Most women do not want to add bulky muscle, so they avoid weight training. This is not the case, unless women are injecting androgenic (male) hormones into their bloodstream. Performing weight training a couple times a week can benefit both genders to increase metabolism, recovery and weight loss.
Robert Morales, Fitness Director of Club Mansfield in Montreal: "The main reason weight training enhances weight loss is because it increases HGH (human growth hormone) secretion".
Roburt Tranter, Fitness Physiology Director of Medix School in London: "Body composition is improved significantly when HGH is released into the bloodstream. Both anaerobic cardiovascular exercise intervals and weight training stimulate the secretion of HGH. FFM (fat free mass) increases while FM (fat mass) decreases. If sustained cardio is added (30 minutes +), the body increase insulin sensitivity and utilization of HSL (hormone-sensitive lipase) the primary fat burning hormone, to further enhance favourable body composition".
Morales continues: "Maximum effort optimizes the secretion of hormones, so the harder you train your muscles, the more fat they will burn". He recommends high-intensity sessions with long recovery working large muscle groups. These sessions ensure the body burns fat constantly, even during recovery periods and when you are sleeping.
Dieting will not aid this process. Starvation diets deprive the body of nutrients and tell the body it is in a state of emergency, so it will begin storing fat and using muscle for fuel. This gluconeogenic process decreases metabolism significantly. Your energy levels will drop and any motivation for intense or long duration exercise may be lost.
Primal movements accelerate enhanced body composition because both prime mover muscles and accessory / stabilizing muscles are worked to exhaustion. Exhaustion can be elicited either with low repetitions and high weight or higher repetitions and lower weight even just body weight in certain exercises, especially plyometrics. Injuries are decrease with a lower weight and using all muscles in the body. Stabilizing the body, in explosive, balancing movements increase proprioception and further decrease injury risk, which eventually promotes further weight loss (no injury time off) and increases retention of personal training clients. These engaging circuits keep the client excited, enjoying the process and bring out the functionality we once took for granted as kids playing and participating in sport!
Here are some primal movements you may incorporate into your weight training program. Perform 12-15 repetitions of each exercise then move to the next, repeating the the entire process 2 - 3 times (sets) :
1) Introductory Level - Prisoner Squats: stabilize your cervical (neck) spine with hands behind your head and keep your buttocks anteriorly rotated (butt out). Lower into a squat keeping looking in the mirror to ensure knees stay behind toes and knees move linearly in the direction of your toes (zero to 15 degress off center).
2) Intermediate Level - DB (dumb bell) step-ups: create a desired step height, usually stacked and secure blocks at a gym. Engage your gluteals ensuring step depth creates greater then a 90 degree bend in the leading knee. Step up engaging core with light DBs in your hands, keeping your eyes focused on a spot in the mirror. Slowly lower (eccentric contraction, most beneficial), retain base of support (both feet under hips) and repeat with the alternate leg.
3) Advanced Level - LTP (lunge-twist-press) or Elite Level - LTBP (bend added): Grasp a medicine ball (MB) in your hands, pulling it close to your diaphragm (elbows at 90 degrees). Find a corridor/runway of 10 - 15 meters with a mirror at each end. Position your leading foot into a lunge, being sure not to have your knee surpass your toes and alternate knee hit the ground. Laterally rotate (twist) MB with torso 90 degrees to one side. **Optional: bend your torso inferiorly (downward), touch MB to ground for a tap (not to stabilize with a 3rd base of support), then bend superiorly (upward).** Laterally rotate back to mid-line (twist back), then repeat process with other leg.
For further information, please contact Roburt Tranter and Team Medix Fitness (college fitness program) in London, Ontario @ Medix School: (519) 659 - 4822.
No comments:
Post a Comment