Strength training is a powerful tool that can help you achieve your fitness goals, whether it’s losing weight, gaining muscle, or both. While many people associate weight loss with cardio exercises, the truth is that lifting weights can be just as effective, if not more so, for shedding those unwanted pounds. In this comprehensive guide, we’ll explore the benefits of strength training for weight loss and muscle gain, provide step-by-step instructions on how to incorporate it into your fitness routine, and offer tips and strategies to maximize your results.

Understanding Body Composition and Body Recomposition

Before delving into the specifics of strength training for weight loss and muscle gain, it’s important to understand the concept of body composition. Your body composition refers to the ratio of fat mass to lean mass in your body. Lean mass includes muscle, bones, organs, and other tissues, while fat mass refers to body fat.

Body recomposition is the process of simultaneously losing body fat and gaining muscle mass. Traditionally, weight loss and muscle gain have been approached separately – individuals would go through a bulking phase to build muscle and then cut to reduce body fat. However, body recomposition aims to achieve both goals simultaneously, resulting in a leaner, more toned physique.

The Benefits of Strength Training for Weight Loss

Burning Calories and Boosting Metabolism

One of the primary benefits of strength training for weight loss is its ability to burn calories. While cardio exercises like running or cycling are often associated with calorie burn, strength training can be just as effective. When you lift weights, your muscles require energy to contract, leading to the burning of stored fuel, including glycogen and adipose tissue. The number of calories burned during a strength training workout depends on factors such as body weight, exercise intensity, specific exercises performed, and workout duration.

Additionally, strength training can increase your basal metabolic rate (BMR), which refers to the number of calories your body burns at rest. Muscle tissue is metabolically active, meaning it requires more energy to maintain than fat tissue. By increasing your lean muscle mass through strength training, you can elevate your BMR, allowing you to burn more calories throughout the day, even when you’re not actively exercising.

Building Lean Muscle Mass

Strength training is essential for building and maintaining lean muscle mass. As you challenge your muscles through resistance exercises, such as weight lifting, you stimulate myofibrillar protein synthesis, which leads to the growth and strengthening of muscle fibers. Increasing your lean muscle mass not only improves your overall physique but also helps to boost your metabolism and increase your calorie-burning potential.

Improving Body Composition

Strength training can significantly impact your body composition by reducing body fat and increasing lean muscle mass. While weight loss alone might result in a decrease in both fat and muscle mass, strength training helps to preserve muscle tissue while primarily targeting fat loss. This can lead to a more favorable body composition, with a higher proportion of lean muscle and a lower percentage of body fat. As a result, you can achieve a leaner, more toned appearance, even if your weight stays relatively the same.

Enhancing Overall Health and Functionality

In addition to weight loss and muscle gain, strength training offers numerous benefits for overall health and functionality. By engaging in regular strength training, you can develop strong bones and reduce the risk of osteoporosis. It can also improve your ability to perform day-to-day activities and enhance your balance, reducing the risk of falls and injuries.

Strength training has been shown to be effective in managing chronic conditions such as arthritis, back pain, obesity, heart disease, depression, and diabetes. Additionally, research suggests that it may improve cognitive function and mental well-being, particularly in older adults.

Incorporating Strength Training Into Your Fitness Routine

Now that you understand the benefits of strength training for weight loss and muscle gain, it’s time to learn how to incorporate it into your fitness routine. Follow these steps to get started:

Step 1: Set Clear Goals

Before beginning any exercise program, it’s important to set clear goals. Determine what you want to achieve through strength training – whether it’s losing a certain amount of weight, gaining muscle, or improving overall fitness. Setting specific, measurable, achievable, relevant, and time-bound (SMART) goals will help you stay focused and motivated throughout your journey.

Step 2: Consult with a Professional

If you’re new to strength training or have any underlying health conditions, it’s advisable to consult with a professional, such as a personal trainer or fitness instructor. They can assess your fitness level, provide expert guidance on proper form and technique, and create a tailored workout plan that aligns with your goals and abilities.

Step 3: Design Your Workout Program

Designing an effective workout program involves selecting the right exercises, determining the appropriate intensity and volume, and planning for progression over time. Consider the following factors when creating your strength training program:

Exercise Selection

Choose exercises that target all major muscle groups to ensure a balanced and comprehensive workout. Some examples of compound exercises that engage multiple muscle groups include squats, deadlifts, bench presses, overhead presses, and rows.

