Membership decline! Weights for a healthy weight?

There’s a reason I eat 4000 calories a day, more muscle equals a higher metabolic rate. Regular resistance training may boost your metabolic rate by up to 15%, meaning more fuel gets burned faster making it easier to maintain a healthy weight.

Better bone mineral density, decrease in the risk of osteoporosis and injuries are other benefits of weight training. Resistance training creates muscle and changes the body composition which improves your appearance. Muscle takes up less space than fat but weighs more. Building muscle changes the ratio of fat to muscle in the body creating a more shapely and toned physique.

No offence taken, one of the questions I get the most is: “…but I don’t want to get as big as you”

Not looking to increase your muscle mass? It is a myth that weightlifting equals getting huge.Taking in consideration that most female bodybuilders can bench press their weight + 20 lbs, the comparatively small 45 lbs bar is not “lifting too much weight” and most could really benefit from the added strength. In order to gain muscle mass, bodybuilders need to eat a large number of calories on an hourly basis (including the night). It’s just a difficult thing to do! Substantial muscle growth requires added supplements and hormones. Even many men have difficulty building big muscle. For dieters, getting bigger is not going to be a worry at all. Just not going to happen! Pumping a few weights is not going to turn you into a female Schwarzenegger overnight. One doesn’t get a muscle-bound body from lifting a couple of weights a couple of times a week. Heck, working HARD isn’t going to make you huge either. As I said, you need to combine heavy lifting with tons of food AND supplements.

What else plays into the mix?

FOOD

If you’ve been working out with me, you have undoubtedly seen some positive changes in the way your body looks and feels. But if fat or sugar laden foods are mainstays of your diet, you may be selling yourself short of your potential. Improving your nutrition can make a huge difference in your performance at the gym and the results you get from your workouts. Your muscles select their source of fuel based on the type and intensity of demand. In weight training, virtually all muscle contraction relies on sugar, which circulates in your bloodstream or is stored in reserve in your muscles and liver as glycogen. While your muscles also use fat for contraction, it is more abundantly used in long, repetitive activities like running. Your body can break down protein for energy in extreme circumstances, but prefers to use it for metabolism and the growth and repair of tissue.

Many of you still believe that a low-carbohydrate diet would yield faster results. The truth is, carbs give you the energy you need to get through your workout. Without them, your performance in the gym will suffer, and so will your results. Pick quality carbohydrates that will provide energy when you need it and replenish glycogen after your workout. Whole grains, fruits and vegetable are example of complex carbohydrates.

Amino acids, which are the structural units of protein, are the building blocks for muscle fiber growth and tissue repair. Because weightlifting stresses connective tissue and stimulates muscle hypertrophy, protein is essential for weight training.The recommended daily allowance for protein is 0.8 grams per kilogram of body weight, but the consensus is that athletes and bodybuilders need considerably more. According to the “International Journal of Sport Nutrition and Exercise Metabolism,” strength athletes require 1.5 to 2.0g per kg. While some athletes consume more than that, there is evidence that too much protein can be detrimental to health, taking a toll on the kidneys and liver. Quality protein comes from lean, unprocessed animal products or vegan combinations that make complete proteins.” http://www.livestrong.com

Because fat masks muscle, people often avoid dietary fat. But unsaturated fats like those found in salmon, olive oil, avocados, seeds, nuts and other plant foods will actually accelerate muscle growth and reduce inflammation, an enemy of muscle definition. Consume fats in moderation. One gram of fat has more than twice the calories of one gram of carbohydrates or protein.

WATER

Because muscle tissue is 75-percent water, hydration is essential for weight training. Dehydration can cause fatigue, lethargy and constipation. To determine your daily water needs, multiply your body weight in pounds by 0.6 ounces. Increase the amount if you are exercising in high humidity or doing a lot of sweat-inducing cardiovascular work.

CROSS-TRAINING

Is training in different ways to improve overall performance. So run with your dog, ride with your children, walk with your parents, I chose Kettlebells:

What’s the hype about?

  • You’ll get a full body workout. Power is generated from the legs, driven through the hips and expressed through the arms. It improves your cardio –respiratory fitness and bridges the gap between strength training and cardio.
  • Train the other half of your muscles. Usually missing are exercises that specifically work explosive movements.
  • Work those hips!Your hips and legs are some of the strongest muscles in the body.
  • Grip strength.
  • Special conditioning. One of the major benefits is training your work capacity in spite of ever increasing fatigue toamplify your power output.
  • Eliminates the need for a large training facility. The fitness industry is undergoing a change in thought and design…”Small is thenew big…” Smaller, more focused fitness and sport training facilities increase in number daily and are much more supportive than larger, less personal studios.
  • Quick, effective workout allows you to reduce overall training time, so you can devote your attention to other issues such as rest and recovery.
  • Allows you to never miss your workout. Again, we all know how busy people are today. Kettlebells allow you to train anywhere, the local park, beach, outside or inside.

I LOVE KETTLEBELLS!!!

Your to-do list: Cardio √ Weights √ Carbs √ Protein √ Fats √ Water √ Crosstraining √

If you already do all this consistently, the wellness challenge doesn’t stop here. If we accept that what affects one part of the system affects the whole body, we should naturally turn to the mental and spiritual aspect of our health. To be continued…

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