Strength Training = Lean Muscle and Low Body Fat
Generally people develop a lower lean mass (muscle) and a higher fat mass after the age of 30.
Strength training (I’m not talking growing big muscles, simply activating
existing muscles so they are in a state of tone more often) can keep this process at bay along with a good healthy diet.
Why do we lose muscle and gain fat?
Energy metabolism (estimated calories burnt every day to power your body) drops by about 2% for each decade after the age of 30, so it gets progressively harder to maintain a desired weight.
To maintain what you’ve got you would need to increase energy expenditure (exercise) by 2% or decrease energy intake by 2% EVERY 10 YEARS.
I hear you saying “2%, that’s not much”, yes it’s a small amount but it
could make a major difference in your body composition (spilt between fat – muscle).
Check this out – we consume about 2500 calories per day. If you need 2% less this = 50 calories per day, over 365 days this represents an 18,250 calorie reduction. Since 3500 calories represents a one-pound weight gain, over the course of a year this 50 calorie excess could develop into a FIVE pound weight gain. Over five years this would be a weight gain of 50 pounds!!
Sorry this is not supposed to make you feel depressed or think of ways to cut out 50 calories every day, my angle is to get you focused on exercise to keep the Metabolic Rate boosted.
The standard exercise for reducing body fat is “aerobic activity”, this is any form of continuous exercise performed at a low to medium intensity
(walking, running, cycling, swimming and all those CV machines in the
gym), but that will not increase lean mass.
On the other hand strength/resistance training will increase lean mass and burn body fat.
Now I’m not talking about using those standard weight-training machines in the gym that all the guys use to pump up their chest, you need to perform Total Body Workouts.
For best results, you need to perform three total body resistance training workout per week with at least one day of rest between sessions. By working every muscle in your body each and every workout you will provide the optimal stimulus for both fat loss AND muscle growth. Not only do you maximise the number of calories burned during your workout, but you also maximise the number of calories your body expends recovering from your workout. These short-term increases in metabolism last anywhere from 24 to 48 hours after your workout. In addition, by gaining muscle, you will promote long-term increases in metabolism as it requires significantly more energy for your body to maintain new, hard-earned muscle mass. This is how you build a faster metabolic rate and become a fat-burning machine 24-7-365.
And hey, we run three Boot Camps every week with tons of total body
exercises so there is no excuse, and you definitely will not build scary big muscles!