Two Plank Variations

The beauty of Plank exercises is that they take no equipment to do and they're super frugal.

The sad part is that many people hate doing doing plank exercises because they are, admittedly, very difficult for some people to do.

Take these two exercises below as examples. They're extra hard, despite looking deceivingly simple. Its a whole love-hate paradox. Plank exercises do wonders for your abs, back, arms and even your legs... but many people hate them with a passion.

The Knee Drop Plank

In the standard front plank position from the forearms and elbows, just bend only from the knees until they tap the floor. Perform reps for one minute using slow and controlled movements. This can also be done in a side plank position.

The Twisting Plank

From the same starting position in front plank, focus on swiveling your hips from side to side. You are aiming your hip toward the floor (but not touching) and focusing the movement in obliques.

Get Better Sleep = Sleep Healthier

Want to live longer and have a happier more stress-free life?

Start by sleeping healthier.

If you are one of those problem sleepers who keeps tossing and turning like a tornado that just can't get comfortable and looking panicky at your clock every half hour, well then you are not alone. There are quite a few people out there who have unhealthy sleep patterns - and it messes with their health, their weight, their ability to focus/concentrate and a whole batch of other problems. Getting a proper night's sleep is crucial if you are trying to lose weight, gain muscle or accomplish a variety of fitness goals.

But instead of focusing on the ills, lets focus on the cure.

1. Don't exercise in the evening - Do stretches instead.

Exercising too much will rev you up and keep you awake! Keep your fitness regimen to the morning. It may mean waking up ultra early but once you develop the routine, you will fall asleep earlier at night.

If you want to do anything before bed the best alternative is to do stretching or light yoga for 5 minutes.

If you do exercise in the evening time it so it is 2 hours before sleeping so you don't get revved up too close to your bedtime. You need that cool down period before sleeping. This is why stretching is better because it won't rev your muscles / blood pressure up, and it will help you feel more relaxed.

2. Write a to-do list before bed.

If you are the type that cannot sleep because too much is on your mind, get it out in the form of a list. Then you know what has to be done, and you can worry about the details the next day.

3. Don't eat too late or drink caffeine after 4 PM.

Food gives you energy. Keep your dinner or evening snack light, and cut off caffeine in the afternoon around 4 PM. For best results cut out soda pop and tea (except perhaps chamomile since that helps you sleep).

4. Wake Up Earlier.

If you get up earlier in the morning, thanks to an alarm clock, you will have less problems falling asleep at night. It will be rough at first, but you will see much better results once you get used to the routine.

5. Get a regular schedule.

The more routine your sleeping patterns are, the better chance you have to fall asleep. It is inconsistencies that result in bad patterns. Train your body to sleep and wake by sticking to a schedule. It will be hard at first, especially if you are trying to go to bed and wake up earlier. Once the habit is established for 21 days, it will really help cement your sleeping patterns and it will stabilize!

6. Avoid Light / Loud Noises

Get some extra thick curtains for the bedroom which you can pull shut easier. Someone should really invent a device that opens the curtains in the morning on a timer. That would be so awesome. Avoid playing loud music while you are trying to sleep. If you need some kind of noise / music get a fan or turn the volume down really low and set it so it will stop playing in an hour or so.

7. Naps

Afternoon naps, around noon / 1 PM are good for you. Primates (apes, chimpanzees, etc) all take siestas in the afternoon and the human species are supposed to take naps too. That is why in the afternoon you often feel tired around 1 PM, but most people just ignore it and keep working. However if you work from home / have a flexible schedule then taking daily naps is an option for you.

And even if you don't have a flexible schedule try to sneak in a nap or two on the weekends. You will feel better and more well rested.

Live Long and Prosper!

Why a Stopwatch is Important

If you don't have a personal trainer or an exercise partner who can time you, well then you should really consider getting a stopwatch for doing a variety of exercises - especially Interval Training.

Indeed. Some stopwatches are specifically made for Interval Training - one such stopwatch is the Gymboss Interval Timer which you can clip on to your belt during your workouts. You can also get stopwatches which has a light for early morning or late night running.

A stopwatch is a bit like your own little personal trainer, but without all the fancy motivational advice. Many people have the tendency to not push hard enough when working out at their own pace and they need more of a regimented approach to truly challenge themselves. They will complete a few sets of exercises, and then they wander around, and maybe looking into the mirror expecting to see some kind of instant results. Then they do another couple of sets, followed by writing a couple of text messages to friends...Well you get the idea. They're too relaxed and not really paying attention to their activity that much and sort of daydreaming about their end results.

