Tag Archives: muscle

5 STRATEGIES TO TRAIN FEARLESSLY NOW & FOREVER

iGnite - strength training

Can we keep lean, strong and fit into our golden years? Can we still get a summer-ready body even if we are flashing a senior citizen card someday? The answer is YES!!!
The strategy is UPPING THE ANTE and DOING IT WITH INTENSITY!!

by Kathleen Parker

by Kathleen Parker

You can make 70 look like the new 50 and 50 look like the new 30 if you are smart about your lifestyle choices and approach them, particularly exercise, with intensityGenes play a leading role, but even if you have elevated risk in any category of illnesses/conditions you have a solution: regular strenuous exercise. We may have received a certain genetic package from our parents, but it is not our fate to be governed by it.
Dr. John Ratey writes in his enlightening book SPARK: The Revolutionary New Science of Exercise and the Brain, “If your brain is not actively growing, then it is dying. Exercise is one of the few ways to counter the process of aging because it slows down the natural decline of the stress threshold.” He says intense exercise is the Holy Grail for our bodies and our brains.

INCREASE YOUR INTENSITY!
Here are strategies you can incorporate into your next workout to drive the power of your workout to a higher level. Get more work done. Lift Heavier. Sweat more.

1. INCLUDE ALL FOUR VARIETIES OF EXERCISE IN YOUR TRAINING.
–Aerobic Exercise that increases your aerobic capacity
–Strength Training to build and MAINTAIN muscle
–Balance activities like training on a BOSU to build core strength–strong core AND a sharp nervous system
–Flexibility to remain limber and agile and on your feet well into your later decades

2. FOCUS ON REGULAR STRENGTH TRAINING
–Regular strength training is also cardiovascular training. It offsets the steady decline in muscle mass and metabolic rate that starts in our 30’s. Only progressive strength training, performed at least 3 times per week will help build muscle and brain mass. The weight should be heavy enough to challenge you. You need to feel the burn and be out of breath when done.

3. HIGH INTENSITY INTERVAL TRAINING IS KEY!
–HIIT repeatedly proves it is one of the best ways to challenge you aerobically and muscularly. HIIT works your aerobic and anaerobic systems at the same time, engaging your complete physical self.
By adding even one 30 second sprint into your cardio, human growth hormone peaks and stays that way for several hours afterward. HGH is the surefire, turn back the clock, fat-burning agent produced naturally by the body that ensures a lean and strong body!

4. PUT YOUR MIND INTO THE MUSCLE
–Engage your mind in your training. When you are mentally present for reps or sets, physical payoffs are far greater. In Dr. Norman Doidge’s book The Brain That Changes Itself, he reveals that just thinking about an exercise changes your brain structure as if you were doing the movement. This changes the structure and function of your brain by affecting the neurons at the microscopic level.

5. HEALTHY DIET
Food is Fuel. Don’t pollute your engine!!

This applies to ALL AGES–even you 20 and 30 somethings! Remember at the young age of 30 we start to lose muscle mass yearly if we don’t do something about it.

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It’s Time to STOP Paying Attention to the Number on the Scale & START Focusing on the Fit of Your Clothes

headerimage_fatvmuscle_650x225

STRONG is the new SKINNY.  Why? Well, let’s discuss…

Weight has come up before in class as a topic of discussion (and as we all know, is unfortunately something that we women often talk and think about), so we wanted to be sure to pass along this image and set things straight.  As the picture above shows, this is the difference between 5 pounds of fat and 5 pounds of muscle.  Unbelievable, huh?!

Now you can see that pound for pound, muscle  takes up less space than fat because it is more dense!  It takes up approximately four-fifths as much space as fat, to be exact.  So what does this mean for you?   It means that even if two people are the exact same height and weight, the person with a higher body fat percentage will wear a larger clothing size.

This is why when you lose fat and gain muscle through exercise, strength training, and replacing many carbohydrates with protein (muscle food), you may not drop loads of pounds on the scale, but you WILL become more lean and a fat burning machine (not to mention healthier overall)!  In addition to the less space it takes up, muscle is more metabolically active than fat, meaning it burns more calories when you are at rest than fat does.   The more muscle you have, the more calories you burn — period!  