Intensity and Volume

The intensity of your strength training workouts refers to the amount of weight you lift, while volume refers to the number of sets and repetitions you perform. To promote weight loss and muscle gain, aim for moderate to high-intensity workouts with a weight that challenges you within the 8 to 12 repetition range. Gradually increase the weight as you become stronger and more comfortable with the exercises.

Progression and Variation

To continue seeing progress and avoid plateaus, it’s essential to incorporate progression and variation into your strength training program. This can involve increasing the weight, adding more sets or repetitions, or introducing new exercises. Additionally, consider incorporating different training techniques, such as supersets, drop sets, or circuit training, to keep your workouts challenging and engaging.

Step 4: Establish a Consistent Routine

Consistency is key when it comes to strength training for weight loss and muscle gain. Aim to perform strength training workouts at least two to three times per week, allowing for rest days in between to allow your muscles to recover and repair. Consistency will help you build strength, increase lean muscle mass, and achieve your desired results.

Step 5: Monitor Your Progress

Keep track of your progress throughout your strength training journey. This can involve recording the weights and repetitions you perform for each exercise, taking measurements of your body, and noting any changes in your overall fitness level. Monitoring your progress will help you stay motivated and make adjustments to your program as needed.

Nutrition for Weight Loss and Muscle Gain

While strength training is a crucial component of your fitness routine, it’s important to remember that nutrition plays a significant role in achieving your weight loss and muscle gain goals. To optimize your results, consider the following nutrition guidelines:

Calorie Balance

To lose weight, you need to create a calorie deficit by consuming fewer calories than you burn. However, it’s important to strike a balance – consuming too few calories can hinder your progress and negatively impact your energy levels and overall health. Consult with a registered dietitian or nutritionist to determine the appropriate calorie intake for your goals and ensure you’re getting the nutrients your body needs.

Macronutrient Distribution

In addition to overall calorie balance, the distribution of macronutrients – carbohydrates, proteins, and fats – is important for weight loss and muscle gain. A balanced diet that includes an adequate amount of protein is essential for muscle growth and repair. Aim to consume lean sources of protein, such as chicken, fish, tofu, beans, and Greek yogurt, with each meal. Carbohydrates provide energy for your workouts and should come from whole grains, fruits, and vegetables. Healthy fats, such as avocados, nuts, and olive oil, are also important for overall health and should be consumed in moderation.

Meal Timing

Consider the timing of your meals and snacks to support your strength training goals. Fueling your body with a balanced meal or snack containing carbohydrates and protein before and after your workouts can provide the necessary energy and nutrients for optimal performance and recovery.

Hydration

Staying hydrated is crucial for overall health and performance. Aim to drink an adequate amount of water throughout the day, especially before, during, and after your strength training workouts. Hydration supports proper muscle function and helps regulate body temperature.

Tips for Success

To make the most of your strength training program for weight loss and muscle gain, consider the following tips:

1. Prioritize Proper Form and Technique

Maintaining proper form and technique during strength training exercises is crucial for avoiding injuries and maximizing results. Focus on quality over quantity, ensuring that you’re using proper alignment, engaging the appropriate muscles, and moving through a full range of motion.

2. Gradually Increase Intensity

Progression is key when it comes to strength training. Gradually increase the weight, repetitions, or sets over time to challenge your muscles and continue making progress. However, always listen to your body and avoid pushing yourself to the point of pain or injury.

3. Incorporate Cardiovascular Exercise

While strength training is effective for weight loss and muscle gain, incorporating cardiovascular exercise into your routine can further enhance your results. Cardio exercises, such as jogging, cycling, or swimming, can help increase calorie burn, improve cardiovascular health, and support overall fitness.

4. Get Adequate Rest and Recovery

Allowing your body time to rest and recover is essential for optimal results and injury prevention. Aim for at least one to two rest days per week, during which you can engage in light activity, stretching, or foam rolling to promote recovery.

5. Stay Consistent and Stay Motivated

Consistency and motivation are vital for achieving your strength training goals. Set a schedule, commit to your workouts, and stay motivated by tracking your progress, celebrating milestones, and finding enjoyment in the process.

Conclusion

Strength training is a valuable tool for weight loss and muscle gain. By incorporating regular strength training workouts into your fitness routine, you can burn calories, build lean muscle mass, improve body composition, and enhance overall health and functionality. Remember to prioritize proper form, gradually increase intensity, and fuel your body with a balanced diet to support your goals. With consistency, dedication, and the right mindset, you can achieve the results you desire and enjoy a healthier, stronger, and more confident version of yourself.

