To achieve your goals, it's important to"Work Smarter, Not Harder" during exercise and learn how to maximize each workout to burn more fat and build lean muscle mass. Remember, each pound of lean muscle mass you have will burn an additional 30 to 50 fat calories a day (this boosts your metabolism). Also, fat is primarily burned in muscle, so the more muscle you activate during exercise, the more fat you'll burn!
Incorporate the 5 of elements into your fitness program for maximize results.
1. Aerobic Fitness: Aerobic exercise is any physical activity that uses large muscle groups
and increases heart rate. It maximizes the amount of oxygen in your blood and helps your heart, lungs and blood vessels work more efficiently. The benefits of participation in aerobic exercise are well documented. They include weight loss/maintenance, stress control, improved energy levels, improved sleep patterns, improved athletic performance and protection from depression.
Perhaps the most important benefit though is protection from cardiovascular disease.
Maximum results by combine 2 types of cardiovascular
Standard cardiovascular (fat burning) works your type I skeletal muscle fibers.
Interval training (explosive work) works your type II skeletal muscle fibers
2. Strength Training: Muscular fitness is a critical component of a healthy fitness program. Strength training increases bone strength and muscular fitness and help to maintain muscle mass (something that decreases with age and possibly during weight loss programs).
More muscle equals a faster metabolism. 1 pound of muscle is three time smaller than 1 pound of fat, so if you put on 5 pounds of muscle and lost 5 pounds of fat,
your weight would stay the same, but you body would become smaller and tighter.
Optimal Exercises– All movements that require multiple joints
- Every movement you perform recruits muscle fibers in your core. The stronger the core,the faster your metabolism.
- Balance Training:Balance training is important to lower injury risk and simply aid in more functional movement in daily life. It is critical to improve and maintain balance, especially as we age, because balance can deteriorate over time. Try performing simple strength exercises, such as bicep curls, on one leg. Also, standing on or performing exercises on a bosu ball is a great tool to improve balance.
- Stretching: Stretching exercise are critical to a well-rounded fitness program. They increase flexibility, improve the range of motion of your joints, promote better posture and reduce stress. Your muscle shorten as you train, which makes it crucial to consistently. The tighter your muscles, the greater the risk of injury.
Stretching keeps the circulatory system active and helps remove toxins and fat from the body.
Optimize your workout routines so that you can maximize your calories burn and boost metabolism.