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Trainer Brad Bose offers these fitness tips to help you become your own iron man or woman:You don't need to spend two hours at the gym killing yourself: 20 minutes of activity three times a week is a recommended routine.It takes five days for your body to reverse the benefits you gained from the last time you worked out. If you lift weights or run just once a week, you might as well not work out.Avoid what Bose calls the "three sets of 15 to failure." "It's got to be an upward battle," he says. If you find you can keep going after you hit that 15th or 20th rep, keep going.Snacks advertised as low-calorie and low-fat belong in the "processed food" category, and our bodies can't handle anything that's processed, Bose says: "It'll be 10 generations before our body knows what to do with that food."
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