Strength is In - Flab is out

In the eighties and the nineties it was all about aerobics and cardio workouts. People were running, spinning and cycling. And somehow in the process we lost sight of the health benefits of building strength. Now people are realizing that weight and resistance training is more then bulking out to a Schwartznegger like physique. There are 45 million people lifting weights, which is a 75% increase over the last decade.

Strength training has countless benefits. For example, muscles burn calories more efficiently, even when you are resting or sleeping. Muscles burn 50 - 70 times more calories compared to fat. Burned calories equal weight loss. A diet is very important, but you don't have to eat like a rabbit to shed the pounds. Building muscles not only shapes you up, but also allows you to eat a reasonable amount of food. Maybe even an occasional burger and fries.

Strength training has additional benefits like improving your heart and lungs, building stronger bones and reducing your risk to diabetes, high blood pressure, coronary diseases, osteoporosis and obesity. How far do you take it? Well further then right arm curls, but just about any form of resistance training is going to produce positive results.

The good news is that weight training can build muscles faster then you think. In a study on men and women, muscles were producing strength-building proteins in 2-4 weeks. After the first six weeks, testosterone levels in the blood rose in both sexes. Testosterone helps the body build new muscles fibers and recover from injuries more quickly.

The Benefits to Seniors

For years scientists have warned us that changes in hormones, immune function and other factors depress your resting metabolism as you age. The body's natural metabolism declines 2 to 5 percent each decade. The average man loses about 7 pounds of muscle and the average woman about 5 pounds of muscle. When you get older you gradually lose high energy-consuming muscle cells.

Do you remember the good old days when you could consume massive amounts of food and have no visible evidence? I personally ate like a horse in college and could never get above 135 lbs. As people get older they burn fewer calories at rest, resulting in that creeping weight gain. Researchers are emphasizing the importance of regular muscle-building exercises, like weight lifting, to regain some of their youthful metabolic rate and fight the battle of the bulge.

Get Serious

If you are serious about staying fit and tone then you must include weight training as part of your exercise regimen. You can either utilize the selection of strength equipment found at your local gym or YMCA, or you can exercise within the privacy of your home with free weights or a home gym. Regardless, you should consider the following recommendations when starting a weight-training program.

Make it enjoyable.
If you find any form of exercise to be drudgery, you'll most likely give it up. You need to turn your strength training into a pleasurable challenge that will eventually lead to a new and improved you.

Set realistic goals.
Don't think that you will become an overnight sensation from weight training. Results take time, particularly if you have fallen off the exercise wagon. Set goals which are achievable within a reasonable time frame.

Start slow and steady.
You can achieve noticeable results by training as little as 2 or 3 times a week for a period of 20 to 30 minutes. Break in your muscles with relatively light weights. Aim for sets of 8 to 12 repetitions. Once you can do 12 reps effortlessly, increase the resistance with additional weight.

Don't bounce or jerk.
Perform a slow, controlled movement to get the full benefit of the resistance. Slowly lower the weight to get negative impact. You end up exercising more muscles in the process. In addition, this will help to avoid injuries.

Learn the proper technique.
Injuries result from improper technique and overzealous training. This is particularly true for beginners. As you start you'll probably feel some muscle strain and tenderness, but not to the point of being immobile. If you have never strength trained before, seek professional advice. Sign up for a class or hire a qualified fitness trainer who can teach the proper technique and recommend a program that fits your lifestyle. If you have any kind of medical condition, consult with your doctor before you begin.

Make strength-training part of an overall fitness strategy. To optimize your fitness training you need to combine resistance training, with cardio exercise and a proper diet. They all go hand in hand. Strength training builds muscle mass that results in a body the burns calories more efficiently. Cardio exercise also works to burn calories and will increase your endurance during weight training. A sensible diet should limit your calories input and provide you with the necessary energy for a strenuous cardio and strength-building workout.

Regardless of your age or physical condition weight training offers numerous benefits. You'll lose weight, improve your physique and increase your self-esteem. What more could you ask for?

Author Notes:

Fred Waters contributes and publishes news editorial to http://www.smoothfitness.com. We developed the "Best of Breed" in fitness equipment where you can buy online direct from the manufacturer.