Why you should prioritize strength training, especially on a diet (UPDATED with FREE workout program log)

Basic Workout Program #2

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It may seem counter intuitive, but when you are losing weight, strength training, not cardio training should be your number one exercise priority. When you place your body in a caloric deficit, it is normal for your body to burn a combination of stored body fat and muscle to meet its energy needs, but you can prevent this loss of muscle mass through strength training. The human body has been conditioned to adapt to the stresses place on it by its environment by making it more resilient to the stress the next time it’s encountered. If your body is required to lift heavy objects using all the muscles of the body, on a frequent basis, it will preserve muscle and burn fat exclusively when in a caloric deficit, assuming you are consuming sufficient quantities of protein. That is why strength training should be your number one exercise priority.

A study compared diet and strength training vs diet and cardio training. The 12-week study found that the cardio group lost more weight, than the strength training group (32 pounds vs 28 pounds), but the strength training group had lost a lot less lean muscle mass. The type of weight you lose is more important than the amount of weight you lose. Strength training is the best form of training for improving body composition because it promotes fat loss while building muscle. The study concluded that “the addition of an intensive, high volume resistance training program resulted in preservation of lean body weight and resting metabolic rate during weight loss with very-low-calorie diets.”  If you are at 30% body fat level and you lose 10 pounds, but three of those pounds are muscle. You haven’t decreased your percentage body fat very much. You will look almost the same. You will just be a little smaller, weaker version of your former self. Worse, by losing muscle, you have decreased your metabolism, which will lead to a fat loss plateau.

Q10

If the muscles loss is severe enough, you will begin a downward spiral where your body composition gets worse. Every pound of muscle gained or lost will either increased or decreased you metabolism approximately 50 calories a day. Once you resume normal eating you will likely gain back the lost body fat, but not the muscle. When you lose body fat while building muscle mass, you transform your body by significantly reducing your body fat percentage.   You’ll become leaner, stronger, and fitter. Your ability to burn calories will increase instead of decrease, which will help keep the weight off after your resume a maintenance diet.

Everyone needs to change their belief that cardio burns fat and replace it with exercise burns fat.  It is also important to remember that creating a caloric deficit through calorie restriction should be your number one priority when your goal is fat loss.

Basic Workout Program

I hope you have found these suggestions helpful. Best wishes and best health!

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Book Introduction

_____________________________________________________________

 

Discipline pushes us, motivation pulls us, but good habits keep us moving towards our goals.

Best wishes and Best Health!

Follow us on Facebook

See our most recent posts.

Book NOW Available on Amazon!

Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss, but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to take action. This book takes a new approach to getting leaner, fitter, and stronger.

cover page done

The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limit,  including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off
  • A Nutrition and Training Program Based on Science, not Bro Science.

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.

Our BOOK The Fat Loss Habit is NOW AVAILABLE ON AMAZON!!! We would greatly appreciate a brief REVIEW. Your feedback is our best marketing tool and it will help us to make a better product. Your review will help other people who want to make a positive change by helping them to find our book.

Follow us on Facebook

Book NOW Available on Amazon!

Book Introduction

 The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.

Could you please Like and Share if you enjoyed this post. Best wishes and best health.

#FatLoss #WeightLoss #NewYearsResolution #GetHealthy #HealthyLife #Fitness #FitnessAddict #Nutrition #FitQuote #GetFit #NoExcuses #TrainHard #GetStrong #WeightTraining #Workout #Motivation #Positive #Inspiration #Habit #Happiness #YouCanDoIt #Success #BodyTransformation #FitGirl #FitMom #FitFam #FitCouple

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The Fat Loss Habit is NOW AVAILABLE ON AMAZON!!!

Our BOOK The Fat Loss Habit is NOW AVAILABLE ON AMAZON!!! We would greatly appreciate a brief REVIEW. Your feedback is our best marketing tool and it will help us to make a better product. Your review will help other people who want to make a positive change by helping them to find our book.

Best Wishes and Best Health!

Jeff

The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limits,  including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Set Point to Keep the Weight Off
  • A Training Program Based on Science, not Bro Science.

Discipline pushes us, motivation pulls us, but intentional habits keep us moving towards our goals.

 

Why your Metabolism Slows Down as you Age and How to Prevent it!

