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

Why does weight training help with proper long-term weight loss?

Weight training helps increase an individuals basal metabolic rate (BMR) the amount of calories their body burns in a 24-hr period. For every pound of muscle you add to your body it will increase the calories you burn by up to 50 extra calories. So, if you put on 5 pounds of lean muscle tissue, you will burn up to an extra 250 calories a day, roughly 25lbs. in a year. Now some may be reluctant to add healthy, strong and lean muscle tissue to their body assuming they will look like Arnold Schartagnator. However, specific training, nutrition and hormones play a significant factor in the large muscles acquired by these individuals. Muscle tissue takes up approximately 25% less space than fat. So, if you lose a pound of fat and add a pound of muscle tissue you will have less circumference area in that region. That is why it is not uncommon to lose sizes without losing weight.

It is very typical to go on a restricted calorie weight lose regimen to lose weight without performing exercise. This will result in a slower BMR, which means slower calories being burned in your body. Sure you may still lose weight but your weight loss is slowing down your metabolism which means you have to eat less and less to keep losing weight and eat very little because of a slowed metabolism to stay with the lose of weight. Now you may have less total weight but are you happy with starving yourself and having that slowed metabolism? Now if you ever decide to eat more than the restricted calories you are eating your slowed metabolism will not be adjusted to the increase in calories and you will start to gain the lost weight all over again! Weight training not only helps one burn calories during the performed exercise but it does so after you have finished exercise with that increased BMR. In addition to increasing your BMR, weight training can improve your bones, heart, good cholesterol, posture, decrease bad cholesterol, bone and hip fractures blood pressure, stress levels and body fat!

Remember, the longevity of weight loss will come with a structured eating plan, weight training and a moderate amount of aerobic exercise!

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

Remember, eat healthy and live wealthy!

Personal training in Lenox, MA