PUMP IT UP
Do you really want to slim down? Lean out? Change your body? Reduce the fat percentages in your body composition?
Ready to turn yourself into a lean, mean, calorie-torching machine?
Then got to get pumped!
If you’ve blown off weight training for fear of bulking up, you’re missing out on the fastest fat-burning method known to woman and men!
Two sessions a week can reduce overall body fat by about 3 percentage points in just 10 weeks, even if you don’t cut a single calorie. That translates to as much as three inches total off your waist and hips. Even better, all that new muscle pays off in a long-term boost to your metabolism, which helps keep your body lean and sculpted. Suddenly, dumbbells sound like a smart idea. Need more convincing?Torch Calories 24/7
Though cardio can (not always), burns more calories than strength training during those 30 sweaty minutes, pumping iron slashes more overall. A study in The Journal of Strength and Conditioning Research found that women and men who completed an hour-long strength-training workout burned an average of 100 more calories in the 24 hours afterward than they did when they hadn’t lifted weights. At three sessions a week, that’s 15,600 calories a year, or about four and a half pounds of fat—without having to move a muscle.
Though cardio can (not always), burns more calories than strength training during those 30 sweaty minutes, pumping iron slashes more overall. A study in The Journal of Strength and Conditioning Research found that women and men who completed an hour-long strength-training workout burned an average of 100 more calories in the 24 hours afterward than they did when they hadn’t lifted weights. At three sessions a week, that’s 15,600 calories a year, or about four and a half pounds of fat—without having to move a muscle.
There’s a longer-term benefit to all that lifting, too: Muscle accounts for about a third of the average woman’s weight, so it has a profound effect on her metabolism, says Kenneth Walsh, director of Boston University School of Medicine’s Whitaker Cardiovascular Institute. Specifically, that effect is to burn extra calories, because muscle, unlike fat, is metabolically active. In English: You see fat does nothing it just hangs there, but muscle looks good and burns energy. Muscle chews up calories even when you’re not in the gym. Replace 10 pounds of fat with 10 pounds of lean muscle and you’ll burn an additional 25 to 50 calories a day without even trying.
Wow isn’t that cool? And guess what! You get to look better too, and feel better!
Wow isn’t that cool? And guess what! You get to look better too, and feel better!
Nutrition is a key component too; remember to fuel your workout properly. Too many dieters make the fatal error of cutting back on crucial muscle-maintaining protein when they want to slash their overall calorie intake. The counterproductive result: They lose muscle along with any fat that might have melted away. Sports nutritionist Cassandra Forsythe, Ph.D., co-author of The New Rules of Lifting for Women, recommends that you eat one gram of protein for every pound of your body weight that does not come from fat. For instance, a 140-pound woman whose body fat is 25 percent would need 105 grams of high-quality protein. That’s roughly four servings a day; the best sources are chicken or other lean meats, soy products, and eggs.I have quit a bit more I can say on this matter (as if you did not know that), but I just want to plant a seed in your Pacer head and see what sprouts. It is spring as you know!
And a big FYI for you that is coincidentally related to the topic today and is very exciting news!
FIT MANZANITA will be opening this spring it’s the place to go to get fit!
Located 144 Laneda Ave,
(directly across from the spa)
I will keep you all posted and there will be early membership sign up incentives! If you want to be sure to be on that list, just let me know!
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