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).

Friday, February 18, 2011

5. Romaine Lettuce

ROMAINE LETTUCE

You probably already know that iceberg lettuce pale in comparison to romaine (both in taste and nutrient density), but here's the fit-body difference: Romaine provides the highest levels of folate and manganese of all leafy green vegetables.

HEALTH BENEFITS

Folate, a B-complex vitamin, supports heart health. Research also shows that a low intake of folate may lead to the development of Parkinson's and Alzheimer's disease, osteoporosis, and various cancers. Also found in romaine lettuce, manganese is a trace mineral that is an essential part of your body's defense system, and it helps to relax nerves.

TRAINING BENEFITS

Folate affects performance by aiding in the development of red blood cells, which help carry oxygen-rich blood to working muscles. In fact, a folate deficiency can cause muscle and mental fatigue. Equally interesting, folate, as well as manganese, contributes to protein and carbohydrate metabolism, which is crucial for an active individual to max out their training potential.
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