The Benefits of Resistance Training in Weight Loss

ByMarcus J Michael

Irrespective of the angle from which you might want to look at the many options of losing weight being promoted today, the truth remains that proper diet and exercise are the surest ways to achieve healthy and sustainable weight loss.

Though an individual's ability to lose weight depends on several factors, it is nonetheless a generally acknowledged fact that the most important factor that can drastically impact weight loss is nothing more than an individual's basal metabolic rate (BMR).

BMR, which is also referred to as resting metabolic rate (RMR), is the total amount of energy that the body requires to maintain its vital functions such as heart rate, blood pressure, respiration, as well as body temperature while it is at rest.

This energy accounts for about 50-80% of an individual's total daily energy consumption which automatically makes it the biggest contributor to overall metabolic rate (as metabolism is impacted by several other factors besides BMR) and thus his or her weight loss ability.

In the same vein, the biggest contributor to your BMR is the total amount of fat-free mass (lean body mass) you have on your body. This is actually the amount of muscle on your body and it has been demonstrated that the more muscles you have, the more calories you will be able to burn because muscle is considered to be more metabolic than fat.

Similarly, the best way to increase your muscle mass is by engaging in resistance training through the use of resistance bands, free weights, or machines. Resistance training, or weight lifting, increases your overall metabolism like no other exercise routine can and concurrently increases and continues your fat burning processes for up to 48 hours after terminating your workout session.

Essentially, there are three ways through which resistance training impact your metabolism and these are as follows:

1. The Workout Session
As the muscles contract under heavy loads, they generally require more energy and also produce heat as a by-product of the muscular contractions. The rate of increase in metabolism largely depends on the amount of muscle mass and also the level of resistance employed during the workout.

Generally it is considered that the amount of calorie expended during the resistance training is a function of the total amount of weight lifted - the heavier the load lifted, the higher the metabolic increase which equally leads to greater calorie expenditure.

2. The Excess Post-Exercise Oxygen Consumption (EPOC)
According to a recent research study by the Colorado State University, strenuous resistance training have the capability of increasing the body's metabolic rate for extended periods and is mostly influenced by the oxidation of body fat.

EPOC is the amount of oxygen required by your body to recover from the muscular strain resulting from the resistance training. This oxygen is what is used to oxidize the built up lactic acid in the muscles and to replenish its stock of intramuscular glycogen as well as the repair of micro-tears sustained by your muscles while exercising. This is where the power of resistance training actually comes from as this process of repair can go on for more than 48 hours after the stop of your exercise session.

Furthermore, resistance training generally makes use of glucose (derived from carbohydrates) and the more glucose expended during the workout session, the more oxidation of fat that will occur after the exercise in order to meet the increased energy demands for muscle repairs.

However, other factors such as the amount of energy expended while exercising; increases in body temperature, breathing and heart rate; and also muscle and blood oxygen store restorations, affect your post-workout oxygen consumption. Generally, the intensity of your exercise is almost directly proportional to the amount of fat that will be burned during the recovery period.

3. The Additional New Muscle Mass
Scientific studies have confirmed that one pound of lean muscle can burn up about 30-50 calories per day while at rest and about 50-100 calories per day to function. Although this might appear insignificant, adding about 3-5 pounds of muscles can however have a very significant multiplier effect in BMR increase.

Resistance training is arguably the best known method of effectively building new muscle mass. The new muscle mass affects your metabolism basically because the new lean muscles are generally metabolically active and also causes a corresponding increase in post-exercise oxygen consumption.

Therefore it can be said that the use of cardiovascular exercise alone for weight loss will not take anybody very far. To achieve the best results with your weight loss efforts, it is therefore important to incorporate some form of resistance training as an essential component of your workouts.

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A Beginner's Guide to Resistance Training

So, you have decided that enough is enough, and it's time to get into the gym? - First and foremost, congratulations!!

Now that you've taken that difficult decision to enter the world of 'gym junkies', I can hear you ask yourself, 'What the hell should I do now?!'

The following article is aimed at the masses, who are looking at losing some weight, gaining fitness and perhaps tone up a bit. I'll try to de-mystify some of the fitness terminologies, and give some generalised training principles. If you have any injuries or health concerns, you need to clarify any and all of these points with a fitness professional.

