In a couple of months summer will be upon us, and... ah yes... with it come blue skies, warm weather and those eater-friendly smells wafting from the BBQ. The summer heats and treats may be approaching, but those extra pounds are still hanging around from winter. And they can't be slapped away like the mosquito feeding off your body on a sticky July night. It takes a special effort put that weight away.
In today's weight-conscious society the quick-fix plan for an attack on fat cells is the burning topic. What should you do? How? When? Why? These are the questions that arise, and for the successful answer to losing body fat one must look for a long-term solution.
All fat-loss schemes involve varying amounts and types of exercise, as well as a sensible nutrition plan. Dr. Mel Siff tells us that:
|"Biochemical individuality is the ultimate determinant when it comes to the best set and rep schemes, nutritional strategies, and exercise selection-there is no one-size-fits-all approach."|
So there are no quick fixes when it comes to fat-loss because our bodies love it. Because they dread the thought of giving it up the only way to win the battle against fat's pernicious ways is to arm yourself with fat-defeating knowledge
You've heard or read numerous times, no doubt, that resistance training can help you win the fat-loss war. But you really need to understand why it is so effective.
Our metabolism is designed to condition us for those times when we are on the move, our bodies save the fat for a rainy day. But that rainy day never seems to come.
|"It has been estimated that fewer than 30% of all North Americans are active while 25% don't exercise at all."|
Very few of us help ourselves with the necessary exercise to win the fat-war. Think of your muscles as engines because it is in your muscles where the action takes place, where energy is released, and where movement starts and power is produced.
Consistent resistance training results in the increased ability to perform work or exercise, not to mention the building of bigger and stronger muscles. Resistance training has a significant influence on your metabolic function. During an intense session of resistance training your heart rate, blood pressure, and metabolic rate increase considerably.
Though you'll experience these same effects while participating in activities such as running, cycling and swimming the difference is that shortly after you stop the latter activities your metabolism usually returns to its resting levels fairly quickly. Resistance training is a different story. Resistance training has a double effect on energy utilization.
It not only influences resting metabolism (the rate at which we burn calories at rest) but also affects your exercise metabolism. The rise in exercise metabolism post-workout has a great deal to do with the rise in hormone levels after resistance training.
Another great result of resistance training is that growth hormone plays a vital role along with other hormones.
The Main Physiological Roles Of Growth Hormone Are These:
- Increased amino acid transport across cell membranes
- Increased protein synthesis
- Increased utilization of fatty acids
- Increased lipolysis (fat breakdown)
- Increased availability of glucose and amino acids
Brad King, author of the book Fat Wars, says,
|"our muscles constitute the metabolic engine of our body. The more muscle we carry on our frames, the higher our basal metabolic rate; the more active those muscles are, the more fat we burn 24 hours each day."|
It is a fact that a properly designed resistance training program will aid you in building more muscle tissue - the more muscle tissue one has, the higher the body's energy requirements are.
The metabolic increase throughout the day and the resulting increased muscle tissue averages around 35-50 calories burned during a 24-hour period. That equates to 262.5-350 calories burned in a week, 1050-1400 calories in a month and a whopping 12,600-16,800 calories in a year. This all adds up to approximately 3.5 - 5 pounds of fat burned with every pound of muscle you add to your body.
So, as you can see, resistance training can definitely reduce bodyfat stores and increase muscle tissue. Perhaps you'll realize, now, how important it is to add resistance training to the tools you'll be using to help conquer fat!