ple pounds in your barre class, grabbing the tighter resistance band for arms in dance cardio, or grabbing the heavier medicine ball in your sculpt class. The key is always challenging your muscles and working them to fatigue. Building the lean body you want requires a combination of weight training AND the right amount of protein. One without the other will result in you burning through your muscle during your workouts (the result: skinny-fat) or just eating a ton of protein for the sake of eating protein. You need both, as well as proper recovery to create and maintain muscle. Hereâ€™s how it works. Weight training puts stress on your muscle fibers which then have to repair themselves. These repaired muscle strands increase in thickness as they repair creating muscle growth, as long as your body is adequately nourished and rested. You see, this process happens when you are resting, not while you are working out. If you are not nourishing your body between weight training bouts, you are just going to continue damaging these little muscle fibers so they never repair themselves which means they never have chance to grow to build lean muscle. The long and short of it is this: you canâ€™t spot reduce fat (sorry!) But if you want to lose body fat you need to begin weight training while keeping yourself nourished and well rested! One last exercise tip for losing weight is to incorporate HIIT workouts. These High Intensity Interval Training workouts get a lot done in a short amount of time, because it is quick intense bursts of exercises which revs up your metabolism and will keep your burning fat and calories even after you have stopped. When doing your own HIIT workouts, you want to get in as much work as you can in a short amount
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