip spaced shoulder width apart. Rap the resistance bands around and underneath the chair. Palms down.
  • Under control, push the bands directly up while focusing on your shoulders.
  • Stop just before your elbow joints are straight and reverse the motion down.
  • Under control, lower the resistance bands, stop when your elbow joints are in line with your shoulders and reverse the motion back up.
  • Repeat depending on your fitness goals. 8 to 12 repetitions 3 to 4 sets.

resistance bands that focus on developing your shoulders

Here are the best exercises for resistance bands that focus on developing your back.

Lat Pull Down- This is a great exercise for developing that V-tapered look and developing great posture.

  • Grasp resistance bands handles, palms down. Attach the resistance bands to the top part of the door using the door attachment or hook the middle part of the bands to a pole etc…
  • Pull handles towards you in a rowing motion but downwards.
  • Stick your chest out while focusing on bringing your shoulder blades together.
  • Stop just after your elbow joints are in line with your shoulders and reverse the motion back up.
  • Slowly and under control, reverse the resistance back up, stop just before your elbow joints are straight and reverse the motion back down.
  • Repeat depending on your fitness goals. 8 to 12 repetitions 3 to 4 sets.

 resistance bands that focus on developing your back

We want you to see the recommended resistance bands and buy them now so you can start as soon as possible with your exercise.

Why purchase a resistance band?

Why purchase a resistance band, and who should purchase a resistance band?

A resistance band workout is one of the very best workouts for most people, especially those who:

  • Need to lose weight
  • Wish to tone their bodies
  • Travellers in hotels and guest houses
  • Pre-posing for bodybuilding to get the muscles pumped
  • The elderly who cannot work the heavy weights
  • Yoga
  • Pilates
  • Aerobics
  • Some Agility and cross fit workouts
  • You reading this article

resistance band

These resistance bands are a versatile alternative to training with weights. We will take a look at the advantages of resistance band workouts. We will highlight how they can be used with other types of exercises, and we will show how resistance bands may be an ideal tool for your workouts.

Resistance bands are hollow elastic tubes that are becoming an increasingly popular accessory in many gyms, studios and home gyms, even a travel bag or three. There are two basic types of resistance bands. There is the simple closed loop type and the open loop type that has handles on either end. Either type can give you a thorough workout. Browse the links to see the different types and even purchase what you need.

These resistance bands are made in a variety of resistance levels. The heavier and thicker the band, the more resistance it produces. You can use different bands for different exercises much as you would use different weights in a dumbbell or barbell workout. We recommend that as a beginner, you use the lower resistance and then work your way up to the intense resistance. We also recommend, buy all the resistance bands strengths and not one at a time, as the shipping of an individual band is costly.

resistance band

With a little ingenuity, some stretching and the use of sticks in some cases, barbells and a friend, the resistance bands can mimic most any exercise performed with weights. This versatility is one of their major advantages. In addition, working out with resistance bands is a very safe way to train. You do not need a spotter when training with the bands.

You can change resistance simply and quickly with resistance bands. Simply change bands or shorten the length of the band and you have effectively changed the resistance. Being able to change resistance quickly in your resistance band workout helps to increase the cardiovascular benefit of your workout session. That convenience of a resistance band workout is another advantage for weight loss as you burn calories by the number of reps you do versus the weight of the workout. Cardio means basically, high reps, slowly and efficiently with a light weight.

It is easy to take your resistance band with you when traveling on a vacation or business trip. Simply throw a couple of bands in your suitcase and you will have everything you need to work out while away from home.

A resistance band workout is especially suited for many seniors and women. If you want a workout that builds strength and keeps you fit, resistance bands are ideal. About the only ones that could not get the strength training they desire from training with resistance bands are bodybuilders who want to add huge amounts of muscle mass to their physique.

resistance band

Even if you need to use weights to build a lot of muscle mass, resistance bands can be used as an addition to your workout. They can be especially helpful when training your core and abdominal muscles. Hopefully, this article has shown how resistance bands can give you a great workout. Resistance bands are versatile and easy to use. You can build your strength and stability with this safe exercise option. Resistance bands will go with you when you are away from home. They meet the needs of seniors, women, and anyone else that wants to build strength without building extreme muscle mass. Consider a resistance band workout as your way of staying strong and fit.

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