Stopwatches can help put a stop to that (as fun as daydreaming is!) and take care of your mental focus, especially if you can set them on intervals. Here are some examples of how to use a stopwatch for a more intense workout:

Set your stopwatch to interval every 2 minutes and then 1 minute. The combinations will be endless. Think of the 2 minutes as intense exercise, and 1 for recovery / slowdown period.

Run 2 mins, abs 1 min
Lift weights 2 minutes, kick side to side or punch 1 min
Run 2 minutes, walk 1 min
As many push ups and crunches as you can do 2 mins, stretch 1 min
Weightlifting 2 mins, yoga 1 min

If your stopwatch doesn't do timed intervals, no problem! Use it for timed exercises such as planks, wall sits, pulsing lunges and for running up and down the stairs.

You can also use your stopwatch to time your workout exercises individual length, making sure you do each exercise for 1 minute. A 30 minute workout really adds up quickly, and since you will be racing against the clock each minute, it WILL be more intense.

Bust Firming Exercises

Many female celebrities, including Marilyn Monroe (see Marilyn Monroe's Diet and Exercise Routine) are fans of bust firming exercises.

The bust also goes by the names "breasts", "chest" and a variety of derogatory slang words like "boobies". Regardless of what you choose to call them, they are an area on the body that a majority of women would like to firm up so they look more perky and less saggy. The way to do this is through some exercises that involve a variety of weightlifting and body weight exercises.

Note: Men who want larger pecs (pectoral muscles) can also benefit from these exercises.

Bust Firming Misconceptions and Myths

The breasts themselves cannot be made larger through exercise, because they consist of glands and are 80% fatty tissue - hence why obese women (and sometimes men) have larger breasts. But there are muscles underneath the breasts and above them that can be targeted - the pectorals. Working these muscles might not increase the size of your bust, but they can make your breasts firmer and more perky. Even men can benefit from these exercises by building larger chest muscles - "pecs".

Bust-firming exercises often involve body weight exercises and the weight lifting items like dumbbells, kettlebells and possibly an adjustable bench. The exercises can be done from the comfort of your own home, provided you have the tools and the space, or in the gym. Many of these exercises are very easy to learn.

BUST FIRMING EXERCISES

For best results repeat the exercises below three times a week on alternating days. Do 10 to 15 reps and 5 sets of each exercise. 

#1. Push-ups

Push-ups are a popular body weight exercise that anyone can do - and they are an excellent breast-firming exercise. To do these, lie on your stomach on the floor with your hands directly under your shoulders. Push your body straight up in the air until your arms are locked. Keep your back straight and lower yourself to the floor until your chest is about a fist-width away. Push yourself back up and repeat. If this is too difficult, you can place you knees on the floor.

If bored try doing a variety of other push-up style exercises that target the pectorals.

#2. Incline Press or Bench Press

Doing incline presses or bench presses are two bust-firming exercises that targets the upper chest muscles. It can be accomplished using either dumbbells or barbells.

To do an incline press, adjust your bench to 45 degrees. Hold on to the dumbbells, lie back on the bench and place your hands at chest level with your palms facing forward. Push the weights straight up in the air and bring them toward each other until they are about an inch away. Lower them back down by bending your elbows and repeat.

#3. Chest Flyes

Chest flyes can also be done with the bench, and you can do them at an incline position or flat. Lie on the bench with your arms straight up and your palms facing each other. Slightly bend your elbows and maintain the bend. Lower your arms to your sides until they are about parallel to the floor then bring them back up. To do chest flyes, you will need to use lighter weights.

#4. Chest Squeezes

A Swiss ball is a functional training tool that is often used to work the abs. However you can also use it to do a chest exercise called a "chest squeeze". To do this exercise lift the ball up with your hands or forearms placed right in the center. Squeeze it as hard as you can for 20 to 30 seconds and release. If you don't have a Swiss ball you could also use a football, basketball, etc.

Making Healthier Food Choices

Sometimes you have to think smart when it comes to making healthier food choices. Here are some examples:

Having Chocolate Milk instead of Coca-Cola.

Ordering a Hamburger without the Cheese and Bacon.

Having Red Wine instead of Beer.

Packing a healthy lunch instead of eating out for lunch (most fast food places that cater to the 9-5 crowd don't serve healthy food as its often deep fried).

