Welcome to my new blog Fitness And Fatless. This site is a part of Dersalsites and used to be called Clints Training Blog. I hope you enjoy my articles. Look at the page "FreeBooks" to see how you can get 12 fitness books free.

Showing Tag: "train" (Show all posts)

Train Smart With Power Factor

Posted by Clint Robson on Wednesday, April 4, 2012, In : Training

First I must apologise for not posting for a while. Although I promised to get back in the saddle and post more regularly, I just haven't been able to do so.

I was explaining to a student in the gym a few days ago, about the importance of keeping records and upping the training sessions. In contacting him, I borrowed a relevant article from one of the pioneers of modern training sessions and I'd like to share that with you.

Now about training With precision. First you need to understand what we...
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Some Tips to Help Build Biceps

Posted by Clint Robson on Monday, October 10, 2011, In : Bodybuilding

Most guys want hard abs and large guns. These are the 2 muscles that are most popular. I’m often approached by people wanting to build up their biceps quickly.

The first trap to avoid is to know there are a lot of time-wasting, low intensity exercises that trainers recommend to build biceps. We have tested all of the common ones and know which ones deliver the highest intensity of overload. Avoid the others.

The number one and two highest-intensity exercises to build biceps are undoubtedly th...
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Fitness Training Can Be A Hectic Lifestyle

Posted by Clint Robson on Tuesday, August 23, 2011,

Hectic! Hectic! My life has been hectic lately. Sorry I haven't posted for a while, but I have been taking strain!

I was managing a gym full time, either 5am to 3pm one week, or 9am to 7pm the next week. On top of this, I was leading a martial arts class in my afternoons off, running a boot-camp in the evenings and then still running my own Personal Training advisory business whenever I could fit it in. I was running this routine 362 days of the year and had no opportunity to take leave. The f...
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Static Contraction Or Power Factor - Which Is Best

Posted by Clint Robson on Tuesday, June 21, 2011, In : Training

For the last ten years I've been talking to people exclusively about Static Contraction training. I'd forgotten that one of the most common questions I used to hear was: "Which one is better, Static Contraction or Power Factor?"

The answer to this question depends on what you mean by "best". I sometimes ask the questioner, "Which is better, a Corvette or a pickup truck?" If you want to get somewhere quickly, then the Corvette is better, but if you want to get a load of timber over a bad road, ...
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Fitness Resistance Training For Women

Posted by Clint Robson on Thursday, March 17, 2011, In : Training

Many women nowadays are into resistance training. Many get into resistance training programs through competing in sports. Resistance training is equally important for women. It allows you to be active and to have a healthy and attractive body. You may also gain the needed strength and physical build through developing muscles.

Before you start lifting weights, you should know the proper ways of how to execute the exercises. Many women encounter injuries when they incorrectly lift weights. It ...
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How To Lift Double In Your One-Rep Max

Posted by Clint Robson on Wednesday, February 2, 2011, In : Training

Static Contraction isometric workouts let you safely lift much more weight. This is a fact and something that I advocate every day. It is easily possible and doable to double the weights you lift!

The founder of Static Contraction Training, Pete Frisco gives the following advice on the subject. .

Strength training suffers from a lack of creativity and innovation. Its stale! That’s why people toil away in gyms doing saturation workouts of multiple sets and reps of dozens of exercises that are ...
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How to Set a Personal Record in Any Exercise

Posted by Clint Robson on Tuesday, November 23, 2010, In : Training

Personal progress provides its own motivation. Few things in the gym provide more positive feedback and personal motivation than setting a personal record on a favorite exercise.

That's why you see so many guys with T-shirts proudly proclaiming things like "Bench Press 300 lbs" usually accompanied by a caricature of a huge guy hoisting a seriously bent barbell. While most of us prefer to be more introverted about our achievements, we all feel the glow of satisfaction in being able to improve ...
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Tips for Effective Back Muscles Training

Posted by Clint Robson on Wednesday, November 10, 2010, In : Training

Tips for Effective Back Training

Don't you think it strange that the professional bodybuilders, weightlifters and trainers always seem to ignore the back? When did you hear of them doing back training?

