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Sunday, April 29, 2012

Crank up your metabolism (Part 1) with weight training!




Disclosure--I am no fitness expert, but I love reading about how fitness and especially muscles help aid in metabolism. Actually, I'm in the process of preparing for a certification from the American College of Sports Medicine (ACSM) to be a Health Fitness Specialist. How else to prepare yourself then to actually train your body and see the changes. It has been almost a month since I started strength training with Dietitian/CPT David. I know a lot of females are scared to weight life because the don't want to "bulk up." Guess what ladies...fit arms and legs are in! Seeing a little bit of definition is considered sexy! I work with David 3 days a week, bright and early. Oh, how this is a challenge in itself--I'm no morning person. 

A typical session for me begins with a light warm up of stretching, warming up arms with about 10 push-ups then 8-10 side lateral arms raises with lighter weights (~8lbs). Then the fun begins. Good thing about working with a personal trainer is that they can tell when you are not pushing yourself hard enough. You get way more out of your workout! We lift for about 45- 60 mins 3 days a week, alternating between upper and lower body. In addition to this, I go to pure barre 3 times a week. Each week gets progressively harder-but this is when change sets in. I have noticed some definition in my arms and I'm not afraid to show people =) Building lean body mass has so many positives when it comes to health. According to the ACSM muscular strength and muscular endurance may improve:
  • bone mass, which is related to osteoporosis
  • glucose intolerance, which is related to type 2 diabetes
  • musculotendinous integrity, which is related to a lower risk of injury, including back pain
  • the ability to carry out the activities of daily living, which is related to self-esteem
  • the FFM and resting metabolic rate, which are related to WEIGHT MANAGEMENT
Research studies have show that increased muscle mass yields an increased resting energy expenditure (REE). Meaning your metabolism gets cranked and burns more food for energy not leaving it for fat storage. Check out CDC's recommendations for activity in adults. Body building teaches you exercises for specific areas of the body.

My advice to you
Before initiating strength training seek advice from a professional to reduce risk of injury. I have learned the hard way that proper form is everything! It can cause major set backs and permanent damage.
Start slow and Evaluate yourself mentally and physically-
  1. On a scale of 1(not ready)-10(so ready) how ready are you to make changes?  Be honest with yourself,
  2. How many push ups and squats can you do? Write it down.
Set goals!
  1. My goal is_____________________________________________________
  2. Why is this goal important to me?___________________________________
  3. What steps am I going to do to reach my goal?_________________________
  4. Completion date_____________
Push yourself and don't give up!

"The Reason I Can Wear A Bikini AND Have Two Kids is Because I work my Ass off! -Gwyneth Paltrow

Inspiration!





Now go and tone some arms! 
Keep Reading as I continue my mission: Healthy Huggins



References:
American College of Sports Medicine (2010). Guidelines for Exercise Testing and Prescription, 8th edition. Philadelphia: PA Williams and Wilkins.
Heden T, Lox C, Rose P, Reid S, Kirk EP. Department of Kinesiology and Health Education, Southern Illinois University, Box 1126, Edwardsville, IL 62026, USA. One-set resistance training elevates energy expenditure for 72 h similar to three sets. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3071293/?tool=pubmed

2 comments:

  1. Thanks for this. I've learned the value of having a set of doable goals and it helped me a lot in losing weight. I've read about the 3 Day Military diet and decided to try it to jumpstart my weight loss. I was able to lose a lot of pounds and it helped me gain perspective in what I want my life and healtht to be 5 years from now. I do want to stay healthy so after this short-term diet, I enrolled in a gym and committed myself to exercise and clean living. I drink tons of water now and stopped drinking sodas, too. Go and see this informative site and lose that weight http://3daysmilitarydiet.com/blog/exercises-military-diet.html

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