Free Simple Workout Info Graphics

Here is a few free simple random workout info graphics. Simple workout routines designed to burn body fat and increase muscle mass.

These workouts include various different training methods, including, super sets and drop sets. Some of the exercises need access to a gym and resistance equipment, others are body weight only exercises.

Full Body Drop Set Muscle Building Workout

Simple Drop Set Muscle Building Workout.

Full Body Super Set Workout

Free Simple Super Set Workout.

Fat Burning Home Workout

Simple Free Fat Burning Home Workout.

Home Workout Two

Simple Home Workout Routine

Muscle Building Fat Burning Workout

Basic Muscle Building Fat Burning Workout.

Always use good technique, technique first, the weight on the bar is secondary, and always perform a warm up and train safely.

Remember that your diet and calorie intake is incredibly important when trying to reduce your body fat percentage and when attempting to gain muscle mass.

Exercise & Get Fit Without Workouts

Do you not like the idea of going to the gym or sticking to a rigid workout schedule? if you don’t like the idea of a fixed workout schedule then this article is about exploring some alternative ways of exercising, losing weight and keeping fit.

Get fit without the gym

Most people are turned off by the idea of going to the gym, or they think exercising requires a lengthy gym workout which requires getting changed into your workout gear, driving to the gym, spending an hour or two there, then getting a shower and changed again.

The whole process can seem time consuming and repetitive, so much effort several days a week, this puts so many people off going to the gym or exercising in general.

However there is an alternative

This is something that I used to do when I first started out. It’s based on the idea of simply burning as much energy or calories as possible. Burning more calories than you are consuming which should trigger your body to start converting your fat cells into energy, or in other words to burn off body fat.

So the goal is to keep active as much as possible. So for example if I was watching the TV alone, after 20 – 30 minutes I would get up and start performing certain exercises for around 5 minutes. I would perform exercises such as jogging on the spot, star jumps, squat thrusts and arm circles. After a few minutes of doing this I would sit back down and continue to watch the TV.

You obviously can’t really do this if other people are in the room because it would seem a bit strange. You could always run into another room for some exercise privacy.

You can do this with or without exercise equipment, if you have some equipment in the living room like some dumbbells lying around you could use them.

You can perform both cardio and resistance exercises, which can lead to fat burning and muscle development and generally having a more toned physique.

When can I do this?

This way of exercising could also be used if you are working at home, on the computer, playing a computer game or watching a movie.

You wouldn’t have to commit to a formal workout, however best results would be achieved by exercising in this way plus other forms of exercising, like walking as much as possible or visiting the gym a couple of times a week.

So next time you find yourself at home by yourself just watching the Television, why not get up every now and then and perform a few exercises for a few minutes.

Just be careful your room or location is safe to exercise in, and that you have good fitness levels so you don’t put yourself at risk of injury. Also start off with exercises which are less intense in order to warm up your body.

Example Exercises

If exercise and getting fit is important to you, there is always time, nobody is too busy that they can’t find 10 or 20 minutes at some point during the day. Those who say they are too busy are lying, they just don’t want it bad enough.

How To Get V Shaped Abs

So how does someone get that highly sought after V Shaped Abs look in the lower stomach area?

What is V Shaped Abs?

V shaped abs is the appearance in your lower abdominal area. It’s two cuts which can be visible with a low enough body fat percentage. These cuts start in the lower oblique area and then go down and angle inwards to create a sort of v shape.

How to achieve the V Shape

For these cuts to be visible a body fat percentage of around 10% or less is needed. The lower your body fat percentage is the easier it will be for those cuts to be visible.

You may think the best way to achieve this look is to perform loads of stomach exercises, abdominal crunches and sit ups and that sort of thing. However this is not the right way to go about it, for the simple reason that these types of exercises are not the best way to lower your body fat percentage. You would just end up with strong abdominals with the same level of body fat covering them, so they will never be seen.

Step 1 – Lower Your Body Fat Percentage

Start with modifying your diet, don’t go on a diet just improve your current diet. It’s impossible for me to know what sort of diet everybody has so I will just give some general diet tips.

Get an idea of how many calories you should be consuming each day to maintain a healthy weight. On average it’s around 2000 calories per day for men, and 1600 calories per day for women. So now you have a number to work with. The next step is to find out actually how many you are consuming per day.