We hear of core muscles, legs, arms, chest, abs etc, but nobody pays much attention to the back! I find this strange and very under-rated.

For one thing, the lower back muscles are the antagonistic muscles to the abdominal muscles and keep that area of the torso in proper balance. The internet an...
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How To Improve Your Workouts

Posted by Clint Robson on Sunday, October 3, 2010, In : Training

How does one improve their workout? This is a very common, basic question. Well, do you believe that your workouts represent the pinnacle of mankind’s achievement on the subject of strength training? Do you believe that your training can never be improved?

I'm asking this in all sincerity, because for many years I’ve noticed that I battle against something I call Cogniostasis. Don’t bother searching for that word in the dictionary - I made it up.

You might be familiar with the word homeos...
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Static Contraction Exercises And Some Ways To Cheat

Posted by Clint Robson on Sunday, August 22, 2010, In : Training

If you have only just heard about Static Contraction Training (SCT) you might want to try a few of the exercises at your gym, just to satisfy yourself that there really is a difference. I'm really impressed!

The basics of SCT are to:
a) limit the range of motion to only your strongest and safest range
b) for just 5 seconds lift the heaviest weight you can within that range

The exercises themselves are common ones that you likely already do using your full, weakest range of motion. They can all ...
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Back Pain Involves Muscles And Nerves

Posted by Clint Robson on Sunday, August 15, 2010, In : Muscles

One of the most common injuries affecting athletes, sports-persons and particularly those who train using weights is the back. What do you do to prevent injuring your back and if you have, or still do suffer from back pain, what do you do about it?

Back pain affects millions of people around the world. Back pain is caused from trauma, injuries, inappropriate bending and lifting, and disease. Back pain is very common, yet some people only suffer from back pain for a few short months, then i...
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Rational Abs Training

Posted by Clint Robson on Thursday, July 8, 2010, In : Muscles

Abs training is as simple and comprehensible as biceps training yet, for some reason, more misleading garbage has been written on training this bodypart than any other.

You must have seen dozens of fitness articles that allegedly tell guys how to develop their abs. I'm sure you've seen the images of a guy holding a broom handle, or a light barbell over his shoulders and twisting his torso from left to right as a means to lose his love handles. It's a total waste of time! Or even worse, a guy h...
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Weightlifting Injury Statistics

Posted by Clint Robson on Monday, June 21, 2010, In : Training

I really enjoy Pete Sisco's Static Contraction philosophy and I keep reading his reports and articles because they make so much sense. I have introduced a few of his ideas into my training techniques, with very good results. While looking through his information, I was shocked to find these injury statistics and wanted to share them with you. It clearly shows that free weights are more dangerous!

A recent study, using data from the U.S Consumer Product Safety Commission, shows that more people...
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What Is Static Contraction Training?

Posted by Clint Robson on Monday, June 14, 2010,

This article will provide you with what I think is fascinating information of how to get more out of your fitness strength training, with less total effort.

It does not involve “something for nothing” claims about how you can lift cute, pink dumbbells and transform your body. People and magazines who tell you that you can, are lying to you, plain and simple.

Static Contraction, developed by Pete Sisco, is about lifting a heavy weight for a very brief time (5 seconds), to stimulate your mus...
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Build Muscle The Easy Way With the World's Fastest Workout

Posted by Clint Robson on Thursday, June 3, 2010, In : Muscles

10 Exercises of 5 Seconds Each Will Build You All the Muscles You Want - Guaranteed!

Efficiency: 10+ lbs of Muscle in Only 10 Workouts

Today I want to tell you about a really great new exercise program, by Pete Sisco. As he says, he doesn’t claim to be a historian or a cultural anthropologist, but it seems to him that we live in the busiest, most hectic time in man’s history. Recent studies reveal that many people get inadequate sleep, most households have two wage earners, families don...

