Succeed With Failure

Weight training is all about intensity. The basic principle which applies to all forms of exercise is progressive overload. So what does that mean?Progressive overload means you must progress any exercise to overload your body in order for the exercise to have any effects. This is where failure comes in. Without performing a set to failure, you will not be able to progressively overload your body because you will not know where your limit is. This does not mean you have to perform 1 rep max sets on every exercise, but you must perform at least 1 set of any exercise to failure within the rep range you are going for.

 Weight Loss Tip:  

Always Include Protein In Every Meal

Research from the University of Illinois reported that eating high quality protein can help to maintain muscle mass and reduce body fat during weight loss. This is because leucine, a dietary amino acid, slows the degradation of muscle tissue by stimulating muscle protein synthesis, so you only lose the fat and not the muscle tissue. Keeping the muscle during weight loss is very important as it helps you to burn more calories. On the other hand protein can distress your kidney, drain calcium from the bones and keep you away from eating other nutritious food in your diet. So make sure that you eat not only protein, but also carbohydrates and fats as a part of your healthy balanced diet. 

Weight Loss Tip:

Stay In Control

Don't overcompensate with food. Your workout is not an excuse to pig out at the dinner table. Keep your calorie count in control.  Make sure you are eating enough to fuel your workouts, but not so much that you undo the calorie-burning effects of your exercise session.