The key to burning body fat is to burn off more calories than you consume. So now you have a roundabout figure of how many calories you should be consuming and what you actually are consuming. If your intake is higher than what it should be then simply start reducing your intake.

Calories are important however it’s not the only thing to be aware of. Improve your diet by dropping or reducing certain foods and replacing them with others. Eat plenty of fruit, vegetables and good clean quality protein sources for example tuna, milk, eggs, beans and nuts.

Step 2 РExercise 

High intensity interval training (HIIT) is a new and great way of exercising for effective fat burning. High interval training is great for cardio and muscular development, both are great for burning off some body fat.

So train regular with decent intensity. HIIT, cardio and weight training are all good for burning off calories.

Step 3 – Develop Those Abdominals

Performing stomach exercises will help those V shaped cuts and your abdominals to become visible. Developing your abdominal area will push out the abs and those V shaped cuts to make them more prominent.

Ideally you want to be targeting the lower abdominal area, here is a list of exercises to help with that.

Basic Science Fitness Facts

It’s time to look past all the myths and nonsense and get down to the actual science facts and findings.

Basic Science Fitness Facts

I have been doing some new research into fitness including weight loss, fat burning and muscle building. I wanted to know all the results and facts of the latest scientific research in the confusing world of fitness. So in this article I will share with you what I found out.

Much of it mirrors what I have said before, but here it is anyway.

We have four main body types or physical conditions which are.


The result of low muscle mass, body fat or both. Probably due to a lack of calories. Can be corrected by increased calorie intake and exercise.


Mostly the result of regularly exceeding more calories than the body requires. Can be reversed by a reduction in calories and or increased exercise.


Achieved by a balanced amount of calorie consumption and exercise resulting in normal levels of body fat and muscle mass.


This is higher than average levels of muscle mass with a relativity low body fat percentage, around 10 percent body fat or less. It can be achieved by regular exercise with a large percentage of this exercise being resistance training (weight training). Also a diet ideal for muscle development with a calorie intake slightly above the recommended amount.

What else can affect our fitness levels besides diet and exercise?

  • Stress
  • Sleep
  • Hormone levels
  • Injuries
  • Hydration
  • Illness

Recommended Health and Fitness Guidelines

  • Exercise – High intensity 3 times a week for around 20 minutes or medium intensity 5 times a week.
  • Body Fat Percentage – Men 8 – 20% Women 15 – 28%.
  • Sleep – 7 – 8 hours of sleep recommended to maintain optimal health.

Mental Health

The facts show that good lifestyle choices such as eating well and exercising regularly influences our mental health in a positive way.


Stress can worsen existing health conditions including obesity and is believed to accelerate the ageing process. Exercise is proven to be an effective way to relieve stress.


Genetics determine things like height and bone structure. It also determines the location of where body fat is stored. For example, the first body location for fat storage can be different for different people. For one person fat maybe stored first in the lower stomach area, for another person it could be the hips or thighs. Genetics doesn’t actually determine our overall body fat percentage, but life choices do determine it.


Despite popular belief, all our metabolisms differ only slightly. Foods we consume can affect the metabolism, obviously exercise can, and also the amount of muscle mass we have.

Calories In and Calories Out

Basically consuming more calories than your body requires results in the body storing the excess as body fat. The reverse happens when your bodies energy requirements exceeds the amount of calories you consume.

However all calories are not equal, the foods that you eat affect your hormone levels, and your hormones affect your bodies systems, including fat storage. So even if your calorie intake is at the right level for fat burning, you may still gain body fat if your hormones are out of balance.

The Best Way to Lose Weight?

There is so much information on this available online, so what’s the best, no nonsense way to lose weight and keep it lost, so you’ll never have to worry about your weight again?

I dislike using the term “weight loss” because it is not fully accurate and it can be misleading. What we are really talking about is Fat Loss, not water loss or muscle loss, just burning body fat to lower our body fat percentage.

Forget about the idea of fast weight loss, the idea in itself is flawed. Fast weight loss techniques are always unhealthy, such as starvation or fasting which can damage our organs and lead to muscle loss. Starving yourself can reduce the body’s ability to burn off fat, which is exactly the opposite of what the person is trying to achieve.

Best way to lose weight?

I say the best way, not the fastest way. The best way is the healthy way, and the only really good and effective way.

Change your reflection in the mirror. Quote

Okay so this best way is to maintain a Caloric Deficit. That’s it! that’s all you need to do.