Having juice instead of a high-sugar energy drink.

Ideally what you want is to pick foods higher in fibre / protein / nutrients / minerals and lower in sugar.

While it is true that to lose weight, a dieter will want to eat less than he or she is burning through exercise and daily activities, it's important to make quality food choices so you are getting more of the good stuff and less of the bad stuff. On the most basic level, a calorie is a calorie regardless of the source, and that yes, you could eat 1000 calories a day in pizza, fill up on water, and lose drastic amounts of weight - getting all your fibre / protein / nutrients / minerals from pizza isn't really a healthy way to do it.

 

There are much healthier ways to lose weight and still take in 1600 to 2000 calories per day.

Weight loss is about more than just keeping the calorie count lowered. Eating healthy is a lifestyle change that will take work, by figuring out how to make every calorie burn efficiently in your body.

 

Take the pizza as an example. It has refined sugar in the white flour crust, saturated fat in the greasy cheese, and any meaty topping is sure to be high in sodium and fat. These foods are not helping your body for a long term slow releasing energy burn, digestive help, or assisting with lowering blood pressure and preventing illness and disease.

A slice of plain cheese pizza from a walk-in shop is roughly 600 calories. 600 calories is a lot when you are making every calorie count. And if you are only eating 2 slices per day (and that is your entire diet) then you will end feeling very hungry.

Instead of having the slice you could have:

-A bowl of mixed bean salad (1 cup) 200 cal

-With a side of 1% cottage cheese (1/2 cup) with 1 Tbsp of ground flax seed 200 cal

-Steamed vegetables (1/2 cup) 50 cal

-5 Brazil nuts 100 cal

-A small apple 50 cal

 

That way you would be getting a larger amount of food, not feel hungry all the time, and still have a lowered amount of calories. Eating foods with lots of fibre, nutrients and so forth help you to feel full without starving yourself.

Note that the amount of food mentioned above could actually be two meals! It contains much leaner proteins, complex carbohydrates, fruits, vegetables, dairy and healthy fats. Your body will be able to use this much more effectively than a slice of pizza ever could!

It just goes to show that while calories should be reduced to lose weight, healthy choices are still very much a part of making healthier choices.

 

Of course sometimes you still want to treat yourself, and that is where things like chocolate milk come in. Yes, its a treat, but its high in calcium and protein.

How to Curb the Munchies

Suppressing your appetite doesn't actually work. You will just end up binging on food later, especially anything high in carbs or sugar.

 

The best solution to curb the munchies... is to munch!

 

But you do so by packing healthy snacks that you love and then eating those whenever you feel hungry.

 

Apples, fruits, low-fat granola bars, nuts, berries, yogurt.

 

You can eat healthy and still snack if you know what to eat.

Why do we crave junk food or large portions of food?

1. We are bored
2. We waited too long to eat and now the hunger is insatiable
3. We like to watch TV or be on the computer when snacking
4. We like to eat with friends
5. Junk food just tastes too good.

The common reasons seem to come down to these five. Let's match them up with solutions:

1. Boredom. Don't laugh when I suggest this, but exercise. I'm absolutely serious. Not only is it good for you and a productive way to spend your time but after working your butt off you may just be motivated to reach for almonds instead of chips, or make a healthy meal instead of hitting up the closest fast food joint.
2. Waiting too long to eat. Simple solution, don't get to this point! Remember to eat a hearty breakfast and lunch. Even if you don't feel like it. Your body will adapt to earlier eating and by the evening, you won't even be that hungry! Don't be afraid to have a snack too as that tiny snack will prevent you from overeating later.
3. Do NOT watch TV and eat! I know it's really hard not to but try something else instead, like having a conversation. If you're on your own just eat and listen to music instead of watching TV because at least with music its only 3 to 4 minutes to the next track, whereas with TV you feel compelled to go get more food during commercials and watch the rest of the show. Think, scheme, or just look into the bowl and focus on the meal. It may seem weird at first but when you're doing something else and eating, it's almost as though you haven't had anything to eat at all. You eventually look down onto the plate, and the food is gone! It's seconds waiting to happen!
4. Social eating can be a real problem. Every time you go out with friends it won't take long until someone pops into the convenience store, or heads out to grab a slice of pizza. Remind yourself that hanging out with friends is social, and that's what you're going to focus on. Spending time with people you care about is fun and enjoyable, and by the time you get home, you'll be ready for your healthy dinner.
5. The best solution to avoid irresistible junk food is to not have it in the house. Just put it back on the shelf and don't buy the stuff. Eat junk food sparingly when you're out or once in a while but if it's always in the cupboard, a handful here and there will easily turn into a daily habit.