If you’re a resident of Port Washington NY looking to get back in shape, lose weight, and gain strength all at once, you’re in luck! Combining strength training with cardio exercises is the perfect formula to achieve your goals. In this article, we will explore how to incorporate strength training into your fitness routine to help you retain muscle mass, build muscle, and shed those unwanted pounds.

Strength training is crucial for anyone seeking to lose weight and get fit. Not only does it help you build lean muscle mass, but it also increases your metabolism, allowing you to burn more calories throughout the day. By incorporating strength training exercises into your routine, you’ll not only be able to lose weight but also retain your hard-earned muscle mass.

To start your journey towards gaining strength and losing weight, consider incorporating the following exercises into your workout routine:

1. Squats: Squats are a compound exercise that targets multiple muscle groups at once, including your quadriceps, hamstrings, and glutes. They help build overall lower body strength and can be performed with body weight or added resistance such as barbells or dumbbells.

2. Deadlifts: Deadlifts are excellent for building overall strength and targeting major muscle groups like the hamstrings, glutes, and back. They involve lifting a barbell or dumbbells from the ground while maintaining proper form. Deadlifts engage both the lower and upper body, making them a fantastic full-body exercise for strength gains.

3. Push-ups: Push-ups are a classic exercise that primarily target your chest, shoulders, and triceps. They engage multiple muscle groups in your upper body and can be modified to suit your fitness level. Incorporating push-ups into your routine helps build upper body strength and endurance.

4. Lunges: Lunges are a great exercise for targeting the lower body, including the quads, hamstrings, and glutes. They can be performed with body weight alone or using dumbbells. Lunges improve balance, stability, and overall lower body strength.

5. Plank: Planks are a staple exercise for building core strength. They engage your abs, lower back, and stabilizer muscles. Start in a push-up position and hold your body straight, creating a straight line from your head to your toes. Planks are a low-impact exercise that can be performed anywhere, making them a perfect addition to your routine.

While these exercises are essential for gaining strength and building muscle, it’s equally important to incorporate cardio exercises into your routine to burn calories and shed excess weight. Activities such as running, swimming, cycling, or high-intensity interval training (HIIT) can help you burn calories effectively, leading to weight loss.

In addition to the exercises mentioned above, consider incorporating interval training into your routine. This involves alternating between high-intensity exercises and short periods of rest. Interval training not only burns more calories in less time but also helps enhance cardiovascular fitness and improves endurance.

Port Washington NY offers various fitness options for strength training and cardio exercises. Gyms, local parks, and recreational centers provide opportunities for men and women looking to lose weight and get fit. Consider consulting a personal trainer to ensure proper form and to develop a customized exercise plan that suits your individual needs and goals.

In conclusion, combining strength training with cardio exercises is an excellent way to gain strength, retain muscle mass, and lose weight in Port Washington NY. By incorporating exercises like squats, deadlifts, lunges, push-ups, and planks into your routine, you’ll be well on your way to achieving your fitness goals. Remember to consult a professional and listen to your body throughout the process. Happy exercising!

Are you over 40 and looking to get back in shape? Do you want to gain strength, build muscle, and retain muscle mass? Look no further than Inform Fitness and their effective personal training method in Port Washington, NY. Whether you’re a man or a woman, Inform Fitness can help you achieve your fitness goals and transform your body.

The Inform Fitness personal training method is designed to optimize strength and muscle gain while prioritizing safety and efficiency. With their team of highly trained and experienced trainers, Inform Fitness offers a personalized approach to fitness that is tailored to your specific needs and goals.

One of the key aspects of the Inform Fitness method is the use of slow-motion strength training. Instead of traditional, fast-paced workouts, Inform Fitness focuses on slow, controlled movements that target and fatigue the muscles more effectively. By slowing down the movement, you eliminate momentum and engage the muscles throughout the entire range of motion, resulting in maximum muscle fiber recruitment and stimulation.

This method not only promotes muscle growth but also helps to retain muscle mass, which is essential, especially as we age. As we get older, our bodies naturally start to lose muscle mass, leading to decreased strength and mobility. Inform Fitness helps you to combat this by stimulating and challenging your muscles, effectively slowing down the muscle loss process.

Another benefit of the Inform Fitness method is that it is low impact, making it ideal for individuals who may have joint issues or other limitations. Slow-motion strength training puts less stress on the joints, reducing the risk of injury while still providing a challenging workout. This makes it suitable for individuals with a range of fitness levels and abilities.

When you join Inform Fitness in Port Washington, NY, you’ll work closely with a dedicated personal trainer who will guide and motivate you throughout your fitness journey. They will design a customized program that aligns with your goals and makes adjustments as you progress. This personalized attention ensures that you are constantly challenged and making steady progress towards your desired results.

