One important result of strength training is increased physical performance. Strength training increases the muscles’ size, strength, and endurance, which contribute to improvements in our work, our preferred sports and hobbies, and our general day-to-day activities.

Another benefit of a superior strength-training program is its effect on our overall appearance and body composition, which can directly influence self-esteem, self-worth, and level of confidence. Take, for example, a 170-pound man who has 20 percent body fat–34 pounds of fat weight and 136 pounds of lean body weight (muscle, bones, organs, water, etc.) By beginning an effective strength training program, he replaces five pounds of fat with five pounds of muscle. He still weighs 170 pounds, but he is now 17 percent fat–with 29 pounds of fat weight and 141 pounds of lean body weight. Although his body weight remains the same, his strength, muscle tone, and metabolism have improved, giving him a firmer, more fit appearance.

Both our physical appearance and our physical performance can be improved by muscle gain or hampered by muscle loss. Research indicates that unless we strength train regularly, we lose more than one-half pound of muscle every year of our lives after age 25. Unless we utilize a safe and effective strength-training program, our muscles gradually decrease in size and strength in the process called “atrophy.”

Strength training is therefore important for preventing the muscle loss that normally accompanies the aging process. A common misconception is that as we get older, it is normal to stop being active and to start using ambulatory aides like canes and wheelchairs.

There is absolutely no reason why all of us can’t be physically, mentally, socially, and sexually active, living a healthy vibrant life until the very day we die! The reason many elderly people rely on ambulatory aides and become slower and fatter is simply that over the years their muscles are decreasing, so their physical performance and metabolism also decrease, becoming less efficient.
One of the biggest mistakes people make when starting a weight-management program is not including a strength-training program with their cardiovascular exercise and low-fat eating regimen. This is unfortunate because when we cut calories without exercise, we can lose muscle as well as fat. Many do not choose to do strength training because 1) they mistakenly think they are going to make their body big and bulky, and 2) they do not realize how beneficial and important strength training is in a weight-management program. Whether it is strength, endurance, muscle size or muscle tone (or a combination) you desire, all are very realistic and obtainable.

To reduce the risk of unbalanced muscle development, you should make sure that when you are training a specific muscle group, the opposing muscle groups are being trained as well (though not necessarily on the same day). For example, if you are doing strength training exercises for your chest, you should incorporate back exercises in your program as well.

Weightlifting affords many important benefits that cannot be achieved by any other exercise or activity. When you start achieving great results, the excitement and fun you feel will make the change well worth the effort. Action creates motivation!

Trainer Nadine is an online strength training enthusiast who publishes her tips online at: http://www.myweightlossbootcamp.com

This post via the My Boot Camp Workout! blog where you get boot camp workouts, dumbbell workouts and more.

Significant Benefits of Strength Training Workouts

You don’t need to eat only grapefruit and drink 7 gallons of water to lose a quick 5 pounds. In fact, that will only make you lose water weight and not fat so you’ll put those 5 pounds back on in 2 days. It drives me nuts to see ads in magazines saying, “Lose 25 pounds in 3 weeks”. The only way you can lose weight is to burn more calories than you take in. Period. The end. There is NO other way. And anyone who tries to convince you otherwise is selling something right? Say it with me…”Yes, M’am”.

So without further ado, you need to burn more calories than you take in. Let’s say you are eating a diet consisting of 1800 calories per day. To burn one pound of fat takes 3500 calories. Now that may seem like a ton of work but think about it. If you reduce your 1800 calorie diet by 200 calories per day that equals 1400 calories in 7 days which is great! Then you add in some boot camp exercises that are high calorie burners and you’ll lose weight quickly. Here’s what to do:

Eat a healthy 1600 (or whatever caloric intake you are supposed to be eating) calorie diet per day with lots of fruits and veggies mixed in for vitamins and minerals, include protein for staying power, and carbs for energy. Take whatever meals you are going to eat and divide them up into 8-10 little mini meals that you can eat throughout the day. You’re doing that so that your blood sugar levels stay even during the day and you won’t be hungry. DO NOT wait until you are hungry to eat your mini meal. Schedule your eating times and eat that portion whether you are hungry or not. Yes, you are going to be eating 8 to 10 times a day! Sounds crazy but it works.

Then you add in DAILY exercise. Your goal will be to work out for 5 hours per week but it is better to have daily exercise. This helps increase your metabolism. Aerobic exercise such as jogging or elliptical machines are good for the cardiovascular system and they do burn calories but my favorite is weight training and body weight exercises because they burn more calories for a longer period of time.

When you do body weight exercises such as jumping jacks, squats, lunges, pushups, and combination exercises, you are using major muscle groups together which burn calories fast. I would recommend doing body weight exercises daily. Then you can add in weight training every other day or whatever schedule works best for you. Try getting some hand weights and doing lots of reps with a small amount of weight. So you could start by doing 20 arm curls at 5 pounds. Then increase that to 2 reps of the same weight. Then do 3 reps. Work your way up slowly so you don’t injure yourself.

The key is to track what goes in and what goes out! Keep a log of how many calories you are consuming and how many calories you are burning to know if you need to adjust anything. You don’t want to decrease your caloric intake too much because then your body will shut down and conserve your body fat. It will think you are starving it and it will hold on to every piece of fat it can find.

So my friends, that’s it! That’s the magic potion.

Any questions let me know.

Trainer Nadine

This post via the My Boot Camp Workout! blog where you get boot camp workouts, dumbbell workouts and more.

The Secret to Weight Loss