Chelle Thompson

Many studies recommends stretching each of the major muscle groups at least two times a week for 60 seconds per exercise. Staying flexible as you age is a good idea. It helps you move better.

High-intensity interval training (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. For instance, a good starter workout is running as fast as you can for 1 minute and then walking for 2 minutes. Repeat that 3-minute interval five times for a 15-mins for fast fat burning results. Research shows you can achieve more progress in a mere 15 minutes of interval training (done three times a week) than the girl jogging on the treadmill for an hour.

Forming new habits which serve you better and help you get to where you need to go. If you are going to make important changes, you need to be able to measure and keep track of your progress. Keeping a journal is a wonderful activity for your personal growth. It forces you to reflect on your life regularly. It becomes more obvious where your challenges lie when you have to put your experiences down on paper. There is a huge amount of activity going on in your mind on a daily basis and, unless you make some effort to capture it and process it, it stays there.

Being a personal trainer and group fitness instructor, I can agree that they both have their benefits, but they also have some pretty significant differences as well. Joining group training, it typically includes a training plan, scheduled group workouts at a specific location, and/or have coaches to guide and answer questions. Its also geared to rain a mass of people rather than one, and most cases you can get some personal coaching; best of both worlds!! In my opinion, the greatest benefit is being able to connect with like-minded individuals who will be there to help motivate you when you're in need of an extra push and also become each others accountability buddy. 

Calorie for calorie, cardio has a slight advantage. You'll burn 8 to 10 calories a minute hoisting weights, compared with 10 to 12 calories a minute running or cycling. Lifting weights gives you a metabolic spike for an hour after a workout because your body is trying hard to help your muscles recover. That means you'll fry an additional 25 percent of the calories you just scorched during your strength session. For every 3 pounds of muscle you build, you'll burn an extra 120 calories a day, because muscle takes more energy to sustain, that's about 10 pounds of fat without even changing your diet! Whoa!

1. Don’t Starve Yourself Muscles are your body’s metabolic furnace; each pound burns about 50 calories a day. On the other hand, every pound of muscle you lose on a starvation diet slows your metabolism down by 50 calories a day. So while you may be proud of the 10 pounds you lost by eating only celery and carrot sticks, five of those pounds are likely from muscle loss. And five pounds of muscle that previously burned 50 calories per pound equals a 250-calorie reduction in your metabolism. The problem is that up to 50% of that weight loss comes from muscle tissue, not from fat and that sets you up for failure. To make matters worse, as your metabolism slows down, you’ll have to eat less and less food to compensate. If you lose weight slowly and healthfully, you’ll lose pure fat and keep your metabolism revved up.

1. Know Your Body

One of the best ways to avoid fitness injuries is to know your body’s limitations. This isn’t just about avoiding certain fitness activities until you’re in better shape, though that’s part of it. It’s also about knowing what your weak areas are and then avoiding certain types of activities that are going to push hard on that weakened area. Acknowledge the weakest areas of your body and if you can’t slowly build them up, then, to avoid injury, you have to avoid the activities that stress them.

When preparing for a workout, your nutrition has been refined over the years but the basic facts remain. You should eat:

•5-6 small meals per day spaced every few hours.

•Lean protein sources to build and repair muscle.

•Complex carbohydrates to fuel energy needs.

•Limited amounts of dietary fats, which also provide energy and are important for hormone production.

Here are 8 tips to help you build muscle and maintain powerful energy throughout your day!

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