There are two main aspects to exercise at the gym - cardiovascular training (aka 'cardio' - anything that increases your heart-rate); and resistance training (aka 'weight training'). This article will focus on introducing you to resistance training.

Firstly, there are many general benefits to resistance training. These include:

Increased strengthImproved muscle toneImproved metabolismHelps lower body-fatBetter postureIncreased bone densityImproved blood pressureImproved vascularityHelps regulate blood sugar levelsImproves sleepLowers the risk of several diseases, (including cardiovascular disease, diabetes and arthritis)

Introductory resistance programs will concentrate more on correct technique, using high repetitions (reps) with comparatively light weights. For example 15-20 repetitions at a weight that you struggle with by the end. This is to assist you in controlling the weight, and 'teach' your muscles what action they are trying to do.

You will also find that a good trainer will begin primarily with pin-loaded machines rather than free weights. This means that the machine will largely dictate what movement should be done; ie 'guide' you through a given technique, rather than you wobbling around with a dumbbell in hand. This teaches your muscles the correct movement pattern, or in other words, helps your body develop 'muscle memory'.

To start with, you will likely do an 'all-over' body workout, ie train all body parts in the one routine. You should only go through your weights routine once to twice per week for the first 4-6 weeks. This will ensure your muscles get plenty of rest between sessions and recover appropriately.

You will find that you will be quite sore after your workout, especially on the second day. This is quite normal, but the soreness will subside as you train more often. It is important to keep moving through this soreness, as it will keep the muscles warmer, preventing them from 'seizing up'.

In regards to technique, it is important to practise a 'full range of movement', ie go all the way up and all the way down. Having said that, it is just as important to not 'lock out' your joint at the top of the movement. If you do lock out a joint, you are loading the joint up with the weight rather than the muscle, which will put unnecessary strain on the joint and give your muscles rest.

Once you have these basics covered, you will find that you will maximise your workout results. It is very important to speak with a fitness professional to regularly update or change your routine. Your body will try to adapt to your training, so changing it often is important!

Good luck!!

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Simple Resistance Training Exercises

ByLisa Perkins

At the end of a long day, many people would rather head home to eat dinner and relax as opposed to exercising. This is a common to deal with stress and fatigue; however, some decide to handle it by doing some exercises to relieve tension and get re-energized. Going to the gym though could be a bit inconvenient for certain people because of a demanding schedule.

Resistance training exercises are advantageous because little equipment and space is required. They can be done with light dumb bells, resistance bands, a medicine ball, swiss ball, or even kettle bells. All this equipment is relatively cheap and built to last. Here are some that you can do on a consistent basis.

Chest Exercises

Chest exercises can be done with a flat bench, a swiss ball, or on the ground. A swiss ball is a little less stable, but this forces the body to balance itself. Two common exercises include the chest press and flys. The chest press involves pressing the dumbbells straight up from the chest. To do a chest fly, extend yours arms out over your chest. Then, pull your arms apart and let your arms drop to the side extended. Proceed to raise the weights back up to the original position. Resistance training exercises like this target your chest, as well as your triceps and shoulders.

Back Exercises

Resistance training exercises for the back can also be done using light dumbbells or a swiss ball. Among these include bent over rows and reverse flys. The main purpose of these exercises is to develop upper and middle back muscles, specifically latissimus dorsi and rhomboids. The swiss ball can be used for bent over rows. Controlling your balance is necessary when lifting weights on a ball. Keep your straight back and lift up until your shoulder blades touch.

Biceps Curls

If you want to do this on a ball, sit down while keeping your feet planted on the floor. Raise the dumbbells in front of your thighs, and slowly bend your elbows and lift towards your chest. Squeeze your biceps forcefully at the top of the movement, lower back down and repeat.

Leg Exercises

The best lower body exercise is the squat. You don't even need any dumbbells for it to be effective. Sit down until your thighs are parallel to the floor, and raise your arms straight forward for balance. Then, extend up until your knees are slightly bent. Avoid straightening the legs completely to keep pressure on the thighs.

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Resistance Band Training

Whether you're on the road, are too busy to get to the gym, or just looking for a good resistance exercise program that won't break the bank; resistance bands may be the answer.

