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Weight-Strength Training Exercise to Lose Weight
Increases Metabolic Rate, Bone Density, Lean Muscle Mass for Better Weight Control
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Resistance Training to Build Muscle Mass, Raise Metabolic Rate & Lose Weight

Weight & Strength Training
For Permanent Weight Control

Weight/Strength Training

Strength/weight training is any exercise that uses resistance - like, weights - to strengthen and condition the musculo-skeletal system, thus improving muscle tone and endurance, and boosting lean body mass. Strength/weight training includes, rowing, climbing stairs, as well as exercises like pushups. "Strength-training" is used as a general term synonymous with other common terms: "weightlifting" and "resistance training."

Weight/Strength Training - Benefits

Strength Training raises Metabolic Rate - Strength training increases the body's metabolic rate. This helps your body to burn more calories throughout the day.

It increases and Restores Bone Density - Inactivity and aging can lead to a decrease in bone density and brittleness. Studies prove that consistent strength training can increase bone density and prevent Osteoporosis.

Strength Training increases Lean Muscle Mass, Physical Strength and Endurance - For example, adults who are sedentary will experience an annual half-pound loss of muscle and half-percent reduction in metabolic rate unless they begin some form of weight/strength or resistance training.

It helps Prevent Injuries - A wide variety of sports-related or daily-life injuries can be prevented by strengthening muscles and joints. Also, stronger and more resilient muscles improves our balance, which means more comfortable living & fewer falls or accidents.

Strength Training Helps Reduce Heart Disease Risk - Participation in a consistent strength-training program has a wide variety of affiliated health benefits including decreased cholesterol and lowered blood pressure.

Improves Quality of Life - Physical activity keeps us alive and vibrant. Strength training ensures we are strong enough to participate in aerobic activities, outdoor recreation, and sports. Stronger muscles and joints can have a dramatic impact on posture and leaner toned muscles tend to make everyone feel better about their appearance. This leads to improved self-esteem and self-confidence.

Strength Training - Example of Benefits

Take a 160-pound man who has 20 percent body fat - 32 pounds of fat weight and 128 pounds of lean body weight (muscle, bones, organs, water, etc.) Suppose he follows an effective strength training routine and replaces five pounds of body fat with five pounds of muscle. At the end, he may still weigh 160 pounds, but his body fat percentage is now 17 percent fat - with 27 pounds of fat weight and 133 pounds of lean body weight. So even though his total body weight remains the same, his lean body mass has grown and his metabolism has improved, giving him a firmer, leaner appearance.

Weight/Strength Training Study

University of Maryland researchers have investigated how different groups of exercisers responded to weight/strength training.

This study included both "young" (ages 20 to 30) and "old" adults (ages 65 to 75) who participated in a 6-month supervised exercise program. All were healthy, but exercised less than once every 2 weeks before the study began. Three times each week, a trainer supervised the volunteers as they performed lower and upper body exercises using hand weights and weight machines. In order to keep it challenging, the amount of weight was increased over time. Total body fat and muscle mass in the thigh were measured before and after the exercise program. The volunteers were instructed not to change their diet and activity habits during the study.

The participants did not lose weight or body fat, but they did get stronger. Upper and lower body strength increased significantly. As expected, initially, men had more muscle mass than women and younger volunteers had more muscle than the elderly. However, after the training period, all volunteers had a significant increase in muscle volume.

Strength Training Exercising

As with all new exercises, begin slowly. The exercises are repeated over time until they become comfortable. When you are ready, you can intensify your workout by first adding sets of repetitions and light weights and later by graduating to heavier weights.

Strength Training - Burns Calories

Regular physical activity burns a significant amount of fat calories. If one of your aims is to lose weight, you may therefore combine a less drastic reduction in your caloric intake with an increase in your energy (calorie) expenditure by an efficient strength training program. You don't have to rely simply on calorie-reduction in order to achieve your weight loss goals.

Also, strength training has hidden benefits. Many people find that exercise reduces their appetite and helps to develop the type of lasting lifestyle change needed for permanent weight control.

Combine Strength Training with Aerobic Exercise

Combine your weight/strength-traing routine with regular cardio-aerobic exercise. The National Institutes of Health recommend 20-minute sessions of aerobic activity at least 3 times a week for weight loss and advise that slow weight loss of 1 to 2 pounds a week is best for healthy and lasting results.

Sources include: Muscle size responses to strength training in young and older men and women. SM. Roth, FM. Ivey, GF. Martel, et al., J Am Geriatr Soc , 2001, vol. 49, pp. 1428-1433


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