If you hate exercise, find the thing you hate the least! Weight loss only occurs in a calorie deficit, but instead of eating less, why not do more? Enter NEAT: non-activity thermogenesis. This includes walking (& all the other active things you do in your day). Simply adding more daily steps can create a calorie … Continued
Don’t be discouraged if weight doesn’t fall off when you start resistance training. Even if you’re in a calorie deficit, it may take your body a bit of time to adjust and actually lose weight on the scale. Progress is when your weight goes up slightly or STAYS THE SAME at first because it’s NORMAL … Continued
These things factor into HOW sore your muscles will be from exercise: -Genetics – some people are more pre-disposed to soreness than others -Training experience – you’re often less sore the longer you’ve trained -Training adaptation – trying something new often results in more soreness -Recovery – hydration/fuel/sleep can all affect soreness Muscle soreness is … Continued
No one wants to look like a melted candle as you lose weight. You can avoid feeling soft & squishy by doing resistance training as you lose fat. This will help build lean muscle to give you sexy shape. Keep in mind that if you lose a TON of weight, you may have some excess … Continued
Looking for a challenge? Wall walks are it! Nothing but your bodyweight & a wall are required. You’ll strengthen your shoulders, triceps & even your abs. Have you tried wall walks?
Don’t let sore wrists stop you from doing push ups & planks! You can neutralize the position of the wrist by using hex dumb bells. This should help reduce or completely eliminate wrist pain. Happy planking!
Here’s a simple tip to improve your squat. You want to load the legs, not your lower back. Your head controls your spine, when you drop your chin, your chest also can drop. So focus your vision where the wall & ceiling meet, this will keep the chin & chest up. This works whether you’re … Continued
Regular workouts should be your TOP priority, but after that, a post workout shake can help boost results. For this ONE meal, you want something that digests FAST. Avoid fats & fiber because they slow down digestion. Quick digesting protein (like whey) is a good choice, along with an equal amount of carbs. The carbs … Continued
Muscle is the fountain of youth. It keeps you functional & fuels your metabolic fire. You can build muscle well into your 70’s, so don’t think it’s too late! Obviously lifting MORE weight will help you build muscle. Focusing on SLOW lifting, especially during the ECCENTRIC contraction (often when lowering the weight) will build muscle. … Continued
Little by little, a little becomes a lot. Baby steps. I’ve used these techniques to recover from hip replacement surgery in August of 2021. I’m back to doing all the things I love & at about 70% strength for hip related moves 5 months later. While making these small changes don’t seem like much, over … Continued