BY THE NUMBERS.

38: Hours that your metabolism stays elevated after you perform an intense total-body workout

231: Calories burned by just 8 sets of weight training, say scientists at the University of Southern Maine.

9: In pounds, amount of muscle a beginner gains by performing three full-body workouts a week for 3 months.

30: Percentage gain in flexibility older men experience after 16 weeks of doing total-body workouts.

16: Pounds of at the average guy would gain between the ages 25 to 45, if he didn't exercise and did not change what he eats.

18: Percentage more space on your body that a pound of fat takes up than a pound of muscle.

A HALF HOUR OF PUMPING IRON BURNS AS MANY CALORIES AS RUNNING AT A FAST PACE.

Half hour of pumping iron buns as many calories as running at a 6 minute per mile pace for the same duration. (And it has the added  benefit of helping you build muscle.) It has also been shown to boost metabolism for as long as 39 hours after the last repetition

WATER FUELS YOUR BODY'S FAT BURNERS

German researchers found for 90 minutes after drinking 16 ounces of chilled H20, adults saw their metabolisms rise by 24 percent over their average rates.

PREVENT CANCER WITH CARDIO

Men with the highest fitness levels are three times less likely to die of cancer compared with those who are least active, according to a University of Buffalo study. Moderate exercise appears to help disarm free redicals .

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