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, January 27, 2011

More Yummy Treats!!!

Raspberry Brulee

Ingredients:
1 cup raspberries
2 cups nonfat milk
2 Tbsp nonfat powdered milk
3/4 cup egg substitute
1/3 cup sugar
1 Tsp vanilla
4 Tsp packed brown sugar

Preparation
Preheat oven to 325 degrees. Gradually add powdered milk to liquid milk and mix until dissolved. Add egg substitute, sugar, and vanilla and mix well. Place raspberries evenly in the bottom of six, 6-8 ounce custard cups or desert bowls. Pour mixture over raspberries. Place custard cups in a baking dish filled with 1 inch of water for 30-40 minutes or until custard is set. Sprinkle 1-teaspoon brown sugar over each cup. Broil with tops 4-6 inches from heat for 2-3 minutes or until brown sugar is melted. Serve immediately.

Serves 6
Serving Size: 6 oz.

Nutrition Facts (per serving)

Calories 152
Fat(g) 4
Saturated Fat(g) 1
Cholesterol(mg) 3
Sodium(mg) 117
Carbohydrate(g) 23
Fiber(g) 1
Protein(g) 7
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