Calorie Burning
If you see that a given aerobic exercise burns a certain amount of calories, e.g., running a mile burns 100 calories, be aware that the number is usually based on a 70 kg (154 lb) man. If you weigh more than that you will burn more calories for the same aerobic activity, and if you are lighter you will burn fewer calories.
Aerobic and Strength Training Weight training and stretching exercises go hand in hand. It is not true that weight training makes you inflexible, as long as you use full range of motion and do muscle stretching.
In contrast, aerobic training, like running, can make your muscles tight, so aerobic athletes need to stretch even more than other athletes.
Diet and Weight Training
No fat, no muscle gain. Sumo wrestlers in Japan know this. (So does Hilary Swank, who had to eat 210 grams of carbs per day while weight training for “Million Dollar Baby”).
Before embarking on a weight training routine, adjust your diet. Try infusing your diet with flaxseed oil, high in fat (Omega-3 fatty acids), and also egg whites, which are high in protein. Drinking protein shakes can also give you energy during your weight training program.
You might not need to eat quite as demanding a diet, depending on how demanding your strength training exercise is. But fat is not the enemy. This is doubly true if you're doing strength training. “Eat your greens,” Mom's sage advice, holds true for a weight training diet as well. You'll need to add nutritional supplements, particularly if a high-protein diet (or egg whites) doesn't agree with you).
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