In addition to slow-motion strength training, Inform Fitness also incorporates other components into their training programs, such as cardiovascular exercises and flexibility training. This well-rounded approach ensures that you not only build strength and muscle but also improve your cardiovascular fitness and maintain a healthy range of motion.

With their state-of-the-art facility and top-notch equipment, Inform Fitness provides an optimal training environment. The comfortable and private setting allows you to focus solely on your workout without any distractions, ensuring a highly productive session every time.

If you’re ready to get back in shape, gain strength, and build muscle, Inform Fitness in Port Washington, NY, is the perfect place for you. Their personal training method is effective, efficient, and tailored to your needs, allowing you to achieve your fitness goals in a safe and timely manner. Don’t wait any longer, take the first step towards a fitter, stronger you today!

Introduction:

As we age, staying fit and healthy becomes increasingly important. As we hit the 40s and beyond, our bodies naturally undergo changes that can make it more challenging to get back in shape. However, with the right approach and dedication, it is possible to gain strength, get fit, build muscle, retain muscle mass, and even lose weight. In this article, we will explore some effective strategies and resources available in Port Washington, NY, to help men and women over 40 get back in shape.

1. Setting Realistic Goals:

The first step in any fitness journey is setting realistic goals. Remember, getting back in shape is a gradual process. Focus on making small, achievable changes to your lifestyle, such as incorporating regular exercise, improving nutrition, and maintaining consistency. Celebrate each small victory to stay motivated as you progress towards your ultimate fitness goals.

2. Exercise with Proper Guidance:

To gain strength, build and retain muscle mass, it is crucial to engage in targeted exercises. High-intensity strength training, such as the program offered by Inform Fitness in Port Washington, can be highly effective for individuals over 40. Their program focuses on slow-motion strength training, minimizing the risk of injury while maximizing muscle stimulation. Trainers at Inform Fitness can provide personalized guidance and ensure you are performing exercises correctly for optimal results.

3. Cardiovascular Exercise:

In addition to strength training, incorporating cardiovascular exercise into your fitness routine is essential. Engaging in activities such as brisk walking, swimming, cycling, or group fitness classes can help improve your cardiovascular health, increase endurance, and burn calories. Aim for at least 150 minutes of moderate-intensity cardiovascular exercise per week, spread across several days.

4. Nutrition and Weight Management:

To get back in shape and lose weight, paying attention to your nutrition is key. Focus on consuming a well-balanced diet consisting of lean proteins, whole grains, fresh fruits and vegetables, and healthy fats. Limit processed foods and sugary beverages, as they can hinder progress. Consult a registered dietitian in Port Washington, who can help design a personalized nutrition plan based on your specific goals and dietary needs.

5. Hydration and Recovery:

Hydration and recovery play vital roles in any fitness journey. Water helps transport nutrients, supports digestion, and maintains overall health. Aim to drink at least eight glasses of water per day. Proper recovery through sufficient sleep and rest days allows your body to repair and rebuild, reducing the risk of injury and promoting muscle growth.

Conclusion:

Getting back in shape after the age of 40 is a rewarding endeavor that requires commitment, patience, and the right resources. By setting realistic goals, engaging in targeted exercises, balancing cardiovascular training, focusing on nutrition, and prioritizing proper hydration and recovery, you can make significant progress towards getting fit. Whether you choose to join Inform Fitness or consult with a registered dietitian in Port Washington, accessing the right guidance and resources will greatly enhance your journey. Remember, consistency is key, and each small step towards your fitness goals is a victory in itself. Embrace the journey and enjoy the benefits of a healthier, more vibrant life.

Are you over 40 and looking to get back in shape, gain strength, and build muscle? Perhaps you reside in beautiful Port Washington, NY? This article is designed to provide you with valuable insights and tips on how to effectively build muscle and retain muscle mass as you age, ensuring a fit and strong physique well into your prime years.

1. Understand the Importance of Strength Training:

As you age, maintaining muscle mass becomes increasingly crucial for overall health and functional well-being. Engaging in regular strength training activities helps combat age-related muscle loss, raises metabolic rate, and enhances bone density. To gain strength and build muscle, incorporate a combination of resistance exercises like weightlifting, bodyweight exercises, and resistance band workouts into your fitness routine.

2. Tailor Your Workout Routine:

Designing a well-rounded workout routine is crucial for effectively building muscle after 40. Focus on compound exercises that engage multiple muscle groups simultaneously, such as squats, deadlifts, bench presses, and pull-ups. Additionally, incorporate targeted exercises for specific muscle groups to ensure overall muscle development. To maximize gains, it’s advisable to work out at least three to four times a week, allowing sufficient time for recovery between sessions.