Drinking tea or water will also fill you up until you can get home, to avoid unhealthy snacking, and junk food alternatives like dried fruit and nuts. In the end you will have to learn to exercise your willpower to break junk and fast food habits... but the tips above will make finding that willpower easier.

Low Carb Flax Bread

Chances are likely you don't know any places that sell Low Carb Flax Bread - which is really good for you by the way, so here is a handy recipe for how to make it.

Golden Flax Bread

INGREDIENTS

2/3 cup flax meal
1/3 cup almond flour (other nut flours/meals can be substituted)
1 1/2 tsp baking powder*
Salt to taste (I like more salt in my flax bread than I would in other bread)
about 3 tsp olive oil or unrefined coconut oil (or butter, depending on what kind of flavor you want and your specific dietary needs)
2 eggs (1 egg will suffice, but 2 eggs holds together just a bit better)
water to texture desired (it makes a big difference, and the wetter it is, the harder it is to get it to cook all the way through, I go for minimal water needed to get things fluid enough to pour the batter)

*To make these completely grain free use a grain-free baking powder or grain-free baking powder substitution.

INSTRUCTIONS

Mix the dry ingredients together well.

Gently beat the eggs together before adding (optional, but it blends better that way if they're pre-beaten).

This recipe will work for a regular-sized pie tin or small loaf pan. Double the recipe for a more normal-sized bread loaf pan. Do NOT forget to grease the pan well before pouring the batter in or else you will have one heck of a time trying to peel it out of your pan.

Preheat your oven to 350 degrees Fahrenheit.

Bake for approximately 20 – 25 minutes or until golden brown on top. To check if it is done use a toothpick or butter knife to poke it in the middle and it should could out clean after you insert it into the center of the bread. Enjoy fresh out of the oven (wait for it to cool down a bit) or at room temperature for a nice sandwich.

VARIATIONS ON THIS RECIPE

Herbed Bread: add small chunks of sharp cheddar cheese, a tablespoon of crushed thyme, a tablespoon of crushed sage, a teaspoon of oregano or bee balm, small handful of fresh chopped rosemary, fresh ground black pepper to taste, and maybe some coarse salt on top. You can even add some green onion, broccoli, or nettles for extra panache if you like.

Sweet Bread: add cinnamon, honey, cardamom, vanilla, and even some fresh fruit like sliced strawberries.

Pancakes: just make the batter thin enough to spread on a hot cast iron pan or griddle. Unsweetened applesauce is nice in the pancakes instead of using water.

Become a Fat Burning Furnace

Losing weight is actually just math: Burn more calories than you eat.

Of course, it is never as easy as it sounds! To burn those calories you will need a lot of hard work, a lot of sweat and maybe even a few tears.

There are also factors that contribute to not losing weight, whether its a slower metabolism, or having a body that stubbornly will not keep the pounds off due to hormones - But the good news is that it is possible to speed up your metabolism and its also possible to change your hormonal balance. ie. Weight lifting increases your testosterone levels AND boosts your metabolism at the same time.

To help speed results along, here are 5 handy tips to rev weight loss results as safely and quickly as possible.

Five Fast Weight Loss Tips

1. Drink a lot of water

You have probably heard this one before but health experts cannot stress how important it is. Water will: Speed up metabolism, decrease water retention (it sounds backwards, but its true), lubricates joints (less injuries so you can keep exercising!), curbs appetite, and being hydrated keeps energy and attention levels at their peak.

 

For best results drink cold water. Cold water is actually calories negative. (Likewise cold showers burn calories at a rate of 700 to 900 calories per hour, depending on the coldness of the water and your body type.)

2. Eat Soup

Weird suggestion, but you will see why soon. When you are trying to eat light, salads just do not cut it. You can't eat like a bird every day. You will be hungry again in an hour! Soups are hydrating, low calorie, filled with veggies and can even be frozen and saved, to minimize cooking time and trying to figure out your next healthy meal.

3. Cardio = Weight Loss, Weight Lifting = Muscle Gain

Don't confuse cardio with weight lifting. Yes it is good to both, but cardio is more effective at burning fat whereas studies have shown that weight lifting is not effective at burning fat and really only builds muscle.

