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Quote: “In order to be wealthy, you must be healthy”

A 150 lb. person who performs 1 hr of vigorous weight training or 1 hr of jogging running a 12 minute mile will burn about 408 kcal (calories, about 1 dessert).  Once you stop jogging your high intense calorie burning stops. When you are jogging you are not putting on lean/tone muscle tissue which in turn, helps you burn more calories, therefore, when you stop running so does the calorie burn.  When you finish resistance training the calories continue to burn even when the exercise stops because you are building lean muscle tissue, which again helps burn more calories. Both forms of exercising are great but when comparing cardiovascular exercise to resistance training (weight training) you get more bang for your buck with resistance training. 

When trying to burn more calories or lose FAT, performing resistance training will be superior compared to just performing cardiovascular exercise alone.  Resistance training helps increase your resting basal metabolic rate (the amount of calories you burn when sitting down or watching TV. etc.) 

The types of food you eat helps you lose fat also! The body in digesting the calories burns off about 10% of carbohydrate and fat; where as about 25% of protein is burned off in the digestion process with protein. So what that means is, just in eating protein, about ¼ of the calories are used up by the body before you even have to do anything else. That does not mean avoid fat or carbohydrates altogether, both are very important, especially for anyone who exercises. Fiber and fruits and vegetables help the body feel fuller and burn calories more efficiently, while giving you energy longer throughout the day.  Trying to eat according to your activity level is one very useful tool in being food/fuel efficient. Plan your calorie intake according to your activity level through the day. Try to eat the majority of your carbohydrate and fat earlier in the day since you will be burning more calories throughout the day (walking, exercising, working etc) Towards the end of the day try to choose more protein and higher in fiber fruits and vegetables which helps you to feel fuller and burn more calories.

Remember eating healthy fruits, vegetables and lean proteins combined with exercise will help keep those holiday pounds off!   

By: J. D. Reber M.S. & B.S. Exercise Science, CSCS &  NASM- CFT

References:

Personal Body Precision 2003 John Dawson Reber

National Strength and Conditioning Journal 2004 volume 24, number 3, pages 65-67

National Strength and Conditioning Journal 2004 volume 26, number 4, pages 62-63

American College of Sports Medicine 3rd Ed, 1998

Remember, eat healthy and live wealthy!

Personal training in Lenox, MA