Some New Tips

- If you are going to run don’t overdo it. Long distance running will start to tear down muscle. If you want to maintain muscle and burn fat, then do high intensity interval training (H.I.I.T.). Run as fast as you can for 30 seconds, then slowly jog or walk for 30-60 secs. Repeat this for about 30 minutes. You can increase the time you run and decrease the time you rest as you get better. Typically it is a good idea to keep both within 30-60 seconds at a time. This will boost your metabolism for a long time after you run, and will burn more fat overall than just running a steady pace for an hour or more. You will still get great cardio as with regular running, but you will active your muscles and they will not adapt as easily to the repetitive movement of running at a steady pace. H.I.I.T. is like weight lifting for your heart, you exert a force on your cardio system, then allow it to recover. Same as when you are lifting weights.

- Don’t lift too slowly. When you are lifting weights your movement should be explosive. Lift the weights very fast and lower them slowly. This will activate more fast twitch muscles on the way up, and give you more action on the way down. This will help lead to more muscle growth, and get more out of your workouts.’

- Don’t pace yourself. Some studies have shown that those who exerts 100% in the beginning of their workout and then slow down later have better results and gains than those who pace themselves at 75-85% the entire workout. So go for it all in the beginning, and do your best to finish the tail end of your workout.

-Recover.  Two things after a workout, stretch and a recovery drink. Even if you are not trying to gain muscle you still need to replace your energy stores. Your body will begin to tear down lean muscle mass, which everyone needs, if you do not give it what it needs after a workout. You also must stretch, flexibility is an important element of fitness. You need to have long, strong muscles or you will develop increased soreness, less mobility, cramps, and back pain. So recover and stretch.