Why weight loss requires strength training, even in women and seniors. Did you know that strength training is crucial for successfully losing weight and keeping it off? I'm talking about weight- bearing exercise. It doesn't have to be a huge, hulking workout where you're trying to look like Arnold Schwarzenegger in his prime, it just has to be some basic strength training. Because a lot of people try to starve themselves into weight loss. They think it's all about controlling calories. Unfortunately, a lot of dieticians and nutritionists don't really understand strength training, and they also think that it's just about calories. Calories in, calories out. If you have a calorie deficit, you're going to lose weight, if you consume extra calories, you'll gain body fat. While that's true, it's only part of the picture. Sure, you need a calorie deficit to lose weight, but how does your body actually use calories? It's your lean body mass, that muscle mass underneath your body fat, that burns calories 2. I used to be in that situation; I know what it feels like. Underneath that body fat you actually have a very strong skeleton and strong muscles. Your body has built up those muscles in order to carry all of that extra body fat when you move your body. Just the very act of standing up, walking across a parking lot, going up a flight of stairs or lifting your arms requires more effort when you're overweight, especially if you're obese. So the heavier you are, the stronger your muscles have to be just to allow you to do basic, everyday things. Best Weight Loss Keywords Research AmazonBut if you starve yourself, you're going to lose all the muscle resources you already have. It's a mistake a lot of people make. Best Weight Loss Keywords Research FreeAbout the author:Mike Adams (aka the "Health Ranger") is a best selling author (#1 best selling science book on Amazon.com) and a globally recognized scientific. Why would the body get rid of muscle mass? Because, frankly, it doesn't need it. It will adapt to whatever loads you place on it. So if you are a heavier person and you're carrying around body fat, then your body will adapt by creating stronger muscles to lift your body. It's almost like doing a leg press every time you get up out of the chair. If you weigh 3. 00 lbs you're doing a 3. Now if you were to drop 1. Surgical Criteria.of paramount importance is the patient’s capacity to understand the lifestyle changes required for a safe, successful, postoperative course. This topic contains 22 study abstracts on Hair Loss indicating that the following substances may be helpful: Garlic, Onion, and Asiasari radix. Weight Loss Tablets. We offer a wide variety of weight loss tablets that will help support you alongside your own efforts of healthy eating and keeping active. Last week a reader posted a link to this short talk from TED Talks Education. Gaining weight is common for women around menopause, often due to hormone changes. Weight gain increases the risk of high blood pressure, heart disease and diabetes. Does Low Intensity Exercise Burn More Fat La Weight Loss 443 Login After Two Week Rapid Weight Loss Diet Laser Weight Loss Buffalo Ny Earhart Healthy Weight Loss. Never buy HCG Drops without a profound research. Our reviews will help you decide which HCG weight loss brands are credible to accelerate your diet faster. It would eliminate those leg muscles through catabolic action. Remember, it's the lean body mass that's burning calories day in and day out, even when you're doing nothing. If you reduce that muscle mass by allowing it to go away (by not challenging your muscles), then your metabolism is going to slow. A lot of people end up at a place where they've lost the body fat and they're lighter, but it's suddenly so much easier to put on body fat. If you do this, then you will be able to maintain the muscle mass that you already have underneath your body fat while you are in the process of losing the fat. This will leave you with a greater proportion of lean body mass to body fat, meaning that you will be slimmer, yet you'll have the muscles that you had when you were overweight. If you're a woman, don't worry. The Diamond Level of membership represents the ideal EzineArticles Expert Author and is the highest level of authorship that can be obtained on EzineArticles. Here's How Many Calories You Should Be Eating For Weight Loss. You're never going to bulk up. A lot of women are mistakenly afraid of strength training. They think that if they pump a few weights they're going to turn into Lou Ferrigno overnight. They think they're going to have this competition muscle- bound body from lifting a couple of weights. Believe me, that is not the case at all. Most of those bodybuilding women are using steroids, and they've trained for years, even decades, just to produce that kind of muscle mass. Women are not built to puts on lots of muscle mass, so don't be afraid that you'll bulk up. Women who are afraid of exercising because they think it's going to make them look bigger have it all wrong. Let's say you're a woman and you have more body fat than you want. You're trying to decide, . It's sort of like the marbling of beef from a cow. If you slice a muscle from a cow, there's some fat inside the muscle - - that is the same kind of fat that's in our muscles when we have a high percentage of body fat. When you start losing body fat, even if you're engaged in strength training, that intramuscular fat will begin to vanish. So even if your muscle mass begins to grow - - which, again, is very difficult for