For example, weight training can produce positive changes in the following:
Blood pressure; Coronary and overall circulation; Cholesterol, blood sugar and triglyceride levels Immune response; Growth hormone, cortisol, estrogen, and testosterone production; Measures of self-esteem and motivation Heart rate and cardiac functio; Bone strength/mass; Strength, power, muscle size, local and systemic and endurance; Maximum oxygen uptake; Coordination, posture, balance and flexibility; Chronic metabolic rate to fight body fat acquisition with age.
Weight training has come a long way since pre-1960.
Research in exercise from 1970 to1990 was largely focused on aerobics for the physiological effects on the heart, lungs and general circulation.
Of course, in the aerobics industry, we have always been aware that weight training reigned supreme for molding lean muscle mass and strength. But only in the last 10 years has specialized nutrition and weight training actually started to coincide with aerobic exercise.
Once more, quite remarkably, weight training is probably superior in the area thought to be the exclusive domain of aerobics for the long-range control of body fat.
There has been renewed emphasis on the effects of weight training. Now though, instead of just being appraised for building muscle, it's more about the specific effects of exercise and muscle on glucose delivery to type 2 fibers for diabetics. More on circulation changes in triglycerides, HDL and LDL, and much more on the acute, versus chronic basal metabolic adaptations, in the control of age-related body fat increases.
Indeed, many varied training systems and nutritional plans prove effective in enhancing lean tissue and shedding fat. In nutrition, positive results can be drawn on high carbohydrate diets, but are drawn from myriad forms such as low carbohydrate diets, vegetarian, low fat diets, higher protein diets, (especially when they are involved or combined with programs of weight training) and/or aerobic exercise.
Over the last few years I have experimented on myself with this 35-day (5 weeks), seven days per week blast routine. I then tweaked it with many beginning clients and clients preparing for class reunions, weddings, contests, special events, etc.
This 35-day, blast routine also helps motivate women with a quick start to losing fat and adding muscle. It also works very well for men too.
It's rough and motivational and should be done for only 35 days. You can then then move into a more conventional routine depending upon your overall goals.
Many subjects have lost as much as 20 lbs on this program. The average is 13 lbs. This is ALL fat loss, not water loss.
This simple triad plan of nutrition, weight training and aerobics consists of a mixed calorie-balanced meal plan, with some supplementation. It produces favorable results quickly. But I do not recommend that anyone try it for longer than 35 days.
WORKOUTS: Perform these workouts for approximately 45 minutes per day.
- Three Weight-training days: Monday, Wednesday and Friday.
- Four Aerobics days: Tuesday, Thursday, Saturday and Sunday.
Use free weights as much as possible.
|Bench Presses - View Exercise||1||x||15|
|Dumbbell Presses - View Exercise||3||x||8-10|
|Bent-Over Rows - View Exercise||3||x||8|
|Lat Machine Pulldowns - View Exercise||3||x||8-10|
|Dumbbell Curls - View Exercise||3||10|
|Triceps Pushdowns - View Exercise||3||x||10|
|Abdominal Crunches - View Exercise||3||x||10-50|
Use machines and free weights.
|Squats - View Exercise||1||x||20|
|Leg Presses - View Exercise||3||x||10-15|
|Flat-Back Deadlifts - View Exercise||2||x||10-12|
|Leg Extensions - View Exercise||2-3||x||10-15|
|Leg Curls - View Exercise||2-3||10-15|
|Donkey Calf Raises||3||x||15|
|Hyper-extensions - View Exercise||2-3||x||10-20|
AEROBICS: Approx. 30-40 minutes each time.
On Tuesdays, Thursdays, Saturdays and Sundays, pick one of either the Stairmaster, Lifecycle or other stationary bike, recumbent bike or some steady-state aerobics like spinning, step aerobics or other classes, Tae-Bo, biking, jogging or power-walking. Do just one form for the whole time period. Go at least 30 and preferably 40 minutes.