“Many people say that, as they age, they eat and exercise the same amount but still gain weight. One of the main causes of this is loss of muscle mass. By the time you’ve hit 30, muscular strength begins to head south. “Tom Holland, Exercise Physiologist

The calories you burn during workouts are less important than how you use your exercise time to reprogram your daily physiology that matters.

“Adding strength training to your workout routine builds muscle and helps you burn more calories during and after your workout”, says Tom Holland, author of Beat the Gym..

In fact, researchers found that women who did strength training increased their resting metabolic rate (the calories your body needs to get through the day) for as long as 16 hours post-exercise.

Strength training workouts are recommended 2-3 times a week. This can be weight training at the gym, home workout exercises using resistance bands and dumbells , or using your own body weight as per the exercises below.

So in order of priority 1. Nutrition, eating clean, 2. Strength training. 3. Cardio

To help preserve lean muscle mass which decreases with age, step up your strength training and aim for at least 20 grams of protein at very meal. And don’t skip your protein shake after you exercise and think that you’ll save calories! A protein shake after training accelerates lean muscle growth, which in turn revs your metabolism and burns more fat, and speeds up recovery. Exercise and nutrition working together to get the best results. And track your progress using body composition analyis at the Fit Club, the bathroom scales wont reveal the progress you are making!

Samantha Clayton fitness expert will take you through how to do each exercise:


Mountain Climbers

Calf Raises


Squat Jumps ( shown 55 seconds in)

How to Do A Warm up?

Warm up those muscles…