From the category archives:

Weightlifting

Have you ever wondered why some people at the gym are in great shape, while others seem to get no benefit whatsoever from working out? Three rules:

  1. Have high intensity workouts
  2. Eat the right food
  3. Have optimal hormone levels

In my 8 principles for healthy aging I practice high intensity training

  • It is a form of strength training popularized in the 1970s by Arthur Jones
  • The training focuses on performing quality weightlifting repetitions to the point of momentary failure.
  • The training takes into account the number of repetitions
  • The amount of weights
  • The amount of time the muscles are exposed to tension  in order to maximize the amount of muscle fiber recruitment.

High intensity training is the key for successful long term fat loss

  • Burns more calories during your workout
  • Elevate the metabolism for up to 24h after the training, unlike cardio
  • Increase your lean mass

By doing this, you can eat more food and you still lose fat.

Most people burn 60-75% of their calories from their resting metabolic rate

Unfortunately after 35 years old, we start to lose some lean mass every year.   As a result your metabolism decreases, and it results in the gradual weight gain commonly associated with aging, all while eating less.

Each pound of muscle that you add to your body burns another 50 calories per day at rest.

Nothing can replace intense weightlifting for weight loss (fat burning).   Unfortunately, too many doctors and nutritionists place too much emphasis on cardio for weight loss and it is a mistake, because long duration aerobic exercise break down muscle.   However, it is excellent for cardiovascular fitness.

According to the American Heart Association, weightlifting is benefit for people with heart disease.

Research shows that when properly supervised, weightlifting increases:

  • Endurance
  • Muscle strength
  • Resistance to diseases
  • Bone density and lean mass
  • Weight loss (fat burning)

My training and nutritional principles are based on very basic laws of human anatomy, physiology, biochemistry and bio-mechanics.

One of the basic laws in human physiology, the law of over-compensation can only be achieved through the
overload training principle combined with an adequate diet that will allow metabolism to function with peak efficiency.

Only in this scenario, my clients start seeing such changes as:

  • Fat loss
  • Strength gain
  • Muscle growth
  • Cardio-vascular

All my training systems and nutrition programs are customized.

WARNING!

  • Be certain that your workout is not supervised by an under-educated and/or unmotivated personal trainer because you will not make any improvement, will waste your money and will get hurt.
  • Improper use of weights can lead to strain and injury.
  • There is a certain intensity you need to reach to achieve your goal and training benefits.
  • The key is to hit this intensity, which is unique to each person.
  • Too heavy or too light is wrong, so remember that the choice of your trainer is crucial.

For more informations, you can contact me.  My private studio personal training located in West Palm Beach next to Palm Beach Gardens.

pascald1962@yahoo.com

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