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"It's Mental over Physical

- don't get hung up on just doing weights"

If weights are your thing here's some hard and fast rules - don't break 'em:

* For general health and endurance:
Use only enough weight that you can last for 12-15 repetitions, with no
more energy than 3 sets, you should need to rest at leat 30 seconds before starting on another couple of sets.

*To lose body fat and build up your muscle tone:
Use only enough weight that you can just complete 10 repetitions, wait 1 minute then do another 2 sets; always rest up for about 1 minute between sets.

*For muscle gain:
Complete 8-12 repetitions then 3 or more sets - have a spotter on hand and the weights should be heavier now, you should feel like 12 is seriously the most you can possibly achieve - if you feel you can do more - your weights are too light.

To figure out how much weight you should use, always start light then do just one set. Continue adding weight until you can just do the desired number of repetitions. The last rep should be difficult, but not impossible and you should be able to keep good form.

I'll keep you honest. One of the many things I do is check your body out by assessing the muscle changes - I will spot overuse and tell you off. Seriously you get a couple of warnings and then I toss you as a client. Your body is a living mechanical work of art.

If you break this level of sophisticated balance - your going to be limping into old age. I've seen it. Be sensible.