You might have heard by now that muscle burns fat. To lose weight in the long term, you need to increase the amount of muscle in your body. Muscle needs more calories just to exist than fat does, so you burn calories even when you’re not exercising.
Muscle also takes up less space and is more compact than fat so replacing fat with muscle makes you look better.
After any form of resistance training (whether it’s with free weights, resistance bands or even your own body weight) you need to give your muscles time to repair themselves and protein to help build them up again. For this you need protein.
Some people drink protein shakes after resistance training but the best thing to drink may be milk. Milk contains whey protein which is easier to digest compared to other proteins. This means that it reaches the muscle faster and so get the repair process going. If you don’t want to drink milk, you can make your favorite shake and add about 10g of whey protein to it. Whey protein is available at your local health food store .
Have you ever wished you could turn back the clock? Well you can in one way at least. New research from the Physiology Society in London suggests that lifting weights may give you the muscles of someone in their twenties which will increase your metabolism and help you to burn fat. 
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