For anybody that doesn’t know what this means, it’s simply maintaining a lifestyle which leads to the body using up more calories or energy than is being consumed. If you consume 2000 calories in a single day, and if your body uses up 2500 calories in that same day your body will require extra energy, if it cannot get it externally (Food) it will look for internal sources of energy, such as body fat.

Many people who hear this simple explanation will disregard it, stating it doesn’t apply to them because they have a slow metabolism, bad genetics or some other nonsense. It’s true, genetics and our metabolisms can have an effect, however the effect is massively exaggerated. While metabolisms do differ, it’s only slightly and it’s greatly affected by our lifestyle and fitness levels, therefore mostly under our own control.

This is a very simple explanation and idea, however it does go into much complexity and it’s backed up by recent scientific research.

Forget about low fat, low carbohydrate diets, because even if you eat low carb, low fat foods you can still consume too much, which will cause you to gain body fat. What you do eat still matters, ideally your calories should come from good quality nutrient rich foods. These foods will help your body to function better and help to maintain a healthy weight, or more accurately a healthy level of body fat.

Some people will say this can’t be true because they claim to eat very little, yet they continue to gain body fat. In my experience this is only a self deception, if this applies to you, the only way you will know for sure is if you actually count and keep track of what you consume on an average day.

How much fat will you burn and how fast?

Maintaining a calorie deficit works! however how successful it will be depends on a few important factors.

  • How big the calorie deficit is.
  • How often you achieve a calorie deficit.
  • What foods you are actually eating.

If the calorie deficit is only very small, you will not see a difference any time soon. Also if the calorie deficit is not continuous, for example day 1 calorie deficit, day 2 calorie surplus, if this is the case you are unlikely to see any results. If you are achieving a calorie deficit, however if those calories are coming from poor equality foods it could affect your health negatively, including reducing your body’s ability to burn body fat.

So forget about all the nonsense diets and techniques, if you don’t have a calorie deficit they won’t work, so save yourself some time and money.

Reduce your food intake, and increase your activity levels. That’s all you need!


The Low Fat Myth

What is the low fat myth and have you fallen for it? many have, low fat food products are everywhere but why?

There seems to by an ever increasing and popular myth that fat is bad. This misconception is being fueled further by the food industry. However in fairness food production companies are only giving the people what they want.

People want low fat foods because they believe fat is bad, and that eating fat makes us fat. There is some truth to this but only some. This misconception has led to the production of masses of low fat products.

Fat is a healthy part of our diets, and around 25 to 35 percent of our diets should consist of fats. So if that is true and fat is not a bad thing, then why are there so many food products out there in our shops with low fat written on the packaging? simply because the myth is such a strongly believed concept that the food companies are simply catering to us.

Does Eating Fat make us Fat?

No! eating too much and not exercising enough makes us fat.

Different Types of Fats

There still seems to be some confusion with regards to the different types of fat. Saturated fat is still considered to be bad for us, however there is a lack of evidence to support this idea, many years ago it was labelled as the bad guy.

Trans Fats

This is the fat that you should avoid, trans fat is a chemically modified fat which can be found in processed foods to give it a longer shelf life. Avoid it!

Fat Free Foods

These are still being advertised, fat free yogurt products are very common however many foods that are fat free or low in fat taste awful. So to improve the taste, other ingredients are added to make it taste better, like sugar for example or even artificial ingredients like sweeteners and such things which are unhealthy.

So these food companies are actually taking out good healthy natural fat, and replacing it with unhealthy artificial substitutes, which is craziness!.

Margarine was created as a low fat alternative to Butter, this was because fat especially saturated fat was being wrongly demonized. However butter is a natural product which contains natural fat as well as other vitamins and minerals to help maintain a healthy body. Margarine on the other hand is a chemically altered product which includes trans fats which are now understood to be very unhealthy for our bodies.

The bottom line is Fat is not the enemy, it is a healthy part of our diet which helps to achieve a healthy body, which is the best way of increasing our metabolisms which leads to healthy weight loss and reducing body fat.

Stay away from processed foods, trans fats and artificial products and don’t fuel this fat avoidance myth any longer.

Top 10 Tips to Lose Weight this New Year

Top 10 Tips to Lose Weight

So it’s that time of year again! new year’s resolutions! and one of the most common new year’s resolutions is to lose weight and get into shape. In fact resolutions about losing weight makes up for about 35 percent of all new year’s resolutions which is not surprising.