You Need To Exercise Those Muscles For A long And Healthy Life

Posted by Clint Robson on Thursday, January 28, 2010, In : Training

It is essential to build up our muscles on a regular basis, during your lifetime, as this is absolutely vital to your long term fitness goals. As you get older, you will lose muscle and strength, if you are inactive. Loss of muscle and strength, is called sarcopenia.

This term also refers to the decreased quality of muscle tissue, often seen in older adults. Strength exercises can partly restore muscles and strength and can often achieve this very quickly.

In one study, nursing home residents,...
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How To Make Your Best Bodybuilding Gains This Month

Posted by Clint Robson on Tuesday, December 22, 2009, In : Training

Pete Sisco created this new 30-Day Quick Start Program for the purpose of helping you go into the gym and get the best results possible, with the least effort.

His training is all about efficiency and he shows you exactly how to make your next eight, brief workouts, the most successful workouts you've ever done.

When he says 'successful' here's what he means. By the end of this 30-Day program:

* You'll lift heavier weights than you've ever been able to lift before

* You'll gain more musc...
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What Is Resistance Training And When Is It Beneficial

Posted by Clint Robson on Monday, December 7, 2009, In : Training

If the purpose of your fitness training program is to get a stronger and leaner body, then there is nothing quite like resistance training to assist in reshaping your body. But, what exactly is resistance training and when is it most beneficial?

Well, to answer those questions, there are various different types of resistance training programs, but they all center around the use of weights. These can be weight machines, free weights, or even your own body weight. The idea behind resistance trai...
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Cardio Interval Training Has Many Health And Fitness Benefits

Posted by Clint Robson on Friday, November 13, 2009, In : Training

In a long-term study of the health of the people of in the United States, the U.S. Public Health Service documented the chances of developing heart disease among various groups, in the population. Long before any symptoms appeared, epidemiological research could identify high-risk groups. The highest risk factors occur in males, over 35, cigarette smoking, high blood pressure, high levels of certain blood fats and a family history of cardiovascular disorders.

Other researchers have added to th...
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Simple Exercise With Multiple Fitness Benefits Including Abs, Core And Calf Muscles

Posted by Clint Robson on Monday, November 2, 2009, In : Training

Here's a way to cut down on the length of your workouts and do total body exercises, that exercise many parts of the body and several aspects of fitness all at once. You can kill two birds with one stone.

Here is one such exercise. I started doing it about a month ago and I'm now addicted to it.

Roger Haeske's "My Lightning Speed Fitness Program" consists of several other powerful, full body exercises, such as the one I'm sharing with you in this article. These full body exercises allow you to ...
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Types Of Mountain Biking

Posted by Clint Robson on Thursday, October 29, 2009, In : Cycling/Biking

As a sport or a hobby, mountain biking can be split into as many as nine or ten different categories. These categories are very varied in what each can offer.

They are:

1. BMX
BMX is a style where the bikes use 20 inch wheels. These bikes are commonly used at skate parks, or with dirt jumps. Because of their smaller wheels and shorter wheel bases, BMX bikes are much easier to perform tricks and stunts with.

2. Cross Country
This type of mountain biking involves riding your bike up and down h...
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Exercises to Tone Up Your Abdominal Muscles

Posted by Derek Robson on Thursday, October 22, 2009, In : Training

Whether or not you are busy with a weightloss regime, you might want to learn a set of exercises to strengthen and tone your abdominal muscles. This will provide them with the body and shape required, to form a visible six pack. The following exercises are all appropriate exercises, to develop that rippled 6 pack.

1) Side stretches:
Lie on your side, resting your weight on your forearm. Now raise your body off the floor, supporting yourself with your elbow and foot, to form a straight line, f...
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Mountain Biking Is Both Fun And Perfect Exercise

Posted by Clint Robson on Monday, October 19, 2009, In : Cycling/Biking

Mountain biking is a great way to explore the outdoors, stay in shape, or just have fun. It is growing in popularity and it is a common sight to see a bike strapped to the back of a vehicle. Racing down the side of a mountain is a lot of fun indeed, although it can also be quite dangerous. Even though it's dangerous, if you ride with caution, it can be enjoyed by the entire family.

