I lost track of time at the gym yesterday. After an hour of Bodyflow, I did a half hour of cardio, then upper body weights. Suddenly, I realized I had only 10 minutes to pick up my daughter from preschool. No worries, it all worked out and I didn't have to sacrifice building my lean body mass -- an important tool to prevent weight gain over the holidays.

Most of us throw consistent healthy eating out the window in December as easily as we toss down the second appletini. OK, fine, eat the gooey appetizers, spritz cookies and slosh it all down with a calorie-filled cocktail or two. But don't let temporary holiday insanity put a halt to your resistance training. Outside Magazine explains exactly why:

• Quantified, muscle burns 13 kcals/kg per day compared to 5 kcals/kg per day for fat. Even if you're not eating perfectly over the holidays, do not stop partying in the weight room.
• About 80 percent of your energy expenditure is due to body composition, while the things you can't control -- genetics, age and gender -- make up the rest. Building your lean body mass kicks Father Time and your DNA right in their fat guts.
  

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Resistance training is a fantastic way to build lean, toned muscles while helping to reduce body fat. It has also been shown to increase bone strength, something older people, in particular, can benefit from.

But if there is one downside to resistance training, it's the risk of injury. Granted, there's a risk of injury in just about everything in life, but weightlifting comes with its own unique set. That's why adhering to these weightlifting safety suggestions provided by the American Academy of Family Physicians is the way to go.

• Always warm up before lifting with some light cardio and easy sets, and cool down and stretch afterward
• Wear shoes with good traction to prevent against slipping
  
• Use a spotter when performing any major lifts, especially pressing exercises that place the weight above you
  
• Find a trainer or workout coach to assist you in learning how to perform exercises properly
  
• Set realistic goals for yourself based on your age, gender, physical strength and maturity

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If you find that you can barely move the day after you perform a resistance training workout, it means one of two things; either 1) You're doing something very wrong (lifting too much weight, using poor form, etc.) , or 2) You're doing everything right. Please ... allow me to explain.

Provided that you're not feeling actual pain, and are instead only feeling soreness in your muscles, I hate to break it to you but this is part of the muscle-building process. When you lift, small tears occur in muscle tissue, and it's the proper recovery and rebuilding of this torn tissue that makes muscles become bigger and/or more defined. But, does this mean that you have no choice but to grin and bear it? Maybe not, says a a study published Journal of Strength and Conditioning Research, wherein researchers may have discovered the physical reprieve some exercise newbies are looking for.

Evidently, performing quick bursts of cardio between strength training sets reduces post-workout soreness. Because cardio pushes more blood to muscles when done at elevated intensity, the quick delivery helps prevent further muscle damage and also begins a rapid repair. This, as stated, leaves you feeling less sore in the days to come. For best results, try doing 30- to 45-second bursts of intense cardio between your resistance training sets. A very easy way of doing this is to bring a jump rope with you and get that thing spinning in overdrive in between sets.

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There are two types of muscle fibers, and depending upon what type of exercise you perform, you mostly only hit one type or the other.

The first of the two, slow-twitch muscle fibers, are called upon mostly during aerobic exercise. Slow-twitch muscle fibers react to slow, long-duration contractions. And, they're typically used at the beginning of a movement.

The second of the two, fast-twitch muscle fibers, are used more often during anaerobic exercise. These muscle fibers are utilized for rapid, short-duration contractions. Once you've started an exercise, the fast-twitch muscle fibers essentially take the baton from the slow-twitch fibers and finish the race.

For maximum results, try following a weekly workout regimen that includes exercises targeting both of these types of muscle fibers. One of the best ways to do so is to alternate days of cardio and strength training.

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If we continue at the rate we're going, the entire U.S. population will be obese in 50 years. That's what a recent University of Missouri study suggests, anyway. Even if it doesn't turn out to be completely true, it's easy to see how it can still end up being quite close.

What can we do about it? Best I can tell, the only solution is to shape up. Through diet and regular exercise, the obesity epidemic can become a thing of the past, rather than an inevitable part of our future. With that little pep talk over, I feel obliged to now offer up a quick health tip. OK ... here goes.

Try a resistance training circuit routine to blast the maximum amount of fat in the shortest amount of time. Create a circuit of at least five to seven muscle-toning resistance exercises, spending 30 seconds or less in between sets. Shoot for high rep counts (at least 15 reps per set) and use lighter weights than you would if you were using longer break periods. Once you've finished the complete circuit, start all over again for another full go-around. By the end of this second circuit, you're heart will be racing, your muscles will be aching, and your lungs will be on fire. Oh, don't worry ... that all means you're doing it right!!

