WEEKLY WORKOUT: Erin and Sonya give weight training a try in this week’s workout

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If you’re looking for a quick fix to your weight problem, Holmes Health and Fitness probably isn’t for you.

“It’s not about instant gratification,” says Bryce Holmes is the owner and a competitive body builder.

Instead, he says it’s about making lifelong lifestyle changes, dedication and hard work.

“I want to educate people.  I want people to get results.  I want to help people change their lives.”

He shows us a circuit workout that uses the push-pull method of weight lifting.  Given Bryce’s intensity, we’re a little worried.  We begin with a chest press.  After 20 repetitions on the incline bench, we move on to rows, overhead squats, bicep curls and lunges.  There is no rest between sets and Bryce is a stickler on form.

“Resistance training for women is very, very crucial.  The biggest thing, when women come in, I always hear, ‘I don’t want to get big and bulky,’” says Bryce.  “You can’t get big and bulky.  You don’t produce the same hormones a man does.”

Instead, by building more muscle, Bryce says you’ll turn your body into a fat burning machine.  But that machine needs fuel — good, clean fuel.

“Food is fuel.  I eat to live.  I don’t live to eat.”

Bryce recommends eating six, small, high protein meals a day.  Carbohydrate intake is based on your activity level.  And for the most part, processed foods are off limits.

“You can enjoy that piece of pizza, but don’t expect every meal to be like that and then wonder why you feel horrible and why you’re not seeing results.”

The short-term results of this workout are clear.  After three rounds, our muscles are taxed.  We’re drenched in sweat and gasping for air.  But stick with it and Bryce says you’ll build muscle and self-confidence – maybe enough to strike a few body-building poses of your own.

“It’s not just about weight loss.  Do you want to look good naked or do you just want to look good in your clothes?”