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Consistent resistance training is one of the best ways for both men and women to improve their health and facilitate healthy weight loss. Routine resistance training will promote chronic, healthy adaptations in your body.
Most people associate vigorous cardiovascular work, like running, as the best means for losing unwanted body fat. Prolonged running usually rates 12+ METs (exertion level from a scale of 1-20) and uses a lot of energy during exercise. Cardiovascular programs can develop some very beneficial, chronic health adaptations. It develops type-I muscle fiber, termed ‘slow twitch’ muscle since it is associated with prolonged, synchronous movement, and has low energy utilization when at rest.
Free-weight resistance training is nowhere near as vigorous as a bout of prolonged cardiovascular exercise. It usually comes in at ~6 METs, burning only a moderate amount of energy. However, you will be developing anaerobic, type-II muscle fiber, as apposed to cardio’s aerobic, type-I muscle fiber. This muscle type, developed by high-intensity, quick movements, is termed ‘fast twitch’ and has a high energy utilization when at rest. In total, the increased type-II muscle fiber incured by resistance training increases yourÂ resting energy expenditure (REE), causing you to burn more total calories than you would doing the more vigorous cardiovascular work.
Almost any health factor can be directly affected by diet. This is especially true when it comes to body fat. When a person eats more calories than they expend during the day, the extra energy is stored in the vacuoles of adipocyte cells as white adipose tissue (fat). Each pound of fat stored on a person’s body represents ~3,500K/calories of stored energy. If one consumes fewer calories in a day than they use up, then their body will tap into their white adipose (fat) reserves for fuel. If a person is consistently in a calorie deficit, they will consistently burn off fat…among other things.
As stated earlier, muscle mass has a higher resting energy expenditure than other body mass-types. When in a calorie deficit, the human body seeks homeostasis (equilibrium) and will take certain steps to achieve it. Since lean mass is high-maintenance and is not vital to self-preservation, it is catabolized (used as energy) right along with fat in order to fuel your body’s energy needs. Once a person comes off a diet-only program, they often experience a ‘yo-yo’ effect and gain the weight back, if not more than what they originally lost. This is because they lost lean mass, so their baseline metabolic rate is now lower than when they began dieting.
Regular resistance training will help a person maintain lean muscle mass, even in a calorie deficit. Regular overload of the skeletal muscle with resistance training signals to the body that the extra muscle is vital to homeostasis and self-preservation, and thus the body will more heavily rely on white…
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Real Weight Loss: Move Weight To Lose Weight – Slaven Man's Gym is backed with a 60 Day No Questions Asked Money Back Guarantee. If within the first 60 days of receipt you are not satisfied , you can request a refund by sending an email to the address given inside the product and we will immediately refund your entire purchase price, with no questions asked.