Skip to content

You need to add pullups and chinups to your workout. I don't think there is a better exercise that hits so many muscles at once.

I can't do pullups.

I just started using a machine at a local gym. It's an assisted pullup machine. You counteract your body weight with weights for assistance. For instance, if you weigh 180 pounds you might use 100 pounds for assistance, leaving you 100 pound to pullup.

That allows you to do complete reps. I do 3 sets of 8 reps, making sure I get my chin above the bar and I get close to a full stretch at the bottom of my lift. As you get stronger, use less weight to assist you.

If you don't have this equipment  you can use bands at home on your pullup bar to act similar.

I'm telling you, I do 3 sets of 8 reps for pullups, chinups, hammer chins and dips using this equipment. I feel pumped when finished!

Check out Body Beast.

Diet: This portion of The Fat Decimator System outlines the importance of detoxifying the body before weight loss efforts, why toxins can hinder your metabolism, and the overall benefits of a cleansed system for both the body and mind. Along with that, it outlines in detail which energy-rich foods previously considered ‘bad for you’ can help your burn fat faster than ever before.

Exercise: The exercise section is designed to complement the diet portion of The Fat Decimator System. It consists of a variety of supercharged exercises that will help melt body fat even faster. When you combine exercise with the metabolism-boosting diet, you have the potential to almost double the weight loss results.

Willpower, Motivation, and Mindset: This third section delves into some of the most common myths about willpower and allows you to finally understand the underlying realities of motivation can revolutionize your weight loss – and your life. It’s a vital part of this program and, for many, has helped them lose weight fast and keep it off for good.

Seated Band Curl

Using a band that allows you to do these curls correctly, you can strengthen your biceps at home. 

1. Start by sitting on a bench with your band secured under your feet.
2. Curl your hands up with your palms up until they reach shoulder height.
3. Return to the starting position and repeat. Make sure you keep your elbows at your sides.


The Fat Decimator is a program you should look into. Here's an excerpt from an interview with Kyle Cooper where he discusses the Fat Decimator System.

Q: So who is Fat Decimator for?

“Honestly… it’s for everyone.  Tens of thousands of people all over the world have used it and I’m constantly bombarded with emails from folks raving about how it’s changed their lives.  And not just how they lost weight and look better… I get stories about wives who say it’s saved their marriages, husbands who say the same.  I hear from men and women who say my program literally pulled them back from the brink of death.  Even kids who were on the fast track to obesity turned their lives around.  It’s really humbling.

The Fat Decimator System