Category Archives: Strength Training

Strength Training For Busy People

Why step up your Strength Training as you age?

“By your mid-30s, most people still look young, but are already experiencing the BIG Three of aging: deteriorating lean muscle mass, worsening posture, and crumbling joints” say Robert Forster, Physical Therapist and PT.

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.

Everyone, no matter how young or old, should be doing some kind of regular strength training. This could be at the gym, or at home using very little equipment. Resistance bands small hand weights, and even your own body weight can be used as resistance with a strength training program.

Woman working out with band

Strength Training For Busy People

Step up your strength training, that is 3 times a weeks with the Herbalife 24Fit Workout DVDs using resistance bands, ankle weights and dumbbells. That’s a 30 minute workout easy to fit into your busy day and to build good habits. It builds lean muscle & increases your metabolic rate. Pay attention to proper form and technique, as they are very important for injury prevention and producing results. Using the 24 Fit DVDs is like having your own personal trainer at home.

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.

And use the 24 Fit Workout to work on the helper muscles around the joints, improve your flexibility and posture.

#strengthtraining3timesaweek
#30minuteworkouts

How To Avoid Losing Muscle Mass?

What is the most common reaction when people go on a diet to lose weight?

They eat less, depriving their body of good essential nutrients. What happens next? The body receives less nutrition and less nutrients and as a result they start losing their muscular mass. In other words muscles become the source of nutritional reserves for their body. When people stop their dieting they go back to eating as before but they have less muscle mass which is precisely what they need to help burn calories.

avoid-losing-muscle-mass

Why is the Herbalife programme different?

This programme is different because it actually feeds the body correctly, it does not starve it. The reason most people become overweight is due to nutritional deficiencies. When you don’t feed the body correctly it craves more food than it actually needs; it craves sugar and fat. People often give up on diets or “cheat” because they can’t stand the hunger pangs. It becomes too hard.

Why step up your Strength Training as you age?

“By your mid-30s, most people still look young, but are already experiencing the BIG Three of aging: deteriorating lean muscle mass, worsening posture, and crumbling joints” say Robert Forster, Physical Therapist and PT.

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. Hit a weight plateau? Step up your strength training, that is 3 times a weeks with the 24Fit Workout. Thats a 30 minute workout easy to fit into your busy day. It builds muscle & increases your metabolic rate. Thats 24 weeks, 3 phases of 8 weeks, teaching your body through the phases on how to burn fat instead of carbs. The 24 Fit program was developed by Robert Forster who has spent 30 years, teaching athletes and weight management clients how to burn fat as a fuel supply.

#feedthebodycorrectly
#strengthtraining3timesaweek

Strength Training 3 Times A Week

Fitness girl training at beach elastics bandsTravelling? Resistance bands are light and portable so you can take anywhere. The bands allow you to get into the routine of strength training three times a week.

Strength training is the secret weapon you need if you want to break the plateau and lose the pounds. Adding resistance builds muscle and helps you burn more calories during (and after!) your workout, notes Tom Holland, author of Beat the Gym and lead instructor on the 24Fit Workout.

In fact, researchers found that women who did strength training increased their resting metabolic rate (the calories your body needs to get through the day) for as long as 16 hours post-exercise.

So step up your strength training and aim for at least 15 grams of protein at very meal. And 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, and speeds up recovery.

#strengthtraining3timesaweek

#30minuteworkouts

More about Tom Holland

Tom’s focus is always about making exercise accessible to his clients. Tom Holland helps clients make the small changes needed to reach those goals. Tom has been passionate about health and fitness his whole life, and he earned a Master’s Degree in Exercise Science and Sports Psychology after studying communications in college. It’s that passion for fitness that led Tom to gain his certifications from the National Strength and Conditioning Association, the American College of Sports Medicine, the American Council on Exercise, the National Academy of Sports Medicine and the International Society of Sports Nutrition; to write five health books.

New Years Resolutions 2014

Help with your News Years Resolutions List?  Get into the habit of strength training at home, 3 times a week for 30 mins per session using dumbbells & resistance bands.

“By Your mid-30s, most people still look young, but are already experiencing the BIG Three of aging: deteriorating lean muscle mass, worsening posture, and crumbling joints” say Robert Forster, Physical Therapist, PT and developer of the
24Fit Workout . His practice in Santa Monica is the unofficial meeting hall for broken -down runners, triathletes, advernture racers and gym rats!

“Age related decline hits sooner than you think”

To help preserve muscle mass, step up your strength training and aim for at least 20 grams of protein at very meal.

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