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, June 26, 2011

Let's Talk About Sugar

Is Sugar Ok To Have In Your Diet?

I have been talking with a client a lot about sugar lately. One question that came up was, "Are there good sugars and bad sugars?" That question gave direction to this post. This post will be most relevant to readers who are diabetic, pre-diabetic, or just looking to be better informed. First of all, sugar is found in most foods, and it isn't always bad. Our bodies need naturally occurring sugars found in fruit, vegetables, and dairy. The real problem is added sugars. In general, most people do not realize how much sugar they are getting in the foods they eat.

There is no distinction between naturally occurring sugars and added sugars on food labels. The nutrition facts state the amount, not the type. You should be reading the ingredients all all foods. If a form of sugar is in the first three ingredients; beware. A simple trick is to look for the word syrup, sweetener, or any word ending in "-ose."

Here are 27 commonly used alternative names for SUGAR:

1. Corn sweetener
2. Corn syrup
3. Corn syrup solids
4. Dehydrated cane juice
5. Dextrin
6. Dextrose
7. Fructose
8. Fruit juice concentrate
9. Glucose
10. High-fructose corn syrup
11. Honey
12. Invert sugar
13. Lactose
14. Maltodextrin
15. Maltose
16. Malt syrup
17. Maple syrup
18. Molasses
19. Raw sugar
20. Rice syrup
21. Saccharose
22. Sorghum or sorghum syrup
23. Sucrose
24. Syrup
25. Treacle
26. Turbinado sugar
27. Xylose
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