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Muscle Building/Strength Training

OK, this can be confusing, so hang with me.

If you're a guy and you want to get bigger & stronger, this makes sense to you. Bodybuilding and strength training are the most efficient way to accomplish this.

But what if you are wanting to lose weight? What if you are older, over 40-50 yrs old? What if you are an athlete?

Let's address each one:

Losing Weight

For losing weight, first you have to change that to "losing fat"

Diet without exercise will have you losing an equal amount of fat and muscle. After a while on restricted calories, your body will slow its metabolism, and actually burn as much muscle as fat.

Doing strength training stimulates your body to not only BUILD lean tissue, but to keep the muscle you have.

Muscle is Active tissue, and burns calories even while you are watching TV. Adding 1lb of lean muscle to your body will up your body's resting metabolic rate by 50 calories per day!

1 lb of fat takes up more space than 1 lb of muscle. If you are a woman who weighs 150, if you lose 10 lbs of fat, and build 10 lbs of lean tissue, you of course will still weigh the same. But you will have lost a LOT of inches, and look much better. Plus, you've revved up your metabolism by 500 calories per day. AND, you now have 10lbs more muscle to move your 150 lb butt around! (M.Y.O.B at it's finest!)

Older Trainees

For years, everyone said to older people, "You need to do cardio! You need to exercise your heart!"

If you're over 65, and can hardly get up out of a chair, how are you going to do any productive cardio? Aging Fit Fact & Strength Training For Seniors

  • After age 30, the average sedentary individual will LOSE ½ pound of muscle and GAIN 1 OR MORE pounds of fat EVERY YEAR. This means that, in 10 years, you will have gained at least 10 pounds of fat, and have five pounds less muscle to move that fat around with.

  • That’s a major component of aging, the increasing difficulty of moving yourself to do daily activities. That’s why the “M.Y.O.B” principle that I’ve talked about previously is so important for health and fitness.

  • A recent study at the South Shore YMCA in Quincy, Mass., had over 300 seniors aged 61-80 yrs, gain 2.4 lbs of muscle and lose 4.5 pounds of fat after only 2 months of strength training. That alone reversed FIVE YEARS of the normal aging process.

  • Strength training is just what older bodies, even very old or frail ones, need to fight the loss of muscle mass and strength, according to the American College of Sports Medicine (ACSM). The ACSM believes that strength training is the most important exercise for older adults who aren't fit, and that it should come BEFORE aerobic activity, not afterward, as is typically the case.

Top 10 Reasons Seniors should get started on a progressive resistance Strength Training Program:
  • 1) To Build More Strength-
  • 2) To Improve Functional Strength and Flexibility-
  • 3) To Increase Bone Mass and Density-
  • 4) To Lower Body Fat-
  • 5) To Reduce Resting Blood Pressure-
  • 6) To Reduce Low Back Pain-
  • 7) To Reduce the Pain Of Osteoarthritis and Rheumatoid Arthritis-
  • 8) To Reduce Symptoms of Other Chronic Diseases-
  • 9) To Enhance Your Personal Appearance-
  • 10) To Improve Your Golf Game-

For Athletes

Many people realize that high level athletes "lift weights", but don't credit that training with making them high level athletes.

Yes, talent and skill are required. But, an athlete who is faster and stronger has the advantage of engaging his talents and skills quicker and/or more forcefully.

Michael Jordan is a prime example. Impressive at UNC, and in his rookie year in the NBA, most people don't remember, but he was the THIRD pick in the 1984 NBA draft!

It wasn't until the next 2-3 years, and the addition of 25-30 lbs of muscle, that he became the undisputed greatest player in the game.

Also of prime importance is that strength training for athletes makes them less likely to be injured. It can also extend the careers of athletes as they get older.

If you are interested in Personal Training, please click here to take the short poll to express your interest. I will get back to you by your preference of email or phone to discuss how we can best serve your desire to improve your health and fitness.

"My Knowledge + Your Commitment = Results"

Reality Workouts

Randy Long
Phone: 919-389-3386
randy@realityworkouts.com