A few years ago, scientists believed that exercising
with weights did nothing for weight control and fat loss
because they presumed the activity doesn’t burn as many
calories (per unit of time) as high intensity cardio (aerobic)
activities such as running, cycling or cross-country
However, researchers from Wisconsin University have recently
shown that this is not true. Their results show that training
with weights at fairly high intensities (70% of your one-rep’
max) can boost your metabolism for up to two days after a
Scientists can estimate metabolism by measuring oxygen
consumption. Intense exercise boosts something called
post-exercise oxygen consumption which provides an indication
of metabolic rate. High intensity exercise such as Max-OT
weight training stokes the metabolism by increasing muscle
temperature and energy production that in turn stimulate
chemicals within muscles called uncoupling
These proteins cause cells to metabolize and release excess
energy (body fat). Also, weight training creates cell damage
that requires energy (calories) to repair and rebuild. This
burns calories also. Therefore, weight training MP style is a
highly effective way to get lean and stay lean.
yourself to improved health
|11-April-2000, Dr. Paul Cribb PhD.
|Most health-conscious people understand the
importance of diet and training to create a lean,
mean body. However, most do not understand the
important of sleep. No matter how healthy your
lifestyle, not getting enough sleep not only
impairs recovery, it may also ruin your attempts at
Research suggests that inadequate or poor quality
sleep throws off the delicate hormonal control that
regulates the appetite, eating patterns and
metabolism. Sleep also appears essential to
rejuvenating the central nervous system (CNS).
Optimal CNS function is essential to performing
your best in the gym.
From a scientific point of view it is difficult to
determine if you’re lacking sleep. However sleep
experts recommend that if you’re constantly
fighting fatigue and relying on stimulants to get
you through the day then you probably need a few
more Z's at night.
You can correct this problem easily by simply going
to bed a half an hour earlier each night. Another
helpful hint for getting sleep that will boost your
performance the following day is to eat a small,
nutritious meal rich in protein and unprocessed
carbohydrates an hour or so before bedtime.