women to accomplish - - your overall muscle size is probably going to be smaller when you're at a lower percentage of body fat. The net change in your muscle size is going to be almost nothing, unless you really start to do strength training on a regular basis for a period of a year or two, and then you might actually begin to put on a little bit more muscle. Now here's why this is so important. It's very easy for your body to shed useless muscle. So if you're not using a muscle, your body will get rid of it over a few months. But to gain that muscle back - - now that takes some effort! That could take months or years of strength training. It is much harder for your body to engage in anabolic reactions (to build muscle mass) than it is for your body to catabolize and get rid of muscles. So, if you decide you're going to starve yourself while you lose weight and get down to the minimum weight possible, and afterwards you engage in strength training, then you're going to find that it's a much more difficult process to gain lean body mass than it was to slim away what you had to begin with. Building lean body mass is a huge challenge. Everybody says . They mean they want to lose body fat; they don't want to just lose weight. A limb amputation will cause you to lose weight, but that's not what people have in mind! People want to lose body fat. So be careful what you wish for - - and don't use that bathroom scale as a measure of your progress. There are a number of reasons why. But you've done yourself no good whatsoever, because now you've actually lowered your metabolism. The scale says, ! You lost another three pounds! You want to lose maybe 2. But to do that, you've got to challenge your muscular system through some weight bearing exercise. Glycogen is basically a fuel stored in your body. It stores sugars together with water and locks them up in the tissues and organs of your body like an energy battery, ready for you to use at a future time. That water weighs a lot. So when you start restricting your calories, the first thing your body burns is this extra storage of energy, this extra glycogen. And the glycogen causes you, as it's burned, to shed water. You might look at the scale and think, gee, I lost 5 lbs, but you really lost no body fat whatsoever. It was just water, because your body released glycogen. What usually happens to people when their glycogen store has reached zero is they get really hungry, they think they're in a starvation panic, and then they overeat. Their glycogen stores fill right back up, they gain the 5 lbs back, and usually they overate to such an extent that they store another half a pound of body fat or so. Now they're half a pound heavier than when they began and they lost no body fat whatsoever. It was just a game of glycogen and water storage they saw reflected on the bathroom scale. It is not useful for telling you how successful you are in losing body fat. I don't use one at all. The only measure you should use is a . A caliper is the best way to measure body fat. Body fat calipers measure the thickness of body fat in key locations around your body. For men, one location is on the upper pectoral area, another is the midsection and the third is on the top of the quadriceps of the leg. For women it's the back of the arm, the midsection and along the hip. I just mention it as a tool for people who are really serious about losing fat. People who use bathroom scales to figure out how much weight they've lost are just playing a silly game of deception - - the bathroom scale is useless. I mean, you could lose bone mass and you'd still look like you were having lots of progress on the bathroom scale. Easy: you stop engaging in exercise, stop walking, stop running. If you do all that (which I'm not recommending, by the way), then you would start to lose bone mineral density, and that would be reflected as weight loss. When you say you want to lose weight, be careful what you ask for. Your body has a number of ways to lose weight that have nothing whatsoever to do with losing body fat or enhancing your overall state of health. So far, I hope I've explained the idea that underneath your body fat you have a strong musculoskeletal system. There's a lot of muscle mass and good, strong bones underneath all of that body fat. If you find a strategy to conserve that, even while you're losing body fat, then you can have a much more successful weight loss experience and end up with a strong skeleton and strong muscles at the end of your regimen as well. And it turns out that you don't have to go crazy on this. I am not suggesting that you go to the gym and start pumping iron on the bench press, 5. It turns out that you don't even need to stress your body very much to maintain the current muscle mass that you have. The best thing is that it takes very little time. How much time am I talking about? You'll be amazed to hear this, but literally, it's true: 1. Only 1. 5 seconds per muscle. If you engage that muscle for 1. It needs to keep it around. And your body decides NOT to let that muscle go. It just keeps it, because it figures you need it. The body wants to get rid of muscles it doesn't need, and in order to keep those muscles, you have to prove to your body that you need them. Now the thing is, your body doesn't know why you need them. It could be that you're engaged in some kind of competition, it could be that you need to lift heavy things to survive. Your body doesn't really know the reason why. You can essentially fool your body by engaging in strength training, giving it the message that it needs to hold on to those muscles in order to survive. So in as little as 1. That's a 1. 