3. Optimize Nutrition:

Proper nutrition plays a pivotal role in building muscle and retaining muscle mass. Ensure your diet is rich in lean proteins, which provide the necessary amino acids for muscle repair and growth. Include foods like lean meats, poultry, fish, eggs, legumes, and tofu. Additionally, consume a balance of complex carbohydrates, healthy fats, and a rainbow of fruits and vegetables to support overall health and energy levels. Consider consulting a registered dietitian or nutritionist to develop a personalized meal plan tailored to your specific needs.

4. Prioritize Recovery and Rest:

Allowing your body adequate time for recovery and rest is paramount when building muscle after 40. Aim for seven to nine hours of quality sleep each night to support muscle repair and overall well-being. Incorporate active recovery methods, such as foam rolling or gentle stretching, to alleviate muscle soreness and enhance flexibility. Additionally, consider alternating intense workout days with lighter sessions to prevent overtraining and reduce the risk of injury.

5. Seek Support and Guidance:

Embarking on a fitness journey at any age can feel overwhelming. To ensure you stay motivated and safe, consider seeking support and guidance from fitness professionals. Working with a qualified personal trainer can help you create a customized workout plan that aligns with your goals and abilities, providing expert guidance and accountability along the way.

Conclusion:

Building muscle after 40 is not only possible but also essential for a healthy and active lifestyle. By incorporating regular strength training, tailoring your workout routine, optimizing nutrition, prioritizing recovery and rest, and seeking professional guidance, you can gain strength, get fit, and retain muscle mass well into your 40s, 50s, and beyond. Start your journey to a stronger self in the vibrant community of Port Washington, NY.

Are you a man or woman over 40 looking to get back in shape? Are you striving to gain strength, get fit, and retain muscle mass? Look no further than Inform Fitness in Port Washington, NY. With their efficient and effective workout routine, you can build muscle, regain your strength, and achieve your fitness goals.

As we age, it becomes increasingly important to take care of our bodies and maintain muscle mass. Unfortunately, many traditional workout methods can be time-consuming and overwhelming, especially for those who are just starting their fitness journey or have been out of shape for a while. Inform Fitness understands these challenges and has designed a program specifically tailored to help you get back in shape and build muscle at any age.

One of the key advantages of training at Inform Fitness is their focus on slow motion, high-intensity resistance training. This method involves performing exercises in a slow, controlled manner with an emphasis on proper form and technique. By slowing down the movement, you engage your muscles more effectively, ensuring a safe and efficient workout. It also reduces the risk of injury, which is particularly important for individuals over 40.

The team at Inform Fitness believes that gaining strength and building muscle doesn’t have to mean spending hours at the gym. Their workouts are designed to be time-efficient, typically lasting just 20 minutes once or twice a week. This approach is perfect for those with busy schedules who want to maximize their results without sacrificing too much time.

In addition to building muscle, Inform Fitness can also help you in your weight loss journey. Building muscle mass can increase your metabolism, allowing you to burn more calories throughout the day, even at rest. By combining strength training with a healthy diet and regular cardio exercise, you can achieve both your weight loss and muscle-building goals.

Retaining muscle mass is crucial as we age, as it helps maintain mobility, bone density, and overall health. Inform Fitness understands the needs of older adults and provides a safe and supportive environment to exercise. Their trainers are experienced and knowledgeable, ready to guide you through your fitness journey.

Located in Port Washington, NY, Inform Fitness is conveniently accessible for those in the surrounding area. The facility is well-equipped with state-of-the-art equipment, ensuring you have everything you need for an effective workout.

If you’re a man or woman over the age of 40 looking to get back in shape, Inform Fitness in Port Washington, NY is the place for you. With their slow motion, high-intensity resistance training, you can gain strength, build muscle, and retain muscle mass. Their time-efficient workout routine is perfect for busy individuals, and their knowledgeable trainers are there to support you every step of the way. Don’t let age stop you from achieving your fitness goals – take the first step and join Inform Fitness today.

To learn more about Inform Fitness and their programs, give us a call to schedule a consultation. It’s never too late to get back in shape and prioritize your health and well-being. Take the first step today and reap the benefits of a stronger, fitter, and healthier you.

Relationships generally interest me, but none more so than those where correlation is misunderstood as causation. This logical fallacy, known as false cause, can be especially misleading when navigating the ‘exercise-to-lose-weight’ conundrum.