Much of the weight gain that people experience as they get older is attributed to a slowing of their metabolism, but what they are missing is why their metabolism is slowing down in the first place. The engine of your metabolism is your muscles. A physically inactive person will begin to lose muscle mass as they age. Typically the process starts at the age of 28. The condition, sarcopenia,  results in approximately 3 to 5% loss in muscle mass each decade. The average male can lose approximately 30% of their muscle mass during their lifetime.

sarcopenia video image.PNG

This video describes the health implications of sarcopenia and how you can prevent it. Each pound of muscle you lose causes a reduction in your daily metabolic rate of approximately 50 calories, so a 180 pound person with 20% body fat, would lose approximately 4.3 to 7.2 pounds by age 40. This would reduce the number of calories they could consume each day without gaining weight, by approximately 216 to 360 calories a day. In another ten years their daily metabolic rate could be reduce by 425 to 565 calories a day. This would cause them to gain approximately a pound of week, if they didn’t adjust their food intake.

sarcopenia prevention

Strength training is the best form of exercise to slow, and even reverse the process. One study by Dtsch Arztebl Int. It concluded that progressive strength training in the elderly is efficient, at reducing sarcopenia, and retaining motor function. An article published in Advances in Preventive Medicine concluded that “Resistance training has favorable effects on body composition since it decreases fat mass including abdominal fat. It also enhances insulin sensitivity, improves glucose tolerance, and reduces blood pressure values. The combination of sarcopenia and osteoporosis results in the significant frailty syndrome often seen in the elderly population. Sarcopenia may progress to the extent that an older person may lose his or her ability to live independently. Resistance training is probably the most effective measure to prevent and treat sarcopenia. In addition, many studies have shown that resistance training can maintain or even increase bone mineral density.” Another study concluded that resistance training can reverse aspects of aging at the gene level.

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I hope you have found these suggestions helpful. Could you please Like and Share if you enjoyed this post. Best wishes and best health!

Discipline pushes us, motivation pulls us, but intentional habits keep us moving towards our goals.

Best wishes and Best Health!

Follow us on Facebook

Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss, but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to take action. This book takes a new approach to getting leaner, fitter, and stronger.

cover page done

The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limit,  including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off
  • A Nutrition and Training Program Based on Science, not Bro Science.

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.

Our BOOK The Fat Loss Habit is NOW AVAILABLE ON AMAZON!!! We would greatly appreciate a brief REVIEW. Your feedback is our best marketing tool and it will help us to make a better product. Your review will help other people who want to make a positive change by helping them to find our book.

How to lose weight fast? What we can learn from the Biggest Loser Program.

Biggest loser

NBC – Ali Vincent was the first female to win on the show with an 112-pound weight loss. Vincent recently posted to Facebook about gaining the weight back.

You can lose weight quickly. Contestants on the Biggest Loser can lose as much as 20 pounds a week. That is great news, right? Well no. This is probably the worst fitness program in existence.

The Biggest Loser Program has many flaws, first the contestants’ workout four to five hours a day, which is unrealistic for most people.  Most people’s schedule wouldn’t allow them to devote more than 1 to 1 ½ hours a day to exercise.  When your goal is to lose body fat, restricting calories should be your number one priority. Your second priority should be to burn additional calories while maintaining or building muscle mass. Studies have shown that people typically underestimate the number of calories consumed and overestimate the number of calories burned during exercise.

This study by the Department of Medicine, St. Luke’s-Roosevelt Hospital Center concluded, “The failure of some obese subjects to lose weight while eating a diet they report as low in calories is due to an energy intake substantially higher than reported and an overestimation of physical activity, not to an abnormality in thermogenesis.” If you wear an activity monitor or log your workouts on MyFitnessPal, the app will tell you that you can eat more calories based on the number of calories burned. I strongly recommend you don’t for a number of reasons. The first is that we have a tendency to under report our eating. Secondly, I question the accuracy of many cardio machines and even activity trackers to calculate calories burned. The next reason is that you want to get accustomed to smaller portions and eating less food so you can keep the weight off after you lose it.  Last, by not counting the calories burned, you will accelerate your progress toward achieving your goals.

Abs are made in the kitchen, you simply can’t out run a bad diet. You can’t afford to lose muscle along with body fat, if you want to transform your body. Losing muscle mass will decrease your metabolism, making future fat loss more difficult. If you allow yourself to lose muscle, you will hit a fat loss plateau before you reach your goal.

