Get More of What You Want From Resistance Training
by Vince Brown NSCA/ACE Certified Personal Trainer
biz2biz news - October, 2011

Ladies, this is what we know....

1. Cardio/Aerobic (CA) exercise does very little to increase metabolism.
2. Resistance Training (RT) done properly will increase resting metabolic rate and in turn, fat burning.
3. Fat (1lb) burns less than 5 calories per day.

4. Muscle is thermogenic, i.e., it burns fat 24/7 to exist. The rate at which fat is consumed is debatable.
5. Metabolism and digestion are endurance activities. The fuel is fat.
6. Heavy RT will increase calcium deposition, enhancing bone density, thereby fighting osteoporosis.
7. Hours of CA + restricted diet = less muscle tissue & less fat burning.
8. Fat represents survival to the human body. The body will breakdown muscle for energy before going to fat     stores.
9. Less fat + more muscle = curves (not bulges or rolls).
10. Women have 10 to 30 times less of the hormones essential for increasing muscle mass.
11. Women can get “bulky” by illegal means.
12. Women can get “bulky” if they are one of the few who are genetically predisposed in that direction.
13. RT can reduce risk of injury, protect your joints from injury, maintain flexibility/balance and help you
      remain independent as you age.
14. Muscle, male or female, responds to RT in the same way, magnitude differs.
15. The body becomes more efficient with an increase in lean tissue.
16. Restricting food intake àless muscle àless fat burning à more fat accumulation à more CA à less
      muscle….
17. Increased self-esteem, more positive self-image and more self-assurance may result from RT.
18. If a woman is a candidate for The Biggest Loser, the bathroom scale has the potential to be her friend.
19. RT can help manage chronic conditions, e.g., arthritis, back pain, depression, diabetes & obesity.
20. RT can lead to some common goals voiced by women:
      a. fit into smaller sizes, more fashionable clothing
      b. decrease body fat (back fat, booty fat, arm fat/wings, love handles, muffin top, belly fat, rear thigh fat)
      c. get stronger
      d. able to "eat what they want" (within reason)
      e. look younger, fewer wrinkles
21. With RT a woman's femininity is safe, possibly enhanced.
22. BMI may increase with successful RT. So what? BMI doesn't account for quality of weight.
23. RT contributes to a higher quality of life due to increased functional capabilities (i.e., can support body
      weight better, increased force production, motor fiber recruitment, etc.)
24. Research indicates (Stone, et. al, 1991) that RT contributes to reduction in heart rate.
25. RT in a circuit training format has been shown to contribute to a decrease in blood pressure. Studies
      vary.
26. Stone, et. al. (1991) indicated that RT could increase left ventricle thickness, septum thickness and wall
      mass. These are similar adaptations that are seen with in the heart with aerobic exercise.
27. RT can be beneficial in relation to improved glucose tolerance (glucose/glycogen are fuel for RT).
28. RT puts body in an anabolic state, unless overdone. CA puts body in a catabolic state.
29. RT can boost stamina.
30. RT can help you sleep better.
31. Too many women are victims of the “Scale Monster” and Height/Weight charts.
32. Prime times for intense CA are immediately after strenuous RT workout or first thing in the morning.
33. Scale weight is just a number, not an indication of quality.
34. Body weight may not drop as fast as desired as BF decreases and lean tissue increases. Improving
      body composition is the goal.

I don’t want anyone to stop doing cardio! CA is an important part of any well-rounded program. I believe that women can achieve the bulk of what they desire from an exercise program by focusing on RT. However, if you’re a woman who eschews the benefits of RT training for the specific purpose of increasing lean tissue (not muscular endurance!), please help me understand why so many woman have made that choice.

 

Vince Brown NSCA/ACE Certified Personal Trainer
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