Those who have been involved in weight training in the past, but who haven’t done so for a long time, will nevertheless benefit from previous practice if they resume training. It has been found that the extra muscle nuclei gained by past strength training episodes seems to be very long lasting, perhaps permanent.
Beans are comparable to meat in terms of calories but they really excel when it comes to fiber and water content, two ingredients that make you feel fuller, faster. A cup of cooked beans provides about 12 grams of fiber whereas meat contains no fiber at all. The difference in fiber content means that meat is digested fairly quickly, as opposed to beans which are digested slowly, keeping you feeling full longer.
Calculating your waist to hip ratio can often be a better way to track progress than using a scale. Measure your waist (at the smallest circumference of your natural waist, usually just above the belly button) and the circumference of your hips (at the widest part of your buttocks), then divide your waist measurement by your hip measurement. For an estimated low health risk, women should be 0.8 or less, and for men, 0.95 or below.
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Researchers from the University of New South Wales divided a number of overweight women into two groups, and had them cycle three times a week over 15 weeks. While one group did eight seconds of sprinting followed by 12 seconds of exercising lightly over a period of twenty minutes, the other women exercised at a regular pace for 40 minutes. The group that did the interval training lost three times as much fat as those who exercised at a regular pace. The women lost most weight off the legs and buttocks.
Many of us over the age of 40 think that our inability to touch our toes comes from tightness in the back. The bigger culprit is likely your hamstrings. As we age, and our movements become less expansive, our muscles tighten up. The good news is that stretching is something you can start at any age, so begin a stretching program today. Your body will thank you for it.
Loosen your hips and improve their range of motion with a combination of static and dynamic stretches. Static stretching is holding a stretch for about 30 seconds, while in dynamic stretching you move your muscles repetitively with full range of motion. Although both methods improve flexibility, specialists recommend that you perform dynamic stretching before workouts and save static stretching, which enhances relaxation, till the end.