Impact Athletes

It is not uncommon for clients to lost about 10 lbs. of bodyweight in their first 4-6 weeks of training. This rapid weight loss can be explained by a loss of water weight. During exercise, the body burns sugar, stored in the muscles, as fuel. All stored sugar in the body is linked to four water molecules, so an abrupt increase in training can cause a substantial loss of water weight. While the initial weight loss can be significant, it should not be expected to continue at th...is rate. . Experts agree that a healthy rate of weight loss is about one to two pounds a week. The reality is that weight loss that is more rapid than a pound or two a week is typically followed by an even more rapid weight gain. . Muscle adaptations also begin to occur at the 8-10 week mark. New muscle increases metabolic calorie burn and leads to a toned, aesthetic look. This is when a beautiful exchange of fat for lean body mass occurs. Oftentimes, this exchange is perceived as a plateau, but as long as you’re progressing in your training, you can be confident that you are getting results. This is why I encourage clients to focus on the mirror, rather than the scale. . So don’t panic when weight loss inevitably slows. Instead, focus your attention on achieving steady progress in your training. That way, you can see tangible results of your training. See more

One of the greatest benefits of resistance training is that it can be modified to besafe for all ability levels. For example, resistance training is utilized by physicaltherapists tobuild strength inpatients followinginjuries, strength and conditioning coaches to optimizepower in athletic populations,and everythingin-between.There is amisconception that resistance training is dangerous, and it can be, but it is remarkably safe when implementedappropriately. This sp...eaks to the importance of working with acompetent coach/trainer. A person is actually more likely toexperience aninjury from running than resistance training. In fact, participating in regular strength training is an effective method endurance athlete can incorporate to reduce risk of injury. Where people typically get injured with resistancetraining is prioritizing the weight being lifted over the quality of the movement. The greatest advantage of resistance training, when working with a professional, is the ability to regress and progressmovements from very simple tocomplex variations. This allows a person to gradually progress and gain strength and fitness in a systematic and safe manner. Often times, this leads people to achieving a level of fitnessbeyond what they previously thought possible.

Regular resistance training has been shown to: . - Increase metabolism (effective bodyweight control) - Lower blood pressure and cholesterol levels - Improve insulin sensitivity and lowering risk of developing diabetes... - Lower risk of cardiovascular disease - Decrease arthritic pain - Increase bone mineral density and decreased risk of fracture - Increase muscular strength and neuromuscular coordination - Alleviate depression, anxiety, and improve self-confidence . Heart disease has been the leading annual killer of Americans since World War II. On average, 650,000 Americans die each year from heart disease. Harvard Medical School has identified a strong connection between grip strength and health. With each 11-pound decrease in grip strength, researchers found a significantly increased risk of dying from: . - All causes (16%) - Heart disease (17%) - Stroke (9%) - Heart attack (7%) . This research highlights the importance of maintaining strength, especially as we age. Another study by the Harvard School of Public Health found that push-up capacity was more strongly linked with heart health than aerobic capacity. Specifically, men who could perform 40 or more push-ups had a 96% reduced risk of cardiovascular disease events when compared with the who were able to do less than 10 push-ups. This research supports the notion that consistent strength training has drastic health implications. . It is important to note that the benefits of resistance training (RT) are not only physical. Research has found that exercise is as effective a treatment for depression and anxiety as pharmaceutical drugs. Furthermore, RT improves cognitive function in general: . - Improved memory - Improved executive control - Improved quality of sleep - Improved self-esteem . This post could go on forever, but I’ll stop here. It is clear that RT has wide ranging health benefits, which is why I believe it should be a staple in everyone’s training routine. You would be hard pressed to find another intervention that could potentially have a greater impact on your health than consistent resistance training. . Stay tuned for Part 3: Modifiability See more

Part 1: Weight Loss . Did you know your body burns 70% of its total daily calories at rest? This is known as basal metabolic rate (BMR). That is to say, only 30% of daily calorie expenditure is due to physical activity and exercise. If you compare exercise modalities, cardio, such as jogging, cycling, and elliptical work, burns more calories during a workout than resistance training. However, those calories burned during exercise would fall under the roughly 30% of calories b...urned through daily activity. A more effective for strategy for weight loss would be increasing your BMR, which accounts for significantly greater daily calorie expenditure. Increasing lean body mass (muscle) is the MOST effective way to increase your BMR, and resistance training is the best way to build muscle. . A common weight loss strategy is calorie restriction (dieting). The problem with this strategy is that it leads to a DECREASE in BMR - the body will adapt to become efficient in a low calorie environment. A caloric deficit from dieting will result in weight loss, but when more daily calories are inevitably reintroduced (because long-term dieting is not practical), rapid weight gain will be experienced due to the decreased metabolism. . A winning weight loss game plan is: - A combination of cardiovascular and resistance training - Eating in a slight calorie deficit while consuming 0.7 grams of protein per pound of bodyweight (facilitates lean body mass) . Stay tuned for part 2 of Why Resistance Training is Superior: Strength is Health." See more

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