The trouble is most don’t stick to those resolutions. It all sounds good in theory, people don’t worry about it in December and then as soon as the 1st of January comes around that’s when their plan goes into overdrive.

The below tips are aimed at helping you to achieve your fitness goals long term. Be persistent and then be consistent.

Top 10 Tips to Lose Weight this New Year!

  • Keep to it

Be persistent, it takes time for new things to become habit, and even longer before it becomes part of our lifestyles. In time it will become apart of you, after enough time it will become a part of your personality. Read more on developing good habits.

  • Make small targets

Be realistic about your goals. Achieving a small target will help to keep you motivated. Failing to achieve a big target will only lead to demoralization and you quitting completely.

  • Be patient!

Change takes time, don’t go scanning your body or weighing yourself every day. It takes time to start seeing results. If you are going to weigh yourself, only jump on the scales once a week. Personally I don’t really like the scales, I much prefer to judge progress on appearance. Only relying on the scales to judge your progress can be counterproductive.

  • Don’t take things to the extremes

Don’t say you are going to hit the gym everyday all day and plan to eat nothing but lettuce and carrots. That is just not going to happen, not for very long anyway. After a few days or weeks you are going to become miserable, and you will probably just quit until next January comes along.

  • Don’t allow yourself to become too hungry

Often people skip meals, breakfast being the most common one. When we miss meals we can become very hungry, and it’s when we become very hungry that we become less picky about the things that we eat.

  • Keep track of your daily calories

I can be difficult to keep track of our daily food intake, sometimes we even lie to ourselves about how much we are actually eating. Tracking your calories will help us to keep honest with ourselves and it will be a clear indicator of where we are going wrong or going right.

  • Red, Orange and Green

This is the rule of making sure your meals have at least one food, Fruit or Vegetables (Not Sweets) that is Red, Orange or Green. This is key to maintaining a healthy fat burning body. Fruit and vegetable colors.

Persistence & Consistency Fitness Quote, Motivation
  • Drink plenty of water

Drinking water is not only great for maintaining a healthy body. It also fills up our stomach and makes us feel fuller, so we are less likely to over eat.

  • Think about the nutrients

Try to think a bit more about what you are eating, does what you eat actually provide your body with any nutrients? Giving our bodies the nutrients it needs can be very important in preventing over eating and snacking.

  • Treat yourself

It’s okay to treat yourself to a food you love, even when trying to lose weight. You can use this idea to reward yourself for achieving a particular goal.

Losing Weight the Healthy Way

I personally dislike using the term weight loss because it’s not fully accurate nor are the techniques always healthy, what I mean by this is that there is more to getting fit than simply losing body weight.

losing weight the healthy way

I realise that peoples goals can be very different. Individual goals may range from simply losing a few pounds to reducing their body fat percentage considerably. Whatever your goal, it is important to focus on the healthy part of weight loss.

Weight loss is not bad but it’s healthy weight loss that we should keep our focus on. If we focus too much on our actual weight it can lead some people to focus on the scales, and this is not necessarily the best way to judge if we need to lose some body fat.

Our weight can change day by day by several pounds or kilograms depending on various factors. Such factors as how much we have eaten that day, how much exercise we got, how much we drank and the current weather and temperature to name a few. It is important to keep in mind that if our weight goes up or down it doesn’t necessarily mean that our body fat has actually increased or decreased.

Another thing to keep in mind is that if you improve your eating habits and begin exercising on a regular basis you may increase the amount of muscle mass you have, which may add a few pounds to your body weight. (A slight increase of weight on the scales is not always a bad thing!) sometimes a little extra weight is healthy.

How to tell if we are overweight?

The best way is to simply take a look in the mirror, or give yourself a little belly fat pinch test. Keeping track of our weight can be helpful, however try not to rely on it too much, or get obsessed with the scales.

Some people weigh themselves constantly, and if they don’t see a good reduction, or even worse they even gain weight, then that can be massively demoralizing. Possibly leading them to completely give up their efforts or even causing depression.

It would be beneficial if people just forgot about their actual body weight completely. Focusing too much on our weight can lead to bad habits, including extreme unhealthy diets such as staving oneself, which is obviously not good.

Remember to always include the word healthy in weight loss, or replace it with fat loss which is much more accurate to our goals.