Although there are a number of variations available for this type of exercising (bands, tubes, loops, straps, etc.), the principals remain the same. Instead of using cumbersome barbells, dumbbells, or kettle bells which rely on gravity to create negative force, this form of exercise utilizes rubber bands or tubes to create the negative resistance or force. These bands are similar to giant rubber bands that create force by stretching the band. The farther the band stretches, the more force is made available. Like rubber bands though, resistance bands have their limits as to how far they can be stretched, and just how much tension can be generated as a result.

Bands and tubes are available in varying colors, which generally translate into the identification of the bands strength, thicknesses, widths and lengths. Generally, the thicker / wider the band or tube, the more force they create and the harder they are to stretch. Optional handles are also available that will allow multiple bands or tubes to be used simultaneously, reducing the number of various band or tube thicknesses you have to purchase.

For isolation exercises, you would typically choose a band that is thinner than the ones you would use for training muscle groups. For instance, you would select a fairly heavy (thick) band for working the chest area (like a chest press movement), and a thinner band for working the biceps alone (for example when performing a one-arm biceps curl).

As for the pros and cons of resistance bands, there are both. I believe the pros outweigh the cons on this one though. Although they can occasionally get away from you and slap you alongside the head, they are fairly inexpensive, extremely portable and work the muscles in a smooth, full range of motion that can't be matched by some of the other alternatives out there. The bands have their limitations as far as which exercises you can perform with them, but not in the number of muscles that can be worked, or the intensity at which you can work them.

The following is a simple routine that will work the majority of your muscles as groups, along with some isolation exercises that will work specific muscles. Warm up and stretch thoroughly and give it a try:

For the upper body, start by warming up the shoulders with four (4) sets of Overhead Presses, at about 10 repetitions per set. With this movement, form is king. Body stays erect, abdominal muscles tight, and press through smoothly with both arms simultaneously or one arm at a time.

Overhead Press - Step onto the middle of a tube or band. Bring the handles up to the shoulders with palms facing forward and elbows pointed down toward the floor. From this starting position, with spine erect (never leaned forward) and stomach muscles tight, press the handles or band loops straight overhead. Try to keep your hands, elbows and arms perpendicular to your shoulders. After you've performed the recommended 10-12 repetitions, rest for 20-30 seconds and then repeat for a total of four stets. For more resistance, widen your foot spacing or use a thicker band/tube.

Then progress to alternating sets of Chest Presses and Low-Rows. Do four (4) sets of each with enough tension that you can only do about 6-8 repetitions. Do 6-8 reps of Chest Press, rest for as long as it takes to get comfortably into position for the Low Rows, and begin your Low Rows. These combined push/pull combinations are known as "super-sets". After you have performed one set of both exercises, rest for a moment and repeat. Just don't rest too long in between sets. You want to keep your muscles warm once you get them rolling.

Chest Press - Drape the loop of your band or tube over the shoulders and lower it to about the center of the shoulder blade area. With elbows in against the sides of your body, push outwards with palms down and forward. The hands should remain at the same level (parallel to the floor) as you push through to full extension. After you've performed the recommended 6-8 repetitions, move directly into position to do your set of Low Rows. Repeat for a total of four stets. For more resistance, wrap the band/tube around the torso or use a thicker band/tube.

Low Row - While seated on the floor, legs straight out in front of you, loop the middle portion of your band or tube over your feet, allowing it to settle into the indentation of your arch. With your upper body erect, shoulders slightly pushed back (like sticking out your chest) pull back on the handles as far as you can while keeping your arms close to your sides, elbows in. Your grip should be such that your palms are facing each other. After you've performed the recommended 6-8 repetitions, rest for 30 seconds and then get into position to do your next set of Chest Presses. Repeat for a total of four stets. For more resistance, widen your leg separation, or wrap the band/tube around your feet, or use a thicker band/tube.

From there, perform some alternating sets of Triceps Extensions and Biceps Curls. Here again, get in four (4) good sets of 6-8 repetitions each.

Triceps Extension - Step onto the middle of a tube or band. Bring the handles up to the shoulders with palms facing behind you and elbows pointed up toward the ceiling. From this starting position, with spine erect (never leaned forward or backward) and stomach muscles tight, press the handles or band loops straight overhead while keeping the elbows stationary. The upper arm does not move during this exercise, only the forearm portion, pivoting at the elbow. Make sure you keep your elbows in near your head, not allowed to point out to the sides. After you've performed the recommended 6-8 repetitions, move directly into the starting position for Biceps Curls. For more resistance, widen your foot spacing or use a thicker band/tube.

