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.



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.