It was not all that long ago when it was considered naïve by health practitioners to believe that increased activity contributed to fat loss. Louis Newburgh of the University of Michigan determined in 1942 that a 250-pound man would only burn three calories by walking up a flight of stairs. Newburgh calculated that “He will have to climb twenty flights of stairs to rid himself of the energy contained in one slice of bread!” The only thing Newburgh could say of exercise was that it would make that same man hungrier.

Then, during the sixties, nutritionist Jean Mayer, the future president of Tufts University, contradicted that mainstream thinking arguing that a ‘sedentary lifestyle’ was the primary cause of our Nation’s obesity problem. Mayer and other physicians of the time were shocked to learn that obese patients often ate less food than their leaner counterparts. They also observed that obese people were much less active. Mayer therefore concluded (and heavily promoted) that low levels of activity were the cause of obesity.

It surprises me that today’s medical community still believes that inactivity causes obesity. We frequently hear that as an industrialized and modern nation, we are drastically less active, expend significantly fewer calories, and therefore are overweight.

Our advancements as a society have afforded us convenience and accessibility. True, but this is a perfect example of when a correlation does not realize causation!

Assistant Professor of Anthropology at Hunter College, Dr. Herman Pontzer recently put the ‘sedentary lifestyle’ theory to the test. Dr. Pontzer and his colleagues measured the high daily energy expenditure among the Hadza people of Tanzania, one of the few remaining traditional hunter-gatherer populations. Would the Hadza, whose lifestyle is exceptionally non-sedentary, expend more energy than we do?

Unexpectedly, Pontzer and his team found that they don’t expend more energy than us – suggesting that inactivity is not the source of today’s obesity problems. Their findings were published in a study last July.

In a New York Times article (August 24, 2012), Pontzer wrote:

“How can the Hadza be more active than we are without burning more calories? It’s not that their bodies are more efficient, allowing them to do more with less: separate measurements showed that the Hadza burn just as many calories while walking or resting as Westerners do…

We think that the Hadzas’ bodies have adjusted to the higher activity levels required for hunting and gathering by spending less energy elsewhere. Even for very active people, physical activity accounts for only a small portion of daily energy expenditure; most energy is spent behind the scenes on the myriad unseen tasks that keep our cells humming and our support systems working. If the Hadza’s bodies somehow manage to spend less energy in those areas, they could easily accommodate the elevated energy demands of hunting and gathering. And indeed, studies reporting differences in metabolic-hormone profiles between traditional and Western populations support this idea (though more work is needed).”

Asserting that inactivity is not the source of today’s obesity problems, Dr. Pontzer surmises that “the Hadza’s bodies somehow manage to spend less energy” at other times of their daily life in order to compensate for the high “energy demands of hunting and gathering.”

Pontzer is referring to ‘homeostasis’ – the physiological mechanisms that regulate and stabilize all of our biological functions, including energy expenditure. As Harvard physiologist Walter Cannon put it back in the thirties, “Somehow the unstable stuff of which we are composed had learned the trick of maintaining stability”. It is possible that the Hadza slept more in order to maintain an energy balance.

Here’s the kicker folks – most homeostatic regulation is controlled by the release of hormones into the bloodstream. Insulin, a hormone and the primary regulator of how we store fat, is secreted into our bloodstream in response to the carbohydrates in our diets – when our insulin levels are elevated, fat accumulates in our fat cells.

Put simply, insulin can increase the fat our bodies store and decrease the fat we burn, irrespective of our activity levels. Eliminating grains and sugar from our diets is more critical than increasing activity to lose fat because they raise our blood sugar and therefore raise our insulin levels.

While not offering scientific proof, we did however demonstrate in last week’s blog post, The ‘Lose Fat and Get Strong’ Challenge’, the case of Inform Fitness client David Restrepo, who dropped 40 pounds in only eight months and has since maintained his weight. David’s success was attributable to two things: (1) performing the Power-of-10 workout a mere 40 minutes a week at our prescribed level of intensity; and (2) eliminating grains and sugars from 80 percent of his diet. With absolutely no additional cardio, David’s results belie the cardinal rule of conventional weight-loss ‘wisdom,’ that a high level of activity is necessary for sustained fat loss.

It is more likely that by keeping his insulin levels low, David not only decreased the amount of fat he stored, he also increased the amount of fat he mobilized and utilized for fuel (fat burned during his workouts).

