Archive for July, 2010
I’ve seen exaggerated claims pro and con about the question of strength training and metabolism. Some authors imply that if you pump iron for a week or two you’ll be able to pound down an extra Big Mac and quart of ice cream per day.
The most pessimistic authors declare that there is almost no increase in metabolism from strength training. In the middle the statement that gaining an extra pound of muscle boosts metabolism by about 50 calories per day is often made. So who’s right?
The 50 calorie per day notion comes from looking at studies like that by Campbell, et al [Campbell, 1994], which showed about a 7% increase in metabolims among participants in a 12 week resistance training program.
This amounts to around 150 calories per day, and the participants gained on average about 3 pounds of muscle, so it appears that each pound of muscle boosted metabolism by 50 calories per day. Similar results have been found in other studies, e. g. [Pratley, 1995].
On the other hand, the calorie consumption of muscle has been directly measured and found to be about 6 calories per pound per day[McClave, 2001]. Further, each pound of fat burns up 2 calories per day, so if you lose a pound of fat and gain a pound of muscle there should only be a net boost in your metabolism of 4 calories per day, as one author put it, maybe enough for a celery stick.
Based on this result, science writer Gina Kolata in her book claimed that strength training does not boost metabolism Ultimate Fitness [Kolata, 2003], and similar reasoning was used in an article in Runner’s World by well-known running writer Amby Burfoot.
The two results, both from careful scientific studies, seem to present a paradox. But it turns out the 50 calorie per day argument is a misinterpretation of the Campbell results. It’s not that 3 extra pounds of muscle boosted the participants metabolism 7%, instead the strength training revved up all their muscle, leading to a significant increase in resting metabolic rate (RMR).
This was stated by the authors of the Campbell study, who never made the 50 calorie per pound per day claim: “The increase in RMR is due to an increase in the metabolic activity of lean tissue and not an increase in the amount of lean tissue mass”. [Campbell, 1994]. Various factors may cause this increase, including repair of tissue damage, increased protein synthesis, etc. Using the 6 calorie per pound per day result as justification that there is very little increase in metabolism is also a misinterpretation, again based on the wrong assumption that it’s the extra pounds of muscle that matter.
So strength training will increase your metabolism, by making all your muscles a bit more active. This revving up lasts at least a couple of days after training- the 7% boost mentioned above was measured 45 hours after the participants’ last training session.
Personally its not my main reason for doing it, I’m after things like bone health and fighting off age-related decline in muscle. But I don’t mind any help my metabolically challenged old body can get.
References
-Campbell, W, Crim, M, Young, V, and Evans, W.
“Increased Energy Requirements and Changes in Body Composition With Resistance Training in Older Adults”, American Journal of Clinical Nutrition,60: 167, 1994.
-Kolata, G, Ultimate Fitness: The Quest for Truth about Health and Exercise, Farrar Straus Giroux, 2003.
-McClave, Stephen A. ; Snider, Harvy L. , “Dissecting The Energy Needs Of The Body”, Current Opinion In Clinical Nutrition And Metabolic Care, 4(2):143-147, 2001.
-Pratley R, et al, “Strength Training Increases Resting Metabolic Rate And Norepinephrine Levels In Healthy 50- To 65-yr-old Men”, J. Appl Physiol. , 79(3):818-23, 1995.
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Gone are the days when people had all the misconceptions about the effects of gym, many of the metropolitan city inhabitants have found gym as a good way to burn their unwanted calories.
Workouts in the gym are being strictly done to build up muscles as muscles always make a guy look bigger then he normally is.
But in a hurry to build up muscles, people nowadays end up having supplements or steroids.
Though steroids and supplements allows for fast growth of muscles, it is not recommended in the long run as it can have detriment health effects.
Below is a scheduled workout plan that lays out the muscle building exercises that can be followed for effective results.
The base of any workout is the point where you start from if you have a strong foundation, you will go the distance. The first aim of any newbie to body building is build your initial muscle mass.
It takes a lot of effort to the new comer to actually build up the mass. High protein and calorie rich food will do the job for you.
After you have build up some mass, the next stage is strength training which builds muscles that last.
Following a 5 day week would also be better as your muscles obtain the required rest before some iron is pumped into them again.
Here is a small schedule that might help you
Monday:
Squats Dead lifts Standing and calf raise Leg raises Inclined sit ups Tuesday :
Inclined barbell bench press Seated dumbbell shoulder press Bicep cable curls
Tricep’s push downs
Bent over and dumbbell lateral raises:
Thursday :
Leg press Leg curls Wide grip pull downs Hyper extensions Pull down abb crunchesFriday:
Incline dumbbell bench press Dumbbell side lateral raises Bicep dumbbell curls Tricep push downs
Barbell upright rows
Sunday:Incline dumbbell bench press
Bent over dumbbell lateral raises: Hyper extensions Keep records of the exercises, weights, sets, and reps that you do. You should try to beat what you did for your previous workout. With the squat, dead lift, and incline barbell bench press try to add 5 lbs. to the bar each week and do the same number of sets and reps.
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Strength training is one of the main elements of fitness and exercise. When trying to lose a little weight it is necessary that you include some muscle building exercises in your training routine. Losing weight is about burning calories and getting rid of fat and a perfect way to do this is to focus on building up your muscles. It works like this; the more muscle you develop the more energy you will burn off which in turn will mean you will lose weight.
Strength training is not restricted to weight lifting on a daily basis in a gymnasium. There are several exercise classes or programs which you can follow and they will help you with your muscle building. Gyms have classes for total body fitness or group power lifting and as a rule such classes use many different types of weight training gear including barbells, hand weights and resistance bands. A class would normally last for around an hour or so and during that time every muscle group within the body from triceps to the leg muscles are worked into the program.
Women appear to enjoy this type of strength training more so than men. This is sad but true as the advantages of a well ordered one hour full body workout are considerable. Men typically take pleasure in working out the muscle groups by adding bulk. However, they rarely think about adding muscle staying power. Strength training helps to form and tone your muscles into lean mass without the bulk. It also incorporates cardiovascular benefits as well due to the pace that you move at during the program. Of course, attending a strength training class which is led by an instructor, ensures that you are carrying out the exercises in the proper manner, thus avoiding injuries of any kind.
If you would prefer not to attend classes there are many exercises you can carry out in your own home. It is not necessary to have loads of different weights to get the results you want. You can use simple hand weights or perform exercises such as push-ups which do not require any equipment at all. It’s a good idea to follow a DVD program. This will ensure you stay on track and keep you motivated. If followed correctly, it will also lessen the chances of you injuring yourself, whilst trying to do it without any instruction whatsoever.
Some people attend the gym to lift weights and this is another way to develop your muscles and make them strong. You should alternate your program of exercises from day to day concentrating on one area of your body then another so, for example, you would build up your upper body one day and your lower body the next. Changing your focus around in this way will give you muscles time to repair and grow between your workouts. Lifting in sets is common in many weight training programs so you may decide to do three sets of ten bench press exercises for example, but however you decide to run your regime, will depend on what goals you have set for yourself at the start of your strength training program.
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