by 24fit | Jul 14, 2014 | Fat Burning, Nutrition, Strength Training
If you are looking to increase your metabolism and strength while getting lean and toned, and who isn’t, you need to weight train! Lean muscle burns more calories so if you want to decrease body fat, perform better, train for an event or just look & feel great, then plan to strength train 3 times a week for 30 mins.
Why Strength Training?
- To increase your resting metabolism, decrease blood pressure & body fat
- Reduce bone deterioration and build bone mass to prevent osteoporosis
- Strength training done properly with clear instruction from the 24 Fit Workout DVDs and with planning will NOT give you large muscles, but increase your metabolism which burns more calories and transforms your body into an efficient machine with the tone that we all strive to attain!
Gong away this summer? Take the resistance bands with you they are light and can easily packed in your suitcase.
Nutrition
Replace high fat, high calorie, high sugar, high preservative, low nutrition foods with low fat, low calorie, low sugar, nutritionally dense food ..its called Herbalife Formula 1, the worlds no.1 nutritional meal replacement!
To help preserve muscle mass, aim for at least 15 grams of protein at every meal, the amount of protein is personalised to the individual. Someone who is 5ft 10″ requires more protein than someone 5 ft. 2″, for example. And a Herbalife shake after training accelerates lean muscle growth, which in turn revs your metabolism and burns more fat, and speeds up recovery. Eating soon after your workout not only speeds the recovery process, it also can prevent you from feeling deeply ravenous and overeating later on.
#30minuteworkouts
#strengthtrain3timesaweek
by 24fit | Jan 3, 2013 | 24 Fit Challenge, Strength Training
The typical scenario is you joined a Health Club, Leisure Centre or Gym and were given an exercise program, but without any guidance on nutrition or the way nutrition works in harmony with exercise? So, normally within 6 – 8 weeks you feel despondent because you are not getting the results you expected? This is why 80% of memberships get cancelled or frozen.
There are 3 key elements to the 24Fit Challenge:
1. Good nutrition, with a personalised programme.
2. Exercise programme(strength training as well as cardio) for 24 weeks.
3. Track results, ideally using body composition testing. An essential part of a weight-loss program involves noticing your progress which will keep you motivated and on track.
1. Good Nutrition – Ask any fitness pro or nutrition expert and you will hear weight loss is comprised of about 80% diet and 20% exercise. For fitness 50%/50%. The Herbalife programme provide all the nutrition your body needs on a daily basis for less calories, so your energy improves as your weight and inches go down. The programmes help you to gradually change eating habits, though getting into the routine of eating 3 times a day( or every 3 hours if working out), getting protein(plant and animal protein) into every meal and, finding alternatives for carbohydrate based snacks.
2. Exercise -” Many people say that, as they age, they eat and exercise the same amount but still gain weight. One of the main causes of this is loss of muscle mass. The more muscle mass you have, the more calories you burn. Strength training preserves and even increases muscle mass, keeping metabolism at a high level. Genetically, women have less muscle than men, and as a woman ages, the preservation of lean muscle becomes vital”. Tom Holland, Exercise physiologist. Hit a weight plateau? Step up your strength training. It builds muscle & increases your metabolic rate. The 24 Fit Workout includes flexibility and posture exercises as well as cardio and strength training workouts. To help preserve muscle mass, aim for at least 20 grams of protein at very meal. Have you had your shake after your workout?! “Important! Don’t skip your protein shake after you exercise and think that you’ll save calories! A protein shake after training accelerates lean muscle growth, which in turn revs your metabolism and burns more fat.
3. Tracking Results – Ask most gyms, leisure centres or health clubs what results they get for their clients? And you will normally get a blank expression. Are they scared of what they will find? An essential part of a weight-loss program involves noticing your progress. Yes you can step on the bathroom scales but they don’t take into account your body’s composition. This is what your body is made up of, how much fat you have relative to lean tissue. By figuring out your body fat percentage you can get a better look at how your body is composed and how “healthy” you are and what progress you are making. Motivation is key to success so when you see impressive improvements you will keep going! Reductions in body fat% & visceral fat%, along with increased muscle mass, (remember, healthy lean muscle burns calories) you will also see things like a reduction in your metabolic age.
More details on the 24 Fit Challenge
