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).

Sunday, February 6, 2011

1. Spinach

SPINACH

The most popular green on the market and the most nutritious, according to George Mateljan's World's Healthiest Foods rating system, is Popeye's favorite. In the 1930's, the cartoon seaman made spinach a household vegetable that was often served cooked instead of the raw spinach salads we see more often today. But, either way, spinach has what it takes to save the day.

HEALTH BENEFITS

just two cups of raw spinach provides a significant source of carotenoids, vitamin C, folate, magnesium, manganese, iron, and potassium, plus honorable amounts of calcium and vitamin E. Many of these nutrients help protect us against chronic inflammation, which has been implicated in any number of "lifestyle" diseases.

TRAINING BENEFITS

If you up your daily dose to six cups of spinach a day, you may even be able to do more cardio before you bonk (also holds true for romantic potential). This is thanks to the vasodilator nitric oxide present in spinach. Maybe that's why Popeye was "strong to the finish": because he ate his spinach.
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