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Start Up Safely by Mr. Trainer
Did You Know?
Weight Loss by William Harrison, M.D.
About this newsletter
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| Start Up Safely by Mr. Trainer |
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Many of you have started an exercise program this
year, and it is important to consider safety in your
program. Not only do the following tips prevent injury,
they help assure many more years of productive
exercise.
1. Get your doctor's approval before starting
an exercise program, especially if you have any health
conditions, are over weight, or older than 30. If you
have a musculoskeletal problem, check with an
orthopedic to make sure you won't aggravate the
condition.
Read on »
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| Did You Know? |
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* The most commonly run race in the U.S. is the 10K.
* Overweight or even obese individuals who are fit
have
a
much lower death rate than normal-weight individuals
who are unfit. (Cooper Institute, Dallas)
* Tobacco products are the only legal consumer
products
that are harmful when used exactly as the
manufacturer intended.
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| Weight Loss by William Harrison, M.D. |
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With the New Year already in progress, it's time to
revisit the problem of
obesity and excessive weight. In previous issues I've
discussed some of the
theories behind weight gain and obesity. In this issue
I'll focus on a
frequently overlooked aspect of weight reduction:
weight training.
Although it's generally known that calorie reduction and
aerobic exercise
can promote weight loss, many people do not realize
that weight training is
the third critical part of this process. Most people
incorrectly assume
that weight training leads to bulky muscles or
being "muscle bound." This
simply doesn't happen unless you are specifically
training for size and
bulk, which involves a very dedicated regimen of heavy
lifting and high
calorie intake.
The truth is that your weight loss program will fall flat
without weight
training. Building muscle will burn calories, even at
rest. With a larger
lean muscle mass, your aerobic workouts will be more
fruitful and
productive.
A study at Tufts University compared women on
identical diet plans. One
group trained with weights and lost 44% more body fat
than the women who
dieted alone. After 12 weeks of weight training, their
resting metabolic
rates increased by 15%. Not only did the women burn
more calories all day
long, they were more likely to burn more calories when
they did their
aerobic training.
Many people only work on their upper bodies. Although
this is important,
weight training the lower body is also important, since
60% of your muscle
mass is in your legs. Therefore total body weight
training will build up a
large "fat furnace" to burn up those extra calories.
View Online »
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| About this newsletter |
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Mr. Trainer's Fit Tips is a bi-weekly
publication and is
dedicated to the memory of Max Beeners.
Matthew Beeners, aka Mr. Trainer, is ACE Certified and
degreed in Exercise & Sport
Sciences. William Harrison, M.D. is board-certified by
Colorado Internal Medicine.
© 2000-2002 by MrTrainer.com. All
Rights Reserved. The material in this newsletter may
not be reproduced, distributed, transmitted, or
otherwise used, except with the prior written
permission of Mr. Trainer. The information contained
within is for educational purposes only. It is not medical
advice and is not intended to replace the advice or
attention of health-care professionals. Consult your
physician before beginning or making changes to your
diet, supplements, or exercise program, for diagnosis
and treatment of illness and injuries, and for advice
regarding medications.
MrTrainer.com
#132
1624 S. Lemay Ave. Suite 10
Fort Collins CO 80525
970.419.0515 Voice
775.252.3531 FAX
Feel free to forward this newsletter in it's entirety.
Thank you.
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