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).

Saturday, January 15, 2011

Cinnamon Apple Pear Dessert

This is the time of year that, due to weight loss resolutions, we take away too many food pleasures. Unfortunately, overly strict diets can cause us to flip-out and give up. How can we keep going strong and keep our nutrition working toward our health and fitness goals?

Try this tasty treat...

Cinnamon Apple Pear Dessert

Ingredients
1 sweet ripe Bartlett pear, cored and sliced
1 small ripe Gala apple, cored and sliced
1/4 Tsp cinnamon
1 Tbsp Sucanat sugar (Sugar Cane Natural)
2 Tbsp Rolled Oats

Preparation
Arrange pear, apple slices, cinnamon, and Sucanat in a small sauce pan with 1/2 cup water. Boil the fruit mixture on low for about 10 minutes until soft. Sprinkle with Sucanat, cinnamon, and top with oats. Cool slightly and top with nonfat vanilla yogurt.

Note: Can substitute Sucanat with Stevia, non caloric sweetener, natural

Serves 2

Nutrition Facts (per serving)

Fat (g) less than 1

Carbohydrate (g) 32

Protein (g) 3

Fiber (g) 5

Cholesterol (mg) 1

Sodium (mg) 32


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