The next time you go to the gym, look around. You will typically find the leanest people spending the majority of their time lifting weights. The overweight people will typically be doing cardio training the majority of the time. You might say, well that is because they need to lose weight. But a year later, three years later, you’ll see the same people in the cardio area looking the same, plotting away with minimal results for their effort, if they haven’t quit all together, dejected by a lack of progress.

The reason why many consistent cardio exercisers fail to lose weight is that they rely on exercise to burn the fat instead of restricting their caloric intake. In many cases they aren’t even tracking their food intake. Huge mistake! What doesn’t get measured; doesn’t get managed.  Attempting to lose more than 1% of your bodyweight per week is unwise since it will result in muscle loss.

Second, the Biggest Loser Program focuses on weight loss and not fat loss. Some contestants take shortcuts like losing water weight, which is useful for athletes cutting weight for a contest, but meaningless with regard to body composition improvement. Building muscle is discouraged on the program. I actually watched an episode where a woman was criticized by a trainer for hitting the weights too hard and building muscle, which resulted in her not losing as much weight from the previous weigh-in. What a bad message to send. Every pound of muscle gained increases your metabolism 50 calories a day.

The type of weight you lose is more important than the amount of weight you lose. Strength training is the best form of training for improving body composition because it promotes fat loss while building muscle. A study compared diet and strength training vs diet and cardio training. The 12-week study found that the cardio group lost more weight, than the strength training group (32 pounds vs 28 pounds), but the strength training group had lost a lot less lean muscle mass.

The study concluded that “the addition of an intensive, high volume resistance training program resulted in preservation of lean body weight and resting metabolic rate during weight loss with very-low-calorie diets.”  If you are at 30% body fat level and you lose 10 pounds, but three of those pounds are muscle. You haven’t decreased your percentage body fat very much. You will look almost the same. You will just be a little smaller, weaker version of your former self. Worse, by losing muscle, you have decreased your metabolism, which will lead to a fat loss plateau.

If the muscles loss is severe enough, you will begin a downward spiral where your body composition gets worse. Every pound of muscle gained or lost will either increased or decreased you metabolism approximately 50 calories a day. Once you resume normal eating you will likely gain back the lost body fat, but not the muscle. When you lose body fat while building muscle mass, you transform your body by significantly reducing your body fat percentage.   You’ll become leaner, stronger, and fitter. Your ability to burn calories will increase instead of decrease, which will help keep the weight off after your resume a maintenance diet.

Last, the contestants on the program damage their metabolisms and they typically gain back the weight. Here are just a few articles that describe the epic failure the program is in promoting a healthy lifestyle.

Lasting fat loss isn’t a quick fix. It requires us to change our habits. Confucius said that “Men’s natures are alike; it’s their habits that carry them far apart.”    What if I told you that most of our daily decisions are made automatically?  Our book being released in August 2017 will help you reprogram your daily habits to make fat loss as easy as possible.

____________________________________________________________________________________________

Discipline pushes us, motivation pulls us, but intentional habits keep us moving towards our goals.

Best wishes and Best Health!

Follow us on Facebook

See our most recent posts.

Book NOW Available on Amazon!

Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss, but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to take action. This book takes a new approach to getting leaner, fitter, and stronger.

cover page done

The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limit,  including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off
  • A Nutrition and Training Program Based on Science, not Bro Science.

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.

Our BOOK The Fat Loss Habit is NOW AVAILABLE ON AMAZON!!! We would greatly appreciate a brief REVIEW. Your feedback is our best marketing tool and it will help us to make a better product. Your review will help other people who want to make a positive change by helping them to find our book.

Follow us on Facebook

Book NOW Available on Amazon!

Book Introduction

 The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.

Could you please Like and Share if you enjoyed this post. Best wishes and best health.

#FatLoss #WeightLoss #NewYearsResolution #GetHealthy #HealthyLife #Fitness #FitnessAddict #Nutrition #FitQuote #GetFit #NoExcuses #TrainHard #GetStrong #WeightTraining #Workout #Motivation #Positive #Inspiration #Habit #Happiness #YouCanDoIt #Success #BodyTransformation #FitGirl #FitMom #FitFam #FitCouple  #QuickWeightLoss