Why Strength Train?

Members often ask “Why should I strength train”? or they say something like “I don’t want to get bulky!” or “I feel like I gain weight when I strength train.”\r\nThe TRUTH is that strength training is the FASTEST way to boost your metabolism and create an efficient system of burning fat. Recent studies suggest that strength training can boost your metabolism up to 30% after working out. Simply stated, after the workout, your body continues to burn calories.\r\nStrength training can be considered your “fountain of youth”. Studies show that after age 20 your muscles begin to degenerate. So that means you literally lose muscle with age. This will slow down your metabolism drastically.\r\nClients often say “I am eating just as much as I used to and I am gaining weight”. The reason is because they have lost muscle mass. Each pound of muscle burns 30-50 calories per day for maintenance. One pound of fat only burns 2 calories per day. Theoretically, by age 30 if you have lost 10 lbs of muscle, you are burning 300-500 fewer calories per day! Because there are only 3,500 calories in one pound of fat, an excess of a couple hundred calories per day adds up quickly and will add on the extra pounds. It may be helpful to keep a food journal of everything you eat. Most people are surprised to find they have underestimated the amount of calories they are consuming.\r\nInitially, strength training may make you feel like you are getting “bulky”, however you will soon find that those new muscles burn off the fat layers and once that is gone, you will lean out and tone up.\r\nOverall, strength training is your best health insurance, it is the best way to boost your metabolism and one of the most efficient ways to burn off fat.\r\nInterested in strength training?\r\nHere is a fitness “toning” tip. If you increase the amount of weight as well as the number of repetition your muscles will bulk up. Lifting just enough weight to stress your muscles and find them fatigued insures strength gains without adding bulk.\r\nIt is recommended that you strength train 2-3 times per week, try to work all of your major muscle groups and work to fatigue. (Your strength will not increase without a good challenge for your muscles). Lastly, it is important to change up your strength training program every 6-8 weeks.\r\nBelow is an example of a weight training program.\r\nFor a full body workout try the following exercises\r\n\r\nSeated row\r\nLat pull down\r\nChest press\r\nShoulder press\r\nTriceps extensions\r\nBicep curls\r\nAbdominal work\r\nLeg press\r\nHamstring curls\r\nWalking lunges\r\nAll exercises should be performed with the goal of muscle fatigue. Repeat each set of exercises 2-3 times.\r\n\r\nFor specific programs and personal advice be sure to consult any one of our personal trainers who will be happy to assist you. They are your best resource and always happy to help you achieve your fitness goals!