Life Time Fitness: Fisher

"Excuses don't burn calories."

"Rehydrate Yourself."

Exercise: Back Flyes
Type: Strengthening
Primary Muscle Worked: Shoulder

Back Flyes With Bands Guide
1. Run a band around a stationary post like that of a squat rack.
2. Grab the band by the handles and stand back so that the tension in the band rises.
3. Extend and lift the arms straight in front of you. Tip: Your arms should be straight and parallel to the floor while perpendicular to your torso. Your feet should be firmly planted on the floor spread at shoulder width. This will be your starting position.
4. As you exhale, move your arms to the sides and back. Keep your arms extended and parallel to the floor. Continue the movement until the arms are extended to your sides.
5. After a pause, go back to the original position as you inhale.
6. Repeat for the recommended amount of repetitions.

"Work up a sweat if you want to live longer."

Eating Right for Exercise
The Right Diet for Exercise
Carbohydrates — sugars and starches — are broken down by the body into glucose, which muscles use for energy. Excess carbs are stored in the liver and tissues as glycogen and released as needed. It’s glycogen that provides the energy for high-intensity exercise and prolonged endurance. Some good sources of carbohydrates are whole grain breads and cereals, fruit, vegetables, pasta, and rice.

Protein should be part of each of your major meals because it will help slow absorption of carbohydrates. Fish, eggs, chicken, meat, and beans are excellent sources of protein, and 3 ounces per meal is enough.

Fat. You need some fat in your diet, too, says Travis. Low-fat dairy products, like 1 percent milk, and lean cuts of meat will give you the fat your body needs.

Exercise: Barbell Shrug
Type: Strengthening
Primary Muscle Worked: Traps

Proper Form Ex*****on of Barbell Shrug
1. Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs).
2. Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps.
3. Slowly return to the starting position as you breathe in.
4. Repeat for the recommended amount of repetitions.

Important Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be your starting position.

Why Strength Training is Essential

Now that you know how to strength train to build muscle mass, here's why strength training should be a regular part of your fitness routine.

Increasing muscle mass is the only way to boost metabolism. Fad diets claim they can increase your metabolism, but the only real way to make it happen permanently is to increase your muscle mass. This is because muscle burns more calories than fat, even at rest.

Regular weight training can help protect your brain. As you age, strength training can help keep you sharp. One recent study found that women who started strength training at the first signs of memory decline might ward off full-blown dementia by routinely lifting weights.

Muscle mass manages blood sugar levels. Because your muscles store glucose, researchers believe that muscle mass can help your body keep blood sugar in check and ward off type 2 diabetes.

Strength training plays a role in bone and joint help. One of the best ways to prevent or even reverse bone density loss is through strength training. If you have arthritis, studies have shown that regular resistance training can help ease joint pain.

Lean muscle looks good. Last but certainly not least, weight training is a surefire way to build those long, lean muscles so many women want. If you're worried that weight training will make you look bulky, know that women do not have the testosterone levels required to get bigger from weight lifting. Instead, you'll look lean and toned.

Five reasons you can’t lose weight!

You skip breakfast: If you skip breakfast, you are making a big mistake. Skipping breakfast may seem a good way to control calories, but it’s not, instead it will make you to eat more later in the day. Eat breakfast regularly to boost your metabolism. Opt for a high-fiber, protein-packed breakfast to help you feel full longer.

You eat too close to bedtime: This could be one reason that is hampering your weight loss hopes. A late night meal can increase your temperature, blood sugar, and insulin, which makes it harder for your body to burn fat. Try to finish your dinner at least 3 hours before bed.

You eat the wrong foods: Not all foods speed up your metabolism. While some foods increase your metabolism, others take more time to digest. Foods like oranges, grapefruit, lemons and limes contain vitamin C that helps metabolise fat faster, and are helpful for weight loss.

You overeat healthy foods: Foods such as nuts, avocados, bananas, dark chocolate are all healthy, but that doesn’t mean they are not void of calories. Find out how much is good and sufficient for your body and eat.

You don’t get enough sleep: Sleep deprivation can increase your appetite-stimulating hormones, thereby making you to eat more. So, if you are trying to lose weight, make sure that you sleep for at least 7-8 hours every night.