Biceps Curl - Step onto the middle of a tube or band. With feet shoulder width apart, palms facing forward and elbows in tight to the sides of your body, curl the handles up to within a few of inches of your shoulders. In this exercise the upper arms again remain stationary, so you are only allowing the forearms to curl up by pivoting at the elbow. After you've performed the recommended 6-8 repetitions, rest for 30 seconds before getting back into position for your next set of Triceps Extensions. For more resistance, widen your foot spacing or use a thicker band/tube.

Next, do some Band Squats. Stick to the usual four (4) sets of 6-8 repetitions. Focus on form and control here. The upper torso needs to stay erect throughout the entire movement. Squat down until your thighs parallel to the floor. If you are physically able to do so, just squat down as far as you comfortably can. Also, if the bands are too cumbersome, set them aside and perform a standard Body-weight Squat instead.

Band Squats - Step onto the middle of a tube or band. With feet shoulder width apart, bring your handles up to shoulder level, elbows bent and pointed down. Keeping the upper torso erect and abdominals tight, sit straight down as if to sit on a chair, and stop when the upper legs (thighs) are about parallel to the floor, and then stand back up. After you've performed the recommended 6-8 repetitions, rest for 30 seconds and then repeat for a total of four sets. For more resistance use a thicker band/tube.

Finally, finish up your work-out with some Bent-Leg Sit-ups and Alternating Side Planks to strengthen the core. These are free-hand exercises and require no bands or equipment. Do one or two sets of as many repetitions of the sit-ups as you can. Perform the side plank (with perfect form) and hold for 30 to 90 seconds on each side.

Bent-Leg Sit-Ups - Lie back on the floor and bring your knees back toward you. With your fingers extended, bring your feet back until they touch the tips of your fingers. With your fingers laced behind the head, lift the upper body up toward your knees. Focus on using only your abdominal muscles to "curl" your body up and forward (never pull the body up by pulling on your head with your clasped hands). If this is too much resistance for you, cross your arms in front of your chest and try again. If it is still too difficult, extend your arms straight out in front of you and try again. Perform as many repetitions as you feel comfortable doing. If you ever experience pain in the lower back while performing this exercise, stop immediately and focus your efforts on the next core exercise (Planks). Repeat for a total of 2 sets.

Alternating Side Plank - While sitting on the floor, lean to one side until your upper body rests on your elbow. Now raise your butt and straighten your body until your feet, butt, shoulders and head are all in alignment; straight as a "plank". Once you are in position, point your arm straight up toward the ceiling and hold your position for a count of 30 to 90 seconds. While remaining in this position, roll forward until you are resting on the other elbow and repeat for the 30-90 second interval. This is one set. Rest for a minute and repeat for a total of 2 sets. Remember, your head, spine, butt and heels should all be in a straight line during the "hold" portion of the Plank movement. No cheating! If you are unable to hold the plank for at least 30 seconds, drop down to your knees and pull the feet slightly back toward your butt. This should relieve a considerable amount of pressure and allow you to hold for the 30 seconds recommended.

There. You should have gotten a pretty good work-out, and it didn't cost a lot of money. I recently bought a pair of handles and two tubular bands (a heavy duty one and a light one) all for under $30. I can now use this equipment over and over again at no added cost. As you gain strength you can add bands/tubes as needed

I can tuck this gear into my suitcase pocket when traveling; put it in my bottom drawer at the office; or stuff it under my couch at home. It is amazing how good of a workout you can get while watching TV at night!

Give it a try. I think you'll be glad you did.

Dennis Lampman is a Certified Nutrition and Wellness Counselor, Certified Personal Trainer and Staff Writer with the Health Enhancement Group of New England, LLC, an education-based provider of health and wellness products and services.

As a 30-year veteran of the nutrition and fitness industry, Dennis possesses a depth of experience and knowledge that is difficult to find in this rapidly emerging field. He has competed in organized athletics since the 1970's, competing in football, track & field, weight-lifting, karate, wrestling, boxing, body-building, motocross and ice-hockey.

Now in his 50's, Dennis continues to play league ice-hockey in the winter and is a competitive triathlete in the summer. He and his wife of 31 years currently reside in the New England area. For more information about Dennis or the Health Enhancement Group of New England, go to: http://www.HealthEnhancementGroup.com.

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