 

Make sure you are doing both cardio and weights, but try to do 70% cardio and 30% weight lifting if your goal is weight loss. Cardio will boost metabolism short term, quickly burn through stored carbohydrates and fat and its heart healthy. Weights will boost metabolism long term by building muscle. Strength training also prevents injuries and tones the body, so you look good when you do lose weight. 

 

Weight lifting also prevents sagging skin and and adds muscle definition!

4. Lower your Carbs

Cut back on the bread and pasta. Eat smaller portions or eliminate from your diet entirely.

 

When you are trying to lose weight, go lighter on carbohydrates, and try eating most of them earlier in the day. Protein keeps you full, does not store as fat, and helps to repair damaged muscle tissue, which is perfect after weight training. Carbohydrates give you energy and is absolutely essential, you just don't want to eat more than you burn. A great breakfast is a low fat protein like cottage cheese or yogurt with a healthy carb like fruit or oats. At lunch have a sandwich and for dinner have a protein with vegetables. Snack on 100 calories of something healthy 2-3 times in between those meals, and you're set with a perfect weight loss diet plan.

5. Schedule your workouts

This one is really important!

 

If you "book yourself" in for a workout, you are more likely going to do it. Many people will forget or pass it up for something that seems more pressing. Put it on your to-do list and then DO IT!

Combining Circuit Training with Interval Training

Bored with your workout?

One alternative way of doing Interval Training is to try combining it with Circuit Training.

With interval training you alternate fast and slow (or high and low stress) exercises in order to give yourself time to breathe and capitalize on the "after burn effect" wherein your heightened metabolism keeps burning calories at a higher rate even though you've switched to a less stressful activity.

In contrast Circuit Training is just completing a circular route through different exercise equipment, not in any particular order.

To combine the two you need to make a circuit, but make every 2nd exercise a low stress exercise.

ALL ABOUT CIRCUIT TRAINING

Circuit training integrates the cardiovascular exercise with resistance strength training in order to utilize every major muscle group within the body during one workout session while burning an efficient amount of calories. The name "circuit training" comes from the fact that these types of routines were conducted in a circle where participants altered between exercises that utilized different muscle groups.

A circuit can consist of anywhere from 5 to 15+ stations, each of which the participant engages in a couple of minutes doing a strength or cardio exercise. Rest intervals, only about 30 to 90 seconds, are typically allowed between each exercise station. These stations are usually arranged in a specific order that makes it so that one can alternate between muscle groups in order to give them time to recover.

There is a wide variety of equipment that is used to create each station to participate in different types of exercises. Cardio stations can utilize cardio equipment, such as a stationary bike, or be as simple as a jumping rope station. When it comes to resistance stations you may see large equipment like a weight training machine or smaller equipment like dumbbells, medicine balls, or resistance bands.

There are several reasons that circuit training is beneficial and may be exactly what you are looking for if you're bored with your workout. First of all, circuit training is one of the most efficient ways you can exercise as it requires you to use every major muscle group more than cardio-only exercises such as cycling or walking. Most circuit training routines utilize the following muscle groups at one point or another, chest, back, shoulders, quadriceps, hamstrings, triceps, calves, and biceps.

As far as overall exercise goes, circuit training is one of the most efficient ways you can get fit. Although, do keep in mind that most routines do not focus on building abdominal muscle because it is naturally engaged during the entire workout to maintain balance and support. If this is an important area for you, be sure to add in your own abdominal exercises on the side.

It is also safe for both your mind and body. As this type of training requires one to integrate several different types of exercises into one work out it is preventative against injuries. Switching up exercises helps to prevent the same muscles, joints, and bones from becoming stressed and overworked.

If you get bored with a particular exercise in your circuit you can also swap that exercise out for something new and more exciting... ooo shiny object chasing!

Another reason it is beneficial is because it ensures a balanced workout that equally builds strength while burning calories. Because of this it is a great choice for anyone who wants to improve their overall fitness.

Circuit Training is also a great choice for anyone who easily gets board with working out and craves variety. As circuit training requires you to change stations every few minutes, there's no way you are going to grow tired of the same repetitive movement.

How often should you be working out?

Q

"Hello!

Health Canada recommends that we exercise (moderate to strenuous activity) 150 minutes per week. So that is 30 minutes per day, 5 days per week.

