Topics of the week

UNDERSTANDING RESISTANCE TRAINING

Sadly, we lose 5pounds of muscle every decade after we turn 30..  So that fact, makes it even more important that we incorporate resistance training into our weekly exercise regime!

The NUMBER of muscle fibers decline with age. From 30 to age 70 we can lose more than 25% of the type 2 muscle fibers in our bodies (These are our strength fibers). Resistance exercise can slow down and help reverse the aging process by building LEAN muscle and strength.

During resistance training, damage or tears to the muscle cells occur. Which in turn, are quickly repaired by the body to help the muscles regenerate and grow stronger. The breakdown of muscle fiber is called catabolism, and the repair/ re-growth of muscle tissue is called anabolism.

Anabolic means to grow, and that's exactly what happens after you break down the muscle fibers with resistance exercise (eg weights). This is why it is important to include protein after a weights workout, preferably within an hour. Your muscles heal and grow when you are NOT working out, that is why it's necessary to leave time between workouts and have your rest days!   Sleep is your best friend for growth.

Resistance training raises metabolic rate, which helps us to burn more fat throughout the day.  Muscle tissue is active, so the more we have, the more calories we burn. 

It helps to build strong bones, which aids in preventing osteoarthritis.  It lower’s blood pressure and helps to lower a person’s heart-rate.

Resistance training is crucial if you’re wanting to change your body-shape and enhance its appearance.

Building sculpted arms, toned legs, firm butt and a flat tummy, can be achieved, through consistence, correct resistance exercises.  Cardio alone, will not produce the same results.  A combination of the two, is the key to success.

For a tapered look in the legs, perform higher reps (20)  For increase volume in the legs, perform lower reps. (6-10reps)

For more shape and muscle in the arms, a low to mid rep range will help you achieve that. (6-12reps)

If you are a female, don’t be afraid of lifting..  naturally we do not possess the testosterone to bulk up easily..   lots of cardio and no weights will give you a flat bum, when you COULD have a butt with more lift and firmness!  So,which do you choose?? J    Guys, keep the weights up and the beer down!

 TINY SEED DELIVERS BIG RESULTS!

CHIA

• Twice as much potassium as bananas
• More antioxidants than blueberries
• Complete protein source
• Inexpensive and have a long shelf-life
• Can have raw or sprinkled on food
• High in calcium and magnesium
• Balances blood-sugar levels
• Natural appetite suppressor
• Very high in fiber (keeps you fuller for longer)

(absorbs 9 times its weight in water.  1TB of chia seeds will produce 9TB of chia gel, (if left sitting for 20-30mins)  Perfect for adding to shakes!  You can freeze portions in ice cube trays and use them for smoothies.

                So add chia seeds to your weekly diet, by simply sprinkling over a salad, in your oats, shake, yoghurt, cottage cheese, fruit salad or even in wraps!
Are flavorless, so you can add to anything, especially if you
Want to thicken something up or simply add extra nutrients!

Ways of using Chia Seeds and adding them to your diet will be discussed at the end of the week...  stay tuned!!