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Looking to shape-up your upper body? A great way to help make this happen is to include the pull-up in your workout, a classic workout move that has stood the test of time. This movement works your back, shoulders, and bicep muscles just about as well as any modern fitness machine can. However, no matter how effective any exercise (or entire exercise program) may be, you will always need to change it at some point.

Failing to do so will cause your body to plateau, for it will be accustomed to your workout and no longer respond to the workload being placed upon it. To that end, a simple modification to this classic muscle-toner requires that you only alternate from side-to-side.

To perform the Alternating Side Chin-Up, start by placing a cable-row handle over the pull-up bar. Next, grasp the handle with a neutral grip, your palms facing each other as you hang from the pull-up bar via the handle. Keeping your midsection tight to prevent your body from swinging, slowly raise yourself up closer to the bar. As you reach the top, turn your body to a slight angle to allow your chin to clear either side of the handle. Next, lower yourself and repeat the movement, this time raising yourself to the opposite side of your hands.

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To truly make the most of your weight loss and fitness efforts, it's best to follow a program that covers all the bases.

Resistance training is a great way to build lean muscle and reduce fat, but it may not be enough by itself to produce the results you're looking for. Therefore, be sure to also include regular cardio sessions in your workout and spend some time stretching, as well. The same logic applies for doing cardio by itself; you will drop pounds, but not as fast as you would if you also weight train. And, without resistance training, you will not put on any considerable amount of lean muscle. But, what do you do if you don't have any weights at your disposal? Simple - use your own body weight. This article, from the popular fitness website iLookLikeFit.com, offers some great tips on how to get a solid body weight workout.

The solution? Take a moment to reevaluate your workout. Be sure to include both resistance training and cardio sessions throughout the week. And, if you opt to do them both in the same day, most experts suggest performing your weight training first and then finish with your cardio.

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As recently as ten to fifteen years ago, many people -- especially women -- refused to join the resistance, fearing that weight training would make them big and bulky. Thankfully, this fear has been quelled by the release of better intel and sound advice from fitness professionals.

Being quite honest, if someone who lifts weights is getting too bulky, it's most likely because they've been lifting a heavy fork, not heavy weights. You can't be a salad dodger all your life and expect to look fit and trim, regardless of how many pounds are on the end of a bar. If bulking up is your big fear, focus on eating 5 to 6 small, high fiber and high protein meals and healthy snacks throughout the day. Also, drink plenty of water to flush toxins from your system and to aid digestion. And work out. Train your body with a combination of cardio and resistance training; perform 12 to 15 reps per set, focusing on multi-joint, compound movements that target the larger muscle groups.

And then some day in the very near future, you'll stare at your slimmer and fitter self in the mirror as you complete your last set of front squats, very pleased with the way you look and wondering what you were ever so afraid of.

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Looking to start a resistance training program but aren't quite ready to join a gym? No problem. Some basic fitness equipment (dumbbells, Swiss ball, resistance bands, etc.) should be more than enough to get you started at home. However, what if you're not ready to make even that much of a financial commitment yet? Again, no problem at all, because the last time I checked, your own body weight is free. And, doing these three body weight exercises will certainly get you a return on your fitness investment.

1. Squats. You don't need a barbell, stacked with 45-pound plates, bending across your back to benefit from this great lower-body exercise. Stand with your feet shoulder-width apart and with your hands either on your hips or stretched out directly in front of you. Lower yourself slowly until your thighs are parallel to the floor, hold in that position for a second, and then rise quickly back to the starting position.

2. Push-ups. Push-ups are one of the best upper-body exercises you can do, even if an entire gym full of weights are available. Use proper form and technique, which includes keeping you hands just slightly farther than shoulder-width apart. If standard push-ups are too difficult for you at this point, try modified push-ups (knees on the ground).

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Though it is usually considered only when the word osteoporosis is entered into discussion, maintaining bone strength is vital to our health. Bones are living organisms, which means that they have the capacity to become weaker or stronger. Given the fact that our bones gradually stop accumulating calcium roughly around the age of 30, regular exercise is a necessity for total body health as we age.

Resistance training has been shown to increase bone strength and reduce a person's risk of osteoporosis. But, this doesn't mean that you have to throw around a set of 50-pound dumbbells to experience similar results. Remember, whenever you're standing, your own body weight is being supported by your bones and muscles. Therefore, increased movement -- be it in the form of exercise, dancing, sports, or even a leisurely stroll through a botanical garden -- may be enough resistance to keep your bones healthy.