But governments have a tendency to undershoot and make really conservative estimates. Plus I am guessing that their recommendations is based on "maintaining weight" rather than "losing weight".

So begging the question, how often should I workout / exercise if I want to lose weight?"

- Rebecca G.

A

Hey Rebecca!

Yes, its true the Canadian government does recommend we exercise 150 minutes per week, and yes, you are correct, their goal for that is really for healthy maintenance. I should note at the same time that only 15% of Canadians actually get that 150 minutes per week of moderate to strenuous exercise, so its really no surprise that we have obesity problems in Canada.

If you want to be losing weight I recommend you start doing some math.

Lets say for example that you wanted to lose 1 lb per week via exercising. Your goal therefore would be to do 3500 calories worth of exercising per week. Approx. 700 calories per day.

Now that is a tough thing to do and your best solution is to do it via cardio / aerobic exercises such as running, cycling, swimming, etc. because those activities will burn the most calories. You could try doing it using weightlifting, but most people don't have the stamina to lift weights constantly for 60 minutes.

Exercise & Calories Burned per Hour	130 lbs	155 lbs	180 lbs	205 lbs
Aerobics, general	384	457	531	605
Aerobics, high impact	413	493	572	651
Aerobics, low impact	295	352	409	465

I should also say that it is impossible to get results working out only one day per week. I know, that's not the most motivating thing to say if you are the type of person who can only dedicate 1 day per week to exercise, but I'm not going to sugarcoat the truth. People who try to exercise one day per week, assuming they were previously in poor shape, simply won't have the energy to exercise for 5 to 7 hours in a single day.

So you really do need to break it up so you are exercising 5 to 7 times per week, either for 1 hour per day, or for 90 minutes five days per week. Either way your goal should to be exercising a minimum of 7 hours per week.

Keeping in mind that 7 hours isn't really a lot. You have 168 hours in a week. 7 hours is only 4.2% of your time.

And that is the minimum amount I am recommending if your goal is weight loss. The maximum I would recommend is 14 hours (unless you are in training as an athlete and your goal isn't weight loss, but muscle gain).

Now you might say, why set a maximum? The reason is because of loose skin. If you lose more than 2 lbs per week then your skin will start to become loose because you losing weight too quickly. Thus my recommended goal is between 7 and 14 hours of moderate to high impact cardio just so your skin doesn't start sagging after a month or so of super-fast-weight-loss.

Now if you are you one of those people who gets motivated on and off, and you only find yourself at the gym once a week being told you need to exercise for 1 to 2 hours per day will be a rather discouraging. My advice is don't try to think about it that way. After all do you have only eat healthy one or two days per week? Well if you can eat healthy every day then dedicating 4 to 8% of your time to exercising can be done too.

Now I admit that is not entirely fair because something is better than nothing. ANY effort is good for your health, but since your goal is weight loss then you need to be doing more than the bare minimum required for maintaining your current weight.

Remember these Weight Loss Goals

If you are beginner three workouts a week for 45 minutes to 1 hour is the MINIMUM you should be doing. Once you feel more motivated then you can aim for 5 to 7 hours per week. Given time you may even build the stamina and motivation to be exercising 14 hours per week.

Remember to mix up both cardiovascular and strength training workouts into this regimen and eat a very clean diet. Avoid anything that contains toxins.

If you have lost weight before or have been already working out regularly up the days per week to 5 or 6.

If you start exercising every day remember to alternate upper and lower body exercises that way your bottom/upper half gets a break every 2nd day.

Muscle Building Goals

If your goal is not weight loss but muscle gain you will have a very different way of doing it.

Whether you are a beginner or intermediate hitting the weights 3-5 times a week will be necessary for packing on serious muscle. Building muscle is hard! 1 or 2 times a week will not stimulate the muscle fibers enough to actually put on serious mass. Diet will be just as important so remember to eat lots lean protein and consider using whey protein supplements.

The photo on the right is of female arm wrestling champion Sarah Backman. You can bet she is exercising at least 14 hours per week in order to stay competitive.

Remember to give your muscles time to relax and repair. Over exertion can result in too much muscle fatigue and you won't be gaining any new muscle mass.

Health and Maintenance

To simply feel good and maintain your health, exercise 2 times a week for 45 to 60 minutes, or 3 times for 30 to 45 minutes. That will make the people at Health Canada happy. Get a little bit of everything into the workout: cardio, strength, balance, agility, flexibility, etc.