So don’t get discouraged if you are not seeing big changes on the scale during an exercise routine.   Instead, turn your attention to how your body FEELS and how your CLOTHES FIT and you will see the real, important changes taking place!

And never forget: fat is not your enemy– your body needs it!  For optimal health, the best body fat range for women is 18 to 30 percent. For men, it’s 10 to 25 percent.

So what would you rather have… a physically smaller and more taught body (and not to mention BETTER HEALTH)? Or a physically larger body, less dense tissue and the toxic effects that excessive fat has on the body…but a smaller number on the scale?  For the sake of your health, we hope that you choose the former!

Keep moving, strengthening, and enjoying your new muscles!!

Reference:
http://www.livestrong.com/article/438693-a-pound-of-fat-vs-a-pound-of-muscle/#ixzz2cdbC7c1i

The Truth About Revealing Strong Abs

Ab Workout

When we talk about strength training for abs, we are really talking about using strength training for fat loss. Lets face it–we all have abs, we just need to achieve a low level of body fat to reveal them! And in order to lose fat, you must be conscious of the food you put into your mouth. Put simply, a low-carb/high protein diet that is not excessive in calories is what will work for you. Remember, there is no such thing as spot reduction.  Building muscle is important for fat loss because muscle is metabolically active tissue!  In other words, muscle is the physical place where body fat is burned.

by Kathleen Parker

by Kathleen Parker

FAT LOSS IS A 2 STEP PROCESS:

Step 1: The body must release the stored fat from the adipose tissue. In order to do this you must keep your insulin levels low (eating low carb) because, when insulin (a storage hormone) levels are raised, your body cuts back on producing glucagon, which is the hormone that is responsible for allowing your body to release stored body fat!

Step 2: The fat is then sent into the muscle tissue to be burned as energy (i.e. fuel).

With the above information in mind, you now have a clear understanding of how building a “bigger engine” (building lean muscle mass) can help you more effectively burn fat, which will help you get better abs!  When it comes to fat loss, you want to be the opposite of your car–you want to have a “bigger engine” (i.e. more lean muscle mass) that is “gas inefficient” so that you burn as much fuel (stored fat) as possible to keep your body running!

The more muscle you have, the faster your metabolism is – not just when you are training, but even when you are sleeping.  

Keep moving!

Source:

Tumminello, Nick. “FitnessRX.”  Women Magazine.

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The Link Between Weight Loss & Strength Training

Strength Training

by Kathleen Parker

by Kathleen Parker

Happy mid-week!

I just finished reading an article on strength training and weight loss. Why are they so linked?

We all know that restricting your calorie intake drastically will lead to weight loss, but it will also lead to a great slow-down of your metabolism.

Unfortunately, many dietitians and nutritionists do not link the benefits of resistance training to weight loss. “If you have a calorie deficit, you are going to lose weight; if you consume extra calories, you will gain body fat” — While that is true, it is only PART of the picture. Sure you need a calorie deficit to lose weight, but how does your body actually use calories? It is your LEAN BODY MASS–your muscle mass–that burns calories 24/7, allowing you to eat more calories without gaining weight–therefore NOT slowing down your METABOLISM. Strength training will greatly increase the speed of your weight loss effort–in fact, it will DOUBLE the effectiveness of any weight loss program you are on!

Of course, you need to combine that with a good cardiovascular component at the same time–high intensity cardio is best.
Remember, it is the LEAN BODY MASS that is burning calories day in and day out, even when you are doing NOTHING. If you REDUCE that muscle mass by allowing it to go away (by not challenging your muscles), then your metabolism is going to slow. Many people end up at a place where they have lost the body fat and they are lighter on the scale, but it is suddenly so much easier to PUT ON THE BODY FAT. They don’t have the muscle mass they once did, they are not automatically burning calories, and if they overeat just a little bit, they will start packing on the body fat again.

Enjoy the abundance that we have in the way of healthy foods and enjoy life without having to restrict yummy things!!

Get your strength/cardio on!
Keep Moving and Keep the MUSCLE!!

Source:

Mike  Adams, NaturalNews.com

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