High Intensity Interval Training – HIIT

High Intensity Interval Training

High Intensity Interval Training (HIIT) is an intense but short method of training with workouts lasting anywhere from just a few minutes to around half an hour or longer, some pre designed workouts may last longer.

HIIT is a combination of cardiovascular and resistance exercises. Normally no equipment is needed to perform the workouts which is one of the reasons why they are so popular.

High Intensity Interval Training has been very popular lately in the world of fitness and fat loss, with various different products and video programs being big sellers such as PX90 and the Insanity program.

High Intensity Interval Training workouts normally consist of a warm up period, followed by periods of high intensity and then recovery periods of medium to low intensity and then back to high intensity.

For example you may perform a high intensity exercise for 20 seconds and then perform a rest period of low intensity exercises for 15 seconds and repeat, increasing or reducing the time periods as the workout progresses.

Benefits of HIIT workouts

  • Burning more fat. Studies suggest that high intensity workouts are more effective for burning fat and increasing metabolic rates, compared to medium intensity exercising for longer periods of time.
  • Another great thing about these workouts is that you can perform them almost everywhere.
  • Good cardiovascular improvements. Studies suggest that after just a few weeks of HIIT training it increases heart and lung capacity.
  • No equipment is necessary, you don’t need to bother buying expensive workout equipment. You can find lots of HIIT workouts that don’t require exercise equipment.
  • Short workouts and high intensity make them ideal for busy people wanting to improve their health and fitness. Simply said, it’s an efficient way of exercising.

Example HIIT workout exercises

  • Hip rotations
  • Press ups
  • Squats
  • Squat thrusts
  • Jumping jacks
  • Twists
  • Lunges
  • Jogging on the spot
  • Star jumps

Many of the exercises that you will find in High Intensity Interval Training workouts will be combinations and variations of these different exercises.

I am new to HIIT workouts myself and they are something that I am only just starting to get into. They seem to have many benefits and they are ideal for those of us with little free time to attend a gym.

However they are as the name suggests intense workouts! a decent level of fitness is required to complete one of the these workouts properly, which may be too much for some people. You may wish to start with a slightly less intense workout depending on your fitness levels.

If you are looking for free HIIT workouts simply search for them on you tube you will find many free workouts there.


Foods you Should Never Eat!

So what are these foods that you should never eat if you are looking to lose weight and burn body fat?

Foods to Never Eat

Some foods are just useless when it comes to providing our bodies with nutrients. When the foods we eat don’t provide the nutrients our bodies need we will continue to be hungry, and if we continue to be hungry we will continue to eat, and if we continue to eat, we will get fat.

Foods you should never eat!


Bread is a complete waste of time and it should be excluded or mostly excluded from our diets. Even whole wheat or brown bread is not that good for us, and it should be avoided if you are looking to lose some body fat. Excluding bread completely from our diets maybe a little extreme. However bread should definitely not be a big part of our diet, as it is almost completely useless in terms of providing our bodies with nutrients.


Some people live on this stuff, it’s basically just liquid candy which can contribute greatly to gaining body fat, plus it’s very bad for our teeth.

Fried Foods

Fried foods are very high in fat, especially saturated and trans fats which increases cholesterol and blood pressure which can lead to all sorts of health problems. Plus fat has twice the calories of protein and carbohydrates so it has the potential to make us fat. They are often the cause of stomach problems such as stomach pain and acid re-flux.

Fruit Juice

Fruit Juice is often considered as something healthy and in some ways it is. The trouble is, a glass of orange juice for example has a hell of a lot of sugar in it. This sugar can cause weight gain plus, it is very bad for our teeth. A single glass of orange juice can contain the juice from as much as 5 oranges, have you ever seen anybody eat 5 oranges? the answer is no and eating 5 oranges is not good because of the above reasons.

Sports Drinks

This is another one that may seem healthy mostly because of the way they are advertised. You will see sport stars or professional athletes drinking them, and we naturally think they are healthy. However actually they are not, sports drinks are high in sugar and calories, and unless you are training like an athlete they should be avoided. Even if you are training like an athletic the benefits that these drinks provide are questionable and unproven.


Bacon maybe delicious but it is one of the worst things that we can eat, it’s high in sodium and trans fats which greatly increases the risk of certain serious health problems. Trans fats should be avoided at all costs, it’s a chemically man made fat, and expects are now realizing the potential health risks.