Gday! Welcome back to my fitness and nutrition column! I?m all about getting you to look good naked!

Now in this issue, we deal with the nitty-gritty. It?s the bit often-overlooked to be honest, because these days all people seem to fixate on, is their diet and nutrition. Of course I don?t have to tell you that diet is important, (we covered that last time), but I?m going to let you in on another fitness industry insider secret. Ready?

To lose weight, tone up and get a slinky buff bod, you?re going to have to pick heavy
things up off the floor.

For a lot of you I suspect, the mantra of ?cardio cardio cardio? is sacred: From
the 80?s fitness craze through to the gyms and cardio circuit classes of today ? everyone understands that relentlessly running like a hamster on the treadmill is going to get them looking like a fitness model and arm them with a cute arse and a set of killer abs, right?

Sorry tiger! This is only half of the story, and a very common mistake people make
before not getting their results and giving up. Let me explain?

Without getting too whitelab coat technical, I want you to think about this for a second:
Now you have a set of perfect abs ? everyone does actually!

We all have the same muscles as one another. These muscles are perfectly formed on every
single one of us, but the thing that differs is only how much bodyfat you have over the top of that perfectly-shaped muscle - Nothing else. Nada. Zip.

You have exactly the same rock hard six-pack as any one of the male fitness models on the covers of the glossy magazines!

Second thing I want you to consider: Now we?ve all seen those people at the gym religiously doing their eight billion situps, yes? Now what they don?t realise is: Muscles only grow once you have overloaded them with more weight than they usually handle.
What this means is that your abs have your entire bodyweight going through them every second of your life ? they hold you upright. No abs: No upright you!

So? if muscles can only grow once you have overloaded them, and your abs are literally
holding your entire bodyweight all the time? then how are you overloading them by doing
bodyweight exercises such as ab crunches etc.

Or... think of it like this: If you could grow your muscles by doing bodyweight exercises
alone, then by definition, all that talking your partner does ? well, they surely must have big, buff jawline muscles right? Ditch the crunches!

So all that remains for me to say, is that you must pick up and lift heavy things in addition to your regular cardio work. Best news? You need only do this heavy lifting once a week!! Yup

Ooh ? and something for the laidies reading this: You too need to lift heavy weights too!
One of the biggest myths I hear is that women don?t lift weights because they don?t want to look like Arnie.

Seriously ? this cannot happen unless you take bodybuilding drugs, Okay?! By lifting
heavy weights, you will tone in record time and look absolutely stunning, I promise!

So guys ? for this issue, I would love you to take away that you need to do heavy weight lifting only once a week, in order to look good naked in record time!

Now, I?d love to stay and chat, but I have to go and lift a very heavy jug of icy Chang
for multiple set and many reps ;)

Nayf x

For frosty cool fitness ninja tips, recipes and videos that you?ll even find interesting,
check out my blog at:

www.fightingthefatman.com