The answer to long term fat loss and weight maintenance lies in resistance training. This type of training really important to prevent against conditions such as osteoporosis and postural dysfunction. It is the only way to ensure that you develop a body that is metabolically active throughout the day (not just when exercising).

Benefits

It will help you:
• Increase strength
• Improve sexual function
• Maintain or even increase bone mass as you age
• Increase metabolic rate
• Improve muscular agility, which is proven to help prevent incontinence
• Reduce the risk of heart disease
• Increase flexibility and balance
• Improve functional movement for everyday living
It’s also both your best anti-aging tool and the best non-surgical alternative for remedying back problems

Perform a resistance training programme anywhere from three to six days a week. You could choose to combine upper and lower body in one session. Alternatively, you could opt for specific muscle groups in each session.

Don’t train if you’re still sore from your last session, as your growth (and benefit) happens in the recovery period. Therefore rest is absolutely vital to a good training programme.

Warming up and stretching

Make sure you warm up well and don’t stretch out (at the end of the session) the muscles you worked during the session. If, for example, you have just done a session that specifically targeted the upper body, you won’t want to decrease blood flow to the area by stretching these muscle groups. Blood flow is important for nutrition delivery and waste removal. Rather, it’d be better to do a long, slow cool-down after your training session to ensure that blood flow remains optimal for waste removal.

In an ideal world, stretching would be done as a session on its own (after a good warm up). This would concentrate specifically on the muscles you know to be habitually too tight, or overworked. If you can’t manage to do a stand-alone stretching session, simply stretch those muscles you have not just worked (but that are tight), since you’ll be warm from your workout.