All entries for February 2012

Is Resistance Training the Key to Weight Loss?

When most people think about starting a weight loss program, they immediately think about cardio machines. Visions of endless stretches on the treadmill and elliptical machine often either: scare people away from starting an exercise program, or create enough boredom that after a month they decide to quit. For those of you who have experienced this phenomenon, you no longer have to fear. Resistance training including weights, resistance bands, and bodyweight exercises may actually be an even more useful for weight loss and fat loss than cardio exercise alone. 

A great example of this can be seen when comparing a sprinter and a long distance runner. Long distance runners spend enormous amounts of time running many miles for an hour or more at a time, whereas sprinters only run for short bursts and spend long periods in recovery. Yet amazingly, sprinters have less body fat than long distance runners. This can be explained by many different mechanisms. First, despite expending less calories aerobically during comparable amounts of exercise, the sprinter also expends anaerobic calories and something called EPOC (excess post-exercise oxygen consumption), which consists of the calories burned from an increased metabolism after the exercise session. More calories are burned in order to rebuild muscle and put the body back into balance. When all is said and done, the sprinter actually burns more calories for the same amount of work and in a shorter period of time than the long distance runner. 

Sprinters also perform high amounts of resistance training, which builds muscle, and subsequently increases metabolism and burns fat. When resistance training is performed in a circuit (small amounts of rest between exercises) using the large muscle groups and heavier weights, it burns large amounts of calories, induces EPOC, and increases growth hormone and testosterone levels, which aid in fat burning and muscle building. Each extra pound of muscle mass gained from resistance training can expend up to 40 extra calories per day even while you are at rest. Therefore, by engaging in resistance exercise and building muscle, you can make your metabolism work for you instead of against you! A prime example of this was shown in a research article in the American Diabetes Association, where subjects who added resistance training to cardiovascular exercise lost 35% more weight than the group without resistance training.

I encourage you to put the research to the test by changing up your weight loss routine by adding resistance training with your trainer. Let the weight loss begin!

In good health, 

Joel

Kramer, W. J., Volek, J. S., Gordon, S. E., Puhl, S. M., Koziris, L. P., McBride, J. M., Triplett-McBride, N. T., & Putukian, M. (1999). Influence of exercise training on physiological and performance changes with weight loss in men. Medicine & Science in Sports and Exercise and American Diabetes Association, 31(9), 1320-1329.

(Kramer, Volek, Gordon, Puhl, Koziris, McBride, Triplett-McBride & Putukian, 1999)   


Join Team Revolution and be a Mercy Home Hero

February 4, 2012    Six mile beach run and 20 pool laps in El Salvador.

I did it!!! I signed up with Team Revolution to be a Mercy Home Hero running the Chicago Marathon October 7, 2012. I am back from a 4 year hiatus from marathoning after running 17 marathons.

Admittedly, I had a tremendous amount of motivational assistance from three friends, coincidently all named Mimi. One Mimi suggested I run to raise donations for Mercy Home for Boys and Girls, a non-profit transforming the lives of youth since 1887 by providing a home, education and support system to kids in crisis.

Our second angel, Mimi, focused my endeavors by putting me together with Susan Flood at Mercy who is dedicated to the mission and growing our marathon team into a fund raising dynamo.

Thirdly, yet another Mimi, an extraordinary Personal Trainer with My Time Fitness/Revolution Training Centers has offered to train me. Am I the luckiest guy in the marathon or what?

Ok, so The Three Mimis, Mercy Home, Revolution Training Centers and My Time Fitness have made it easier to not only prepare for the Marathon, but also run for a very worthy cause. Now you must sign up today! Over 30,000 runners have signed up since registration opened on February 1st.

Please consider joining Team Revolution. Each of us are dedicating ourselves to raise $1,000 for Mercy Home.

All Team Revolution runners will receive a training shirt as well as a race day singlet, entry into pre race pasta dinner and access to Revolution Training Centers staff during your next eight months leading up to the Marathon. Proper training, nutrition, as well as motivational tools you will find very valuable through this long and often arduous process.

Please contact April at Revolution Training Centers or Susan at Mercy Home with any questions. Hope to see you on the lakefront. Stay Active, My Friend.


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