LADIES who want to lose fat, lift weights. Weight training is, without a doubt, a faster, more effective way to shift fat and creative a slender, toned physique.

I guarantee, with regular weight training that you will feel fitter, stronger, healthier and your bones and joints will thank you.

You will not get bigger or bulkier.

When you first start out it’s fine to select a light weight until you can execute an exercise correctly, but then it’s time to pick up a decent weight.

Ladies, there's no such thing as ‘lady weights’! If the weight you select is not challenging after eight reps then it's simply not heavy enough.

Increase the weight until you struggle or fatigue the muscle between eight and ten repetitions.

By challenging your muscles in this way, they will later adapt by getting stronger so that next time they can cope with the exercise easier.

You will then, over time, benefit from increased muscle and strength, which means a faster metabolism and less fat. Result.

Choose exercises that use more than one muscle group, such as squats, pull-ups, pushing exercises, kettle bells etc.

These exercises will make your training sessions more efficient and more effective in increasing your heart rate and fat burning.

They will also improve your core strength too, which will add to your new toned physique.

By adding some cardio training into your workout programme, either as short bursts in between your weight training exercises or at the end of your session, this will further increase your fat loss potential. This will be a much more effective way to burn fat than cardio alone.

With all that said, any results from training will depend on your diet. Without a sufficient healthy diet and sufficient rest/sleep periods, results from training are greatly restricted.