Despite what many older adults believe, it's almost never too late to start exercising. That said, still be sure to check first with your doctor to help determine a fitness protocol that's right for you.

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If you're a regular gym-goer, good for you. But you might be missing an important step in the road to fitville -- hydration. According to a recent study in the Journal of Applied Physiology, dehydration can seriously compromise your workout and results. Why? There are a number of reasons but in short, it decreases how well your stress hormones can circulate, and it alters metabolism.

The good news is that it's easy to avoid dehydration. Just drink water. Lots of it. Eight glasses a day is recommended, or at the very least, make sure you drink at least 500 ml or about two 8-oz glasses at least half an hour before exercising. It also can't hurt to bring a bottle of water with you in case thirst strikes.

(Via Total Wellness Blog)

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Many people are turning to resistance training as a viable means of achieving their fitness goals. This is quite a departure from a popular sentiment that was held no more than a decade ago; that weight training makes you bulky. The fact of that matter is that this isn't completely true.

The results you obtain from resistance training are yours to control. There are ways to get stronger and bigger, just as there are ways to lose weight and tone your body. Muscles need to be sustained, and for this to happen calories need to be burned. Therefore, the more muscle you have, the more calories your body will burn while you are in a resting state. In effect, your body will become a fat-burning furnace even when you're not exercising.

If you still haven't made the turn to what you still feel is the dark side of fitness, you are doing yourself a disservice. Mounting evidence suggests that following a regular resistance training program has myriad health benefits, not least of which are an increased metabolism, healthier bones, reduced cholesterol, and decreased risk of developing type 2 diabetes.

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Perhaps I'm being a bit presumptuous, but I think it's safe to say that most women wouldn't exactly mind having a body like Jessica Biel. Similarly, I think you'd be hard-pressed to find a guy that would scoff at having Jason Statham's physique. Well, in order to build a Hollywood-worthy hard body of your own, you have to be willing to enter into the iron age.

While cardiovascular exercise is a must for people looking to reduce their BMI, adding a weightlifting program to your weekly workout is vital for movie star muscle. My suggestion is to focus on calorie-torching compound exercises that target major muscle groups, rather than trying to isolate individual muscles with detailing exercises. For those of you who fear becoming big and bulky, you truly have little to worry about. By using light weights and performing a high number of repetitions (anywhere from 12 to 20) per set, you'll be able to stick to your goal of looking slim and toned.

In addition to the aesthetic benefits of resistance training, it also offers a number of benefits to your overall health. Not only have studies shown that it can help cut the risk of developing type 2 diabetes, but Harvard researchers found that lifting weights can greatly improve the mood of a person experiencing depression.

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Your shoulder joints are among the most mobile you have, and their safety comes from the stability provided by the muscles and ligaments that surround them. That's why an imbalance in these stabilizing muscles can oftentimes result in injury.

In addition to performing rotator-cuff-specific exercises (the area of the shoulder where most injuries occur), it's important to follow a resistance training program that targets more than just your mirror muscles. Be sure that your workout includes an equal amount of pull exercises (pull-ups, rows, etc.) as it does pressing exercises (bench press, push-ups, military press, etc.), as it will create muscle balance and, in doing so, help stave off shoulder injury.

Also, be sure to listen to your body. Pain is never the goal, despite what some meatheads wearing Gold's Gym T-shirts and lycra shorts may tell you. If something feels wrong -- that is, different from the usual burn you have grown accustomed to feeling during a resistance training workout -- you should stop immediately. Failure to do so could take you out o the gym and on the D.L. for several weeks.

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As I've mentioned many times before, it's vital that you change your workout every 4 to 6 weeks. If you don't, you're going to reach a fitness plateau.

But what if you really like your workout and you don't want to change it? That's fine, so long as you change something about it. For example, if you're a mile logger, pumping those legs with daily runs either outside or on a treadmill, try adding some upper-body strength training. Or, if you're a Yoga fanatic, you could do the opposite -- add a lower-body strength training element to your workout. While Yoga does a good job of toning your arms and abs, most Hatha styles don't target the legs all that much.

There's nothing wrong with being attached to a workout, especially if it's providing you with results. However, there will come a time when you either must part ways or, as suggested above, at least incorporate something new. For additional ideas on how to go about tweaking your workout without ditching its best parts, visit AOL Body by and check out the fitness section.

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