“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.
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.
Travelling? 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.
Herbalife fitness expert, Samantha Clayton shares her advice on balancing exercise with frequent travel. If you travel for work or are simply on the go all the time, planning is key to ensure exercise remains a part of your daily routine. Take nutritious snacks with you on the go to avoid munching on unhealthy foods. Choose a hotel that has a fitness center. Take a quick jog or do some simple stretches in your room. Use resistance bands they are light, compact and easy to take with you. You can always take a walk and sightsee when you’re in a new place. These fitness tips will help you stay active and healthy during your travels.