Why Weight Training

Why does Time for Change Fitness promote resistance training?

Many people focus on calories alone. The slash and dash mentality develops destructive patterns, like extreme calorie cuts and/or excessive aerobics. This sets off an alarm-state in the body where the body sheds muscle tissue to lessen energy demands, and stores body fat as a survival response. Once this physiological state is reached, it becomes nearly impossible to lose any more weight no matter how many calories you cut or how much aerobic work you add. What you end up with is a person who is on a starvation level calorie count and performing excessive exercise, yet is still flabby.

The calories burned during an exercise session are relatively small compared to the amount burned during the other 23 hours of the day. Most fat oxidation occurs between training sessions, not during. This means your exercise sessions should primarily be geared towards building muscle and boosting your metabolism.

After a strength training session, the metabolic rate raises (the after-burn effect) for longer periods of time than after aerobic work (up to 48 hours). This is because all of the steps involved in the recovery process from strength training (satellite cell activation, tissue repair, protein synthesis, etc.) require energy (calories).

Thursday, October 15, 2009

About Your Core... Exercise 1


Side Bridge


Lie on your side with your forearm on the floor, under your shoulder to prop you up, and your feet stacked. Contract your core and press your forearm against the floor to raise your hips until your body is straight from your ankles to your shoulders. Hold for 15 to 45 seconds, then repeat on the other side.


Contract your abs and butt muscles forcefully to keep your body straight, and to protect your spine.
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