5 second bicep curl, for example, or a 1. Check out that book. It gives you the lowdown on how to do this. It's positioned at bodybuilders, but it's actually the underground secret book of strength training for people who are 5. Senior citizens benefit from this tremendously. Duckworth makes a reference to a Stanford psychologist, Carol Dweck, who has been very influential in my thinking about children and childhood learning. Dweck, Mindset. Now, I don’t know if everything Ms. Duckworth says or suggests is correct. To this day most boxing experts agree the first round of that 3 round war remains one of the — if not the — greatest round in boxing history. He was always ready for combat. I would run 6 to 1. Canada) because I knew the other guy was still sleeping. I even built a model heart with a deep mitral valve to practice – a hundred times a day – one of the most difficult stitches in surgery, the “A- to- V” and “V- to- A” sutures through the mitral annulus. You get the picture. It’s the only book I’ve ever read where the moment I finished it, I turned to the first page to read it again. The other component essential for mastery is the right kind of practice — deliberate practice. While I disagree with this writer’s view that the book, Talent Is Overrated does a better job explaining the concept than The Talent Code, he provides a quick overview for those not familiar with the concept. How does this apply to our health? First, if you don’t practice correctly, no amount of practice is going to achieve mastery, whether it’s swimming the 2. IM or playing the piano. I wanted so desperately to be lean and healthy. The problem, of course, was that I was not eating the right foods. It’s the difference between gritty practice and gritty deliberate practice. Second, let’s posit you figure out what the . Some people, once introduced to the . Their biomarkers improve seemingly overnight. They feel rejuvenated and renewed. Let me assure you, these folks are the exception and not the rule. For most people the pattern of going from metabolically broken to fixed, which often includes a loss of fat mass, is very slow; slow enough that on a day- to- day and even week- to- week basis it seems negligible. To explain this, I’ll use fat mass as an example, since it’s the metric most people understand best. Furthermore, our bodyweight – what we typically do track – fluctuates a lot. Not just the difference between what I drink and what leaves my body (urine, perspiration, respiration), but also interstitial accumulation, which manifests as minute amounts of swelling, typically in muscles, and elsewhere, too, often in response to exercise, travel, stress, and even foods I eat. So, if your bodyweight can fluctuate 5 pounds in a day, is it possible to track 6. It’s like me blindfolding you and putting 5. Consider the graph, below, which shows the actual (and completely achievable) weight loss of a person over 7 months. This person went from 2. DEXA). This was a change in macronutrients – from a standard American diet to a ketogenic diet — that led to a change in net fat flux. But, the change is subtle over any short period of time. This is where grit comes in. Sure, there are genetic freaks and lucky ones out there, for whom none of this matters. But for the rest of us – because we live in, and are surrounded by, a food environment that is chronically toxic to about two- thirds of us – re- building our bodies requires consistent and deliberate change. Are there people with all the grit in the world who can’t achieve health? And I put them into two categories: Those are not eating the . These issues are fixable, but you need to see a doctor who knows how to fix them. Fortunately, such situations are very rare! Most people, with the correct dietary intervention, armed with sufficient grit, and the confidence to stay the course, despite the day- to- day and week- to- week fluctuations, will emerge as renewed people. Parting shot. Unfortunately, as long we live in a world where (i) the conventional wisdom, (ii) dietary recommendations, and (iii) the market forces enabled by them create an eating environment that is not suited to what most of us should eat, we need to guard against the desire to give up when the results are not what we expect in the timeframe we expected. I suspect it’s a bit of what I’ve written about here, and two other phenomena: The fall- off- the- wagon- and- get- discouraged issue, and. The I’m- better- now- I- don’t- need- to- do- this- anymore issue. In the former, folks get very discouraged when they make a . It’s like me training for a year to win a time- trial race on my bike, winning the race, and then deciding I don’t need to train anymore and I can still compete successfully. Not going to happen. Even on the days I don’t want to. I have to let it go and remember that tomorrow is a new day. Oh yea, one more thing. Parenthetically, the figure I used at the top of this post was borrowed from a blog featuring a very inspiring story. I remember seeing this video about a year ago, completely randomly on my ipad in a taxi on my way to the airport, and thinking: That is an amazing story! Why are my eyes welling up with tears? How is it possible that someone, Javier Colon, could take a song that has such a special place in my heart and make it even better? Any time I hear this song, it takes me back to those swims in the most vivid detail.)2.
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