4 Strength Training Tips Everyone Should Know

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By Fit3 Head Coach Tina Van Horn

For many people, turning 40 can be a dreaded milestone. For the health and fitness conscientious, however, turning 30 could be considered the new 40.

Why 30, you may ask? From the time you were born until around the time you turn 30, your muscles grow larger and stronger. But during your 30s, you naturally start to lose muscle mass and function. This is called sarcopenia or “muscle loss with aging.”

The good news? Muscle-strengthening activities help increase or maintain your muscle mass and power. Steadily increasing weight and repetitions will give you even more benefits, no matter your age.

That’s why, if you haven’t already, it’s time to get serious about adding strength training to your workouts. I know machines at the gym can be confusing, so don’t even look at the intimidating guys (and ladies) who hang out in the free weights area!

Strength training for most of us isn’t about bulking up and getting ripped. (Sure, having defined muscles would be nice but isn’t very realistic when you live in the “real world” and eat “real food.”) It’s really about building lean muscle mass that supports a healthy metabolism and promotes functional fitness.

Just Do It

You don’t have to go to the gym and lift super heavy weights to get the benefits of resistance training. But you do have to do something!

Strength training can be approached lots of ways: Fast and intense, slow and easy, or somewhere in between. You can do full-body sessions or upper/lower body splits. You can change grip, feet position or equipment. The main thing is to keep it enjoyable and experiment with your fitness goals.

Resistance training for muscle gain

Examples of resistance training that promotes muscle growth include the use of free weights, weight machines, resistance bands and your own body weight.

Here are my 4 favorite tips:

  • Train just two or three times per week to give your muscles time to recover. If you’re tempted to train more often, remember that muscle growth occurs during recovery.
  • Choose compound exercises that work multiple major muscle groups, for example, the squat and bench press.
  • Make your workouts short and intense rather than long and leisurely.
  • Seek professional advice. A gym instructor, personal trainer, exercise physiologist or physiotherapist will help make sure you are doing each exercise correctly. Good advice will increase your gains and reduce your risk of injury.

Want to get started with me now? Visit the Fit3 site and click “Join.” Here you can sign up as a customer or distributor and get access to all of our workouts, including my strength training videos.

Focusing on Others: Ruth Davis

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Ruth Davis from Norton, Ohio is a full-time Reliv Distributor who focuses her business on the needs of others!

Reliv Regimen: Reliv Now®, LunaRich X™

A New Dream: When I decided to give Reliv a try, I never dreamed it would be possible to do the things I am doing now with my business. My Reliv sponsor gave me great advice: “If you are focused on just helping people, business success will come.”

Sharing Success: I lost weight and I am maintaining that weight loss. It’s particularly amazing because I have an underactive thyroid. My own success has made me very keen and more passionate about sensing others’ needs.

Amazingly Simple: It amazes me that we can make as much money as we do. We always ask ourselves, “How are we going to get to $2,000 this month? ” Then we do it. I am going to keep helping people wherever I go.

 

 

Fighting Chronic Inflammation: The Key to Prevention

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What is Inflammation?

We’ve all experienced acute inflammation — a cut, a bug bite, a burn, a sprained ankle, an allergic reaction, an infection. It’s the body’s way of protecting itself. Blood vessels near the damaged area constrict and then dilate to bring more blood to the area, making it redden and heat up. The increased flow of blood and other fluids causes the area to swell and brings in immune cells and ingredients for rebuilding tissue. Inflammation must break down damaged tissue or pathogens in order for the area to heal. As the area heals, the inflammation subsides. This inflammatory process is very important for the immune system and for our survival.

Chronic inflammation, or “silent” inflammation, works differently. It is not a response to sudden injury, but rather a constant, low-level process lasting several months or years. We don’t necessarily realize when our body is experiencing this quiet burn, but its effects can be devastating. Chronic inflammation has been identified as a major factor in the development of several major chronic diseases, including cardiovascular disease and type 2 diabetes. Continue reading “Fighting Chronic Inflammation: The Key to Prevention”

New at Reliv

Reliv.com got a facelift! Reliv’s most visible marketing tool is now better than ever. Updates include:

Reliv Healthy Living Blog
Part of the all-new Reliv.com, the Healthy Living Blog enables Distributors to comment on the latest healthy living tips, nutrition science articles and fitness topics. Use special links under each post to easily share a wealth of content with your prospects via social media or email. Visit the Healthy Living Blog and share your comments: reliv.com/blog.

Sales Tools
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  • Product Catalog
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Presentation Materials
Business essentials now feature new product images.

  • Opportunity Presentation – download slides from the Distributor Portal.  (also available as a DVD)
  • Presentation Book and Workbook – on sale now
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2012 Reliv National Conference: Reno, Nevada
Join Reliv in the “Biggest Little City in the World” for the hottest National Conference yet! Register today and keep building momentum from conference to conference: relivnationalconference.com. Special Discounts until September 6!

Conference Workshops
Want to relive the most unforgettable moments from International Conference? Visit Reliv U in the coming weeks to watch conference workshops: relivuniversity.com.

~as seen in Master Affiliate newsletter,  August 2011

Connect @ Conference

connect laptop Be sure to interact with Reliv online throughout the 2011 International Conference via social media. Names of commenters will be drawn at random for prizes!

  • Business Builders Blog:announcements and daily updates about conference workshops
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  • Twitter: use hashtag #RelivRevolution to share interesting quotes, or interact with Reliv’s social media team by mentioning @Reliv