Styles of mountain biking
Mountain biking can best be characterized by three different styles - downhill, free ri...
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How To Choose The Right Exercise Bike

Posted by Clint Robson on Saturday, October 17, 2009, In : Training

When you decide to purchase an exercise bike, you should first find a place in your home, where you can place it, with enough room to use it and without any distractions. Then, as the next step, you'll need to think about whether, or not, you want an upright exercise bike, a semi recumbent bike, or a fully recumbent exercise bike.

Once you have made the decision, of which type of bike you want, check out the reviews, that are available in bike magazines and sports stores and online. You can al...
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Crosstraining Is Best For Both Fitness and Fatloss And Creates A Better Looking Body

Posted by Clint Robson on Wednesday, October 14, 2009, In : Training

The numbers on your scale, do not indicate whether you are fit, or fat. Far more significant than your total body weight, is the composition of your body tissue. If a man’s fatty tissue is bigger than 14%, up to 15% of his body mass, or if a woman’s is more than 20%, to 22%, he, or she is overweight, or more precisely, overfat.

A small amount of fat is needed, for padding the internal organs and as insulation, under the skin. Excess fat leads to diseases, such as diabetes, gout, high blood...
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How To Get Started With Bodybuilding

Posted by Clint Robson on Friday, October 9, 2009, In : Muscles

So you’ve decided to try bodybuilding. Great! Now before we go right on to the basic facts of bodybuilding, let me first tell you how bodybuilding came to America in the first place. Bodybuilding actually started in 11th century India and spread all over Europe, during the time of the Romans gladiators.

By the 1800s, bodybuilding had already gained enormous popularity in Europe. The sport did not make the American cross-over until the time of Bernard McFadden, the great American bodybuildin...
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A Poor Muscle Training Plan Can Do More Harm Than Good

Posted by Clint Robson on Thursday, October 8, 2009, In : Muscles

If you've been hard at work training with weights on your own, here's a short list of bodybuilding misnomers. Training at home and without a properly prescribed plan, calculated by a Personal Trainer, can actually do more harm than good.

1. 12 Rep rule

Most weight training programs include this many repetitions for gaining muscle. The truth is this approach places the muscles with not enough tension for effective muscle gain. High tension training with heavy weights, provides muscle growth, in ...
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Why The Core Muscles Need Strengthening Before Any Other Muscles

Posted by Clint Robson on Wednesday, October 7, 2009, In : Muscles

The core muscles are the most important muscle group and should be strengthened before embarking on any form of fitness training program, particularly weights training, resistance training, or bodybuilding.

Suppose that at a distance, you see a short, stooped figure, walking with short, slow steps. Most likely, you will conclude that the person is just old. The hunched posture gives you the clue. This is a fact of life, but what causes it and what can be done to avoid it? Why does aging conto...
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Brand New Fitness Blogsite

Posted by Derek Robson on Tuesday, October 6, 2009, In : General

This is soon to be the home of the old and popular Clints Training Blog. We are now known as Fitness And Fatless.

Clinton Robson is a South African fitness fanatic and avid body builder. He is a qualified Personal Trainer. He has recently completed a contract to run the gyms on 2 cruise ships. He has done a special higher level course and qualified as an Exercise Specialist, or Conditioning Coach. He works in 2 local gyms, assisting the staff with clients and training plans. He has been workin...
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About Me

Clint Robson

Pietermaritzburg

Clinton Robson is a South African fitness fanatic and is a qualified Personal Trainer and Exercise Specialist. Clint has been working out since 1996 and has been working in the Fitness Industry since 2001. He has a proven track record, with many success stories. He has worked in several countries around the world and has also run the gyms on 5 and 6 star cruise ships. Clint prides himself with working with many different types of people, even those with illnesses, obesity, hypertension, renal failure, as well as fit people, right up to elite athletes. He writes articles on many fitness topics, such as training, bodybuilding, working out, fat loss, nutrition, supplements and more.

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