Weight Loss and Strength Training

If you think weight loss is as easy as picking the right diet or aerobics class, think again. Fewer than 10% of all dieters maintain any of their weight loss for more than a year. Diets that focus solely on calorie restriction don’t account for the muscle lost (up to 25%) This loss of muscle will lower your RMR (resting metabolic rate) and will then decrease the amount of calories burned daily. RMR accounts for up to 75% of your daily energy needs; a moderate increase or decrease can affect your chances for long term success in weight loss. Every pound of muscle will burn about 35 extra calories per day. This may not seem like much, but this translates into an extra 4 pounds of fat lost every year! A healthy diet is important for everyone’s long term health goals, but it is not the only component.

Aerobic exercise is important for everyone’s health, and to their waistline. An hour of moderate aerobic activity will burn 300-400 calories. However, aerobic exercise does not increase muscle tissue. Excessive aerobic activity can actually result in the loss of muscle tissue. This can lead to a smaller, but less toned waistline. This is not to say that aerobic exercise is not a vital tool towards weight loss, but aerobic exercise alone is not enough.

Most adults lose about ½ pound of muscle each year from disuse. This loss over time means a slowing of the body’s RMR. Because this is a fairly slow (and unnoticeable) process, most people continue to eat the same amounts of food. Since calories will not be burned as efficiently as muscle mass is lost, one’s body weight may remain steady, but the waistline will grow as these calories are stored as fat. Research shows that strength training offers greater long-term calorie burning effects than aerobic exercise and/or diet alone. A consistent 2 hours per week of strength training should be introduced to everyone’s routine to maximize one’s weight loss efforts. Note that this should complement rather than replace a healthy diet and aerobic exercise.

Other positives of strength training:

• Helps lower blood pressure and cholesterol levels; heightens your insulin sensitivity to keep blood sugar levels normal, improves circulation.
• Improves bone mass. One out of every two women will develop osteoporosis by the age of 55. Studies prove that strength training can actually improve bone density, not just slow down the effects of aging.
• Improve recovery from illness. Strength training has proven to significantly reduce the effects of depression, fatigue, and stress, as well as common illnesses.
• Improve your everyday lifestyle. Strength training helps keep the body strong and young, allowing for a more active lifestyle even at advanced ages.

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• Tip of the Month

  January 2012

  Smart Starbucks and Steakhouse Choices

  Starbucks Choices
  • Peppermint Choc Mocha- 520cals, 20g fat
  • Pumpkin Frappuccino- 420cals, 13g fat
  • Flavored Latte- 360clas, 16g fat
  • Latte- 220cals, 15g fat
  • Coffee w/cream and sugar 180 calories
  • Cappuccino- 120cals, 4g fat
  • Coffee w/sugar 90 calories
  • Coffee w/cream 90 calories
  • Coffee w/whole milk 60 calories
  • Coffee w/skim milk 30-50 calories

  Order a coffee with cream and sugar every work day?  Add 900 calories per week to your diet.  That is over 13 pounds in one year.

  Enjoy a cappuccino every day instead, and you save 300 calories per week, and cut 4 pounds per year from the above diet.

  Go to coffee with skim milk and Splenda?  Now you are only adding 250 calories per week, and under 4 pounds per year in coffee weight.

  Enjoy a flavored frappucino or latte once per week?  That could add up to 26,000 calories, and another 7.5 pounds per year.

  Just your coffee could account for 20 pounds of caloric intake annually!

  Steakhouse Choices
  • Caesars Salad- 800cals
  • Chopped Salad, 320cals
  • Spinach Salad, 170cals click here for more »

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• Recipe of the Month

  January 2012

  Drink alcohol a little more wisely!

  Drink Choices
  • Eggnog, 350cals
  • White Russian, 260cals
  • Riesling, 160-200cals
  • Shot of liquor, 70-125cals
  • Tonic or Soda, 100cals
  • Winter Beer, 150-200cals
  • Beer, 150cals
  • Bloody Mary, 130cals
  • Wine, 120cals
  • Light Beer, 55-85cals
  • Champagne, 85cals
  Enjoy a small glass of eggnog and two gin and tonics, and you have drank 750 worthless calories.
  Or, start with some champagne, and enjoy two glasses of wine and you only have drank 330 calories, less than half of your first choices.