We are all different and have different sensitivities to insulin based on aspects of our diet and lifestyle, as well as our genetic predispositions and age. Given the same food and the same amount of carbohydrates, some people will secrete more insulin than others, and that insulin’s exponential effect on our overall level of insulin resistance will vary. In addition, we all have different sensitivities to foods that may or may not stimulate insulin secretion, such as dairy, nuts, diet sodas and coffee.

So we can be fat and sedentary, or fat and active. The hormone insulin and not our activity level is what governs our body-fat percentage. The positive correlations that can be drawn between physical activity and our health, and even our weight, are many! But, it is more than likely that our physical activity levels are not the primary cause of body fat either being stored or burned. The food that we put into our mouths and its effect on the secretion of insulin will determine our state of fatness.

Once again, it’s those darned hormones that are the blame for everything.

If you’re here, you may understand what personal training is, and are leaning towards it as your fitness methodology of choice to get back in shape, lose weight, gain strength or reach some other fitness goal. As well, you may already understand how you go about evaluating personal trainers and personal training facilities.

In this post we’re going to take a slight departure and talk about why I chose the particular personal training method we use at InForm fitness.

As we discussed, or you may be finding out, personal training approaches are almost as unique as the trainers themselves, but our approach at InForm Fitness is far less about being different, and far more about being effective.

The Noblest of Endeavors.

As I’ve stated before, personal trainers serve a highly noble purpose – helping individuals maximize the utility of the most important asset they will ever own – their health and vitality.

Much like the medical field, our aim is to promote health, prevent disease and injury and make our ‘patients’ as healthy as they can be for as long as they are able and willing.

I can’t think of a more important cause to take on than this, or a more worthwhile endeavor an individual can choose. And frankly, that is why I do it.

But from this common root, many approaches to helping clients maintain their health and vitality spring forth.

And here’s where it’s important to understand InForm Fitness’ approach.

InForm Fitness Methodology – Underpinnings

To maximize the utility of an individual’s health and vitality, the InForm Fitness methodology was designed to achieve certain aims.

Unless you’re in the medical field or have an avid interest, the average person does not understand much about the major systems of the human body and how they work – much like automobiles or other complex machines. However, like automobiles, most people don’t need to know anything beyond the basics to keep it running or know what to do when it doesn’t. Fortunately, your personal trainer should understand these systems. We certainly do at InForm Fitness. 

It’s in this understanding, our fitness methodology was put together based on these core underpinnings:

1. The Importance of Muscle: The musculoskeletal system is the foundational system of the body and therefore, at the foundation of human health.
2. Maintaining the Musculoskeletal system: All other bodily systems are there to support the musculoskeletal system.
3. What is needed to build muscle?: Developing muscle mass, and subsequently strength, requires a specific process by which the musculoskeletal system is strengthened and nurtured.
4. What is the best way to build muscle? There is a specific way the body creates muscle mass requiring the right environment and equipment.
5. While gaining muscle mass, injury and/or unnecessary wear and tear must be avoided

Let’s take a look at each of these.

1. The Importance of Muscle: The musculoskeletal system.

Without turning this into a doctoral thesis, we’re going to take a ‘top of the waves’ look at bodily systems.

The musculoskeletal system – our bones, ligaments, tendons, joints, muscles, cartilage etc. – is the foundational system of the body. 

If you think about it, the musculoskeletal system is the thing that gives us shape and structure, allows us to move and react, and protects other bodily systems – think of the relationship between the skull and spinal column and our neurological systems, and the relationship between bone and marrow to our immunological system to name just a few. 

All other bodily systems – respiratory, circulatory, neurological, gastrointestinal and immunological – are all there to support and maintain the musculoskeletal system. In reality, there is a close symbiotic relationship between all these systems.

Through this symbiosis, the more vital the musculoskeletal system, the more vital the other systems and the entire body.

2. Maintaining the musculoskeletal system.

If the musculoskeletal system is a foundational bodily system, muscle mass, and subsequently strength, are barometers of a healthy musculoskeletal system.

If we don’t do anything about it, we naturally lose both muscle mass and strength over time as we age.

Therefore, if we are to maintain optimal health, maintaining and enhancing the musculoskeletal system through increasing both muscle mass and strength as we age are essential to long term whole body health, independence and activity.

And this is the core objective for the InForm Fitness Personal Training methodology – help clients increase muscle mass and strength.

But…. there’s a way to go about it and a way not to go about it.

3. What is needed to build muscle? There is a specific way the body creates muscle mass.

The musculoskeletal system has a highly tuned stimulus/response mechanism built in.

If you stimulate the system in the right way, it will respond in kind – with mass and strength.

