by 24fit | Mar 1, 2013 | Strength Training
If you are trying to lose weight or just wanting to maintain your body weight as you age, increasing your metabolic rate (the amount of energy expended per day) is the key to sustainable weight loss. There are many ways to give your metabolism a boost – including exercising at the right intensity, eating right, and putting on more muscle.
This includes aerobic workouts to burn more calories in the short term, and weight training to build the muscles that will boost your metabolism in the long run.
Strength training with weights or other forms of resistance,(like bands) will increase muscle mass. Muscle is more metabolically active than fat; therefore the more lean body mass you have the higher your metabolism will be. Incorporating a sound weight training plan to your routine will significantly speed up the weight loss process. Since muscle burns more calories than fat — even while at rest — the more muscles you have, the higher your resting metabolic rate, which means the more calories your body will be burning just to sustain you
Every pound of muscle in our bodies burns 7-10 calories a day, while each pound of fat burns just 2 calories per day. While 30 minutes of aerobic exercise may burn more calories than 30 minutes of weight training. In the hours following the cessation of exercise, the weight training has a longer-lasting effect on boosting metabolism.
Having extra muscle also means you can eat more and gain less. Some women fear they’ll “bulk up” with weight training. But women don’t have the hormones necessary to develop those huge muscles, so you can feel good about doing weight training.
Your best bet for keeping metabolism revved: Build muscles, snack on low-calorie, high-protein foods, and keep moving!
by 24fit | Jan 18, 2013 | Body Composition
Its not the weight you are that’s important its what the weight is made up of!
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by 24fit | Jan 15, 2013 | Strength Training
This week, I’m sharing three reasons for you to pick up some weights and make yourself stronger. Skinny is out and a strong looking physique is definitely the new sexy. You just have pick up a magazine to see that having some meat on your bones is a good thing. Toned and muscular women are now gracing the covers of popular magazines and even celebrities are sporting a more toned appearance.
All joking aside, the media may continue to show us what they think is an acceptable body type for 2013, but a healthy body never goes out of fashion. Have you heard of the term skinny fat? This is when someone may look skinny but has an unhealthy internal body-fat ratio that is detrimental to his or her health. I know there are also many people who may look a little larger but are a picture of health internally.
If you have read any of my previous posts you will know by now that my focus with any exercise plan is to benefit the inside of your body as a priority. The bonus is that exercise changes both your internal health and your external appearance. Take a look at my top three reasons why you should add weight/strength training to your life. Making time to lift a weight correctly will help you gain a little muscle and positively impact your health.
Three reasons to get stronger now:
Burn more calories
By lifting weights and becoming strong you’ll be changing every aspect of your body. People with increased muscle-mass burn more calories at rest than those without. It takes more energy for your body to sustain lean muscle and, therefore, your resting metabolic rate may increase as a result of lifting weights.
Improved bone density
Weight-bearing exercise is very beneficial for bone health in people of all ages. The aging process is linked to a decrease in bone density and a greater risk of fractures. And, this New York Times article shows that lifting weights can increase your bone density by as much as 2-8% per year, so consider how you can add weights to your workout because your bones rely on resistance training to stay healthy and strong.
Improved performance
If your body gets used to lifting weights, imagine how much easier just lifting your own body weight will be! Improved strength means that your daily activities will become easier and, if you are training for a sport, an increase in muscular strength can drastically improve your performance.
Strength Training:
Becoming stronger has so many benefits and you don’t need to be worried about starting to look like an out-of-proportion body builder,. Trust me when I say that unless you are dedicating hundreds of hours to lifting serious weights, and following a very specific body-building nutrition plan, the chances of you getting bulky are slim. Adding weight-training to your routine two to three times a week and eating a protein-rich diet will have you well on your way toward achieving a healthy physique.
Don’t be afraid of lifting heavy weights but do make sure that you start out with manageable lighter weights, so that you can focus on technique for 12-15 reps and slowly work your way up to heavier weights. As you increase the weight you are using, decrease to 8-10 reps. Your body will start adapting to weight training right away, so get started today.
I hope I have convinced you to get strong and add some weight training to your life, and, if my health reasons aren’t enough to convince you to start reaching for that dumbbell… let fashion be your guide!
Written by Samantha Clayton. Samantha is a paid consultant for Herbalife.
by 24fit | Jan 8, 2013 | Good Posture, Stretching
This article takes advice from physical therapists to make sure you never need to see one of them! Heed their top 10 tips to ward off aches and pains.
When its comes to maintaining good posture, for example, spending 30 mins at the gym each week dosent compensate for the 40 hours + spent at your PC each week. The article includes tips from Robert Forster Los Angeles-based physical therapist to 38 Olympic medalists and member of the Governor’s Council on Physical Fitness.
Good posture starts from maintaining activation of your transverse abdominals (the deepest layer of your abs). If you have a sedentary lifestyle — or a typical 9-to-5 job — these muscles become less activated as you age, so your lower back loses its main support. That allows the rest of your upper body to slouch forward, applying more pressure through the lower discs of your spine. Eventually, you overload your tissue, which can lead to system overload and failure — or a herniated disc, arthritis or muscle strain. So keep your shoulders back over your hips to maintain the alignment
Pull, don’t push
In the gym, you should do more pulling exercises than pushing exercises. Most injuries and painful conditions are caused by weakness of the muscles in the back of the body. That’s because the typical gym program focuses on stretching the “glamour” muscles in the front of your body and those you see in the mirror. Pulling exercises include lateral pull-downs, low rows and hamstring curls. Pushing exercises include bench presses, biceps curls and leg extensions.
Stretch
You need to stretch daily. The connective tissue structures of your body — the tendons, ligaments and fascia — will shorten naturally every day if you don’t stretch. Stretching is important in the morning to get your body ready for the ergonomic stress related to daily activities. You should also stretch before and after all workouts to prepare your body for exertion and recovery. Finally, stretching at night will reduce stress and improve rest.
For optimum fitness, include posture and stretching exercises in your program.
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