Essentials for maintaining weight or losing weight: Strength Training

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It is really important to strength train preferable 3 days per week. As we age we loose muscle and muscle is what burns calories 24 hours per day, even when you are at rest. So the goal with strength training is to increase muscle cells, decrease body fat, so that you are maximizing calorie burning.

Strength training is also very important for increasing your bone density, which decreases your risk for developing osteoporosis. You can strength train at any gym, cross fit, strength classes or do your own program at home. Some examples of strength training at home would be air squats, push ups (women push ups are fine), lunges, crunches, jumping rope, burpees, jump squats, and jumping jacks.

Home Program #1

50 Air squats

40 Jumping Jacks

30 Lunges (15 each leg)

20 Crunches

10 Burpees

How to do a burpee properly:


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Stay tuned as we will have more home programs to follow.

(Posting a new program every 2 weeks)

Call us for a full weight loss and work out regiment! (208) 758-0560