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New Years can be a time for deep reflection and for some it’s time to clean the slate and begin again. A great way to see if your resolutions are being met is to write down your goals into categoreys of life. Health & fitness, love and relationships, financal health, hobbies. Looking back on your goals at the end of the year can help you to stay commited each year.

If health & fitness needs attention breaking it down into smaller pieces of the goal can be helpful. If weight loss is part of your goal starting with 1 or 2 things per week until you have your goal under way. This method has been proven to help you get started and stay commited for a life time.

Week one – Remove all processed foods in week one and take 1-2 yoga classes or stretch for 15 minutes a day. Begin visulizing your perfect health balance and spend 10 minutes a day either writing down or visulizing the new healthy you.

Week 2 – Increase your water intake and start moving your body. If your sedentary begin with walking 30 mins a day. Find a work out partner with simalar goals. Couples training can help make the goal seem less of a chore and more of a challenge.

Week 3- Add some full body weight training in 2 times a week to bolster your metabolism and balance your hormones.

Week 4- Tighten up your nutrition by eating 3 meals and 2 snacks a day make sure you have protein at each sitting. Write down your food choices. It’s helpful to reflect at the end of each day. Strive for 8-10 servings of veggies 4-5 servings of protein and 1-2 pieces of low glycimic fruit. Depending on the goal either cut starches out or 1 small serving of whole grains.

Week 5- Add suplements in for back up energy and recovery from exercise. The right supplements can be tested closely by a Natural path.

Week 6- Start increasing your intensity on your cardio. If you were walking begin a walk jog 3 minute walk 1 minute jog until you reach 1 minute walk one minute jog for 30 mins.

Week 7- Add one more day of weight training in to help rev up your metabolism. Stay strong on this routine for 2-3 months until it becomes your new habit. It will be time for a change in your program remember the body is smart if you always do the same things you will remain the same.

For a closer look at finding your right balance a professional is trained to help you start according to your lifestyle and any health concerns having a customized program can be the difference maker in your out come.

Life moves fast and everyone seems busy all the time moving from one task to the other until you finally can rest and get up and do it all over again.

This balance is a sure way to kill the romance between any couple.

Working out as a couple maybe the right type of multi tasking for your health as well as your relationship.

At the Muscle Lines studio we have been training couples successfully for years and the rate of success is truly remarkable!

Here are 7 reasons why:

1. Common interest – as a couple you can never have to much in common. Getting and staying fit and healthy is a positive way to spend your time together. Like minded goals fueled by each other.
2. Safety- while your partner is preforming there sets you can help by making sure the form is correct.
3. Deeper bond- it’s a known fact that the feel good endorphins are released during exercise, what a great way to feel your moods enhance and spend some extra time bonding.

4.  Quality time- with our busy schedules knowing that you have a      date together each week can help with feeling together on your goals. The time spent in a positive way will increase your health and sex appeal can only make your bond stronger.

5. Motivation- having a work out partner has been proven to be effective for years. The reasons are obvious when you may not feel like getting to the gym usually the other one is pumped and ready to go so chances of getting out of your work out are less. Having a partner can increase your motivation to stay consistent.

6.  Respect & pride- looking after your health and fitness is a sexy way to say you care about the life you will be sharing together. Increasing your vitality and energy as well as your physical appeal helps on many levels for couples in a long term relationship.

7.  Stress- in today’s world, life seems overly busy and has created a lot of added stress to our lives. Working out has been proven to enhance moods as well as relax the mind and help clear your thoughts from a busy hectic day. Exercise re balances hormones and generally makes you feel great!

Muscle Lines couples training can help you and your loved one get your motivation and sexy back!

www.musclelines.com

Fat invites more fat!

Countless new clients come with the same complaint. Why am I not losing body fat I exercise all the time?

The answer is simple fat invites fat. If you are carrying Visceral fat its messing with adiponectin a hormone that regulate your metabolism. The more Visceral fat you have the less adiponectin that’s being released and the slower your metabolism is.

So what is Visceral fat? Its fat that resides behind your abdominal muscles and surrounds your organs. The Visceral fat begins working its magic by releasing a variety of substance called adipokines. These adipokines include compounds that raises your blood pressure, encourage diabetes, arterial inflammation,and high blood pressure and help keep you fat.

There are 3 ways to burn calories:

1.Digestive Metabolism (10% of daily calories) .This is a result of digesting your foods. YOU burn about 10 % of your daily calories. You will burn more calories digesting protein than carbs or fats.

2.Exercise and movement metabolism (15-30% )of your daily activity

This part of your metabolism includes your gym work out and other physical activities. It also includes your countless movements through out the day.

3.Basal (resting) metabolism (60-75 %) of your daily burn

This represent the calories you burn doing nothing at all. Your heart beating lungs breathing even cells dividing.

Your basal metabolism is determined by sex,age,genetics and height. Also your muscle to fat ratio !!!!!!!!!! Did you know fat is lazy on a metabolic level? Fat burns barley any calories at all. To support a pound of fat your body burns 2 calories a day. Muscle is where its at. Muscle is metabolically very active and efficient. One pound of muscle burns 3 times as many calories each day to sub-stain itself. FAT hates Muscle!

Muscle is constantly burning off fat. So this is why its so hard to loose weight through just exercising alone.

How can we fight Visceral fat? Knowing your metabolism and how to apply exercise that raises your Basal metabolism ( resting metabolism). A great place to start is in the weight room fight back with muscle the more you have the more it fights off the fat. A weight training program 3-4 times a week along with nutritional support that includes 5 serving of protein daily. Keep up some cardio for your heart. Remember when your friend is bragging about the calories they burned on the treadmill you could be in the weight room building more muscle and turning up your metabolism into a fat burning machine !!!!!