To stimulate this system to get the mass and strength outcomes we’re looking for, people need to move heavy weights or objects to ‘stress’ the muscles and bones. In other words, make them work.

If we stress the muscles in the right way, in the right amount, just frequently enough, we will yield the health outcomes we’re looking for.

4. What is the best way to build muscle?

We introduced the idea of moving heavy weights and/or objects to invoke the body’s reaction to ‘stress’. I want to take a moment and clarify ‘heavy’ weights. Heavy is a relative term. We are talking about a). Weights and objects ‘heavy enough’ to stress YOUR specific muscle or set of muscles and b). ‘heavy’ is relative from person to person. What’s heavy to you, and what’s heavy to a professional linebacker may be completely different things.

How much is enough?

So we learned the Inform Fitness Methodology is about stressing the musculoskeletal system in the right amounts to get the response we’re looking for.

But that’s only half of the equation.

The ‘amount’ is just as critical.

With all this talk about weights and stress you may be thinking this sounds hard, even risky.

The Environment

Getting to the point where your stressing muscles to the point of reaction, requires your complete focus. A cool, distraction-free environment is critical to have your full attention on the important work at hand.

Fitness Equipment

As well, you will need some equipment. In most instances, your own body will be the equipment! But other than that most other pieces of equipment are basic and easily available. At InForm, we’ve specially modified our equipment for the precise movement and stress points.

5. While Gaining Muscle Mass, Injury and unnecessary wear and tear must be avoided.

If you’re new to exercise and ‘weight training’, it’s important to understand any type of fitness regimen where you are doing new movements, new activities, exerting yourself in new ways and especially lifting weights does require some understanding of how to do these things properly.

Even something as simple as running can lead to unwanted injury if not done properly.

Weight training is no different. Even if you don’t use a personal trainer, getting an understanding of basic exercise, lifting movements and proper technique will suit you very well.

I also want to take a moment to say do not start any fitness routine, including this one, without consulting with your health care professionals and following their advice.

Weight training does require new movements. However, we want to stress the muscles just enough to get the response we’re looking for. Any more is simply unnecessary. It adds unnecessary wear and tear on the body, especially joints and ligaments and increases a likelihood of injury. Both things that are inconsistent with the health outcomes we’re looking for.

So gaining muscle mass WITHOUT injury and/or unnecessary wear and tear on the body is the optimal exercise state.

The InForm Fitness Methodology

The InForm Fitness Methodology was set to achieve primary health outcomes and avoid health detriments.

It is essentially just enough weight training, very slowly and deliberately, with very strict, proper form, in just the right amounts to stress the muscles to the point of activating the body’s response.

Slow and deliberate movement, in the proper form, provides maximum muscle stress, while minimizing joint stress.

Maximum work with minimum movement!

And no more.

Your body doesn’t actually need any more. Although brief in time, usually no more than 20-30 minute sessions, it is high in intensity. 

Clients, even those experienced in fitness, say it’s the most challenging workout they’ve ever done.

I know this sounds inconsistent with the prevailing fitness wisdom of more is better – go to a gym three to four times a week and do a variety of exercises for at least an hour at a time.

Again, at InForm, we’re interested in effectiveness and fitness outcomes rooted in physiological fact.

The secret to InForm Fitness’ Effectiveness? (Actually there’s two secrets…)

The first secret is ‘failure’. Failure is where clients succeed. At first, this may seem like a paradox.

What I mean by failure, is if we’re doing maximum work there will come a point where you cannot move the weight or object any further no matter how hard you try.

This is known as ‘muscle failure’ and is the point where the musculoskeletal system is stimulated to respond.

Minimal movement yet maximum work.

The second secret to the effectiveness of the InForm Fitness Methodology is rest. While resting, the body is reacting to stimulus created by muscle failure and sets about to send nutrients, proteins and other repair mechanisms to taxed muscles to make them bigger and stronger and ready for the next time there’s ‘stress’.

The right amount of stimulus is important, but so is the right amount of rest so the body is fully repaired and refreshed for the next round of stimulus.

Maintaining an active lifestyle.

Giving your musculoskeletal system the right amount of stimulus and rest is only part of the equation.

While, you don’t actually have to spend hours at a gym to get the stimulus/response you’re looking for, you can if that’s what you like to do.

The point is, make sure you are maintaining an active lifestyle, doing the things you like to do. Walk, run, bike, swim, golf, garden, even go to the gym…whatever it is, use your health and vitality to live life to the fullest!

As you look to evaluate personal training resources and/or fitness regimens, make sure it is in line with what you are trying to accomplish.

To your health,

AZ