蘑菇视频

Apr 10, 2015 By Ron Stone, Ms, Mba 6 min read

Being that we spend the majority of time talking about food, I would like to visit the topic of physical exercise this week: specifically resistance training (weight-lifting). Hang on ladies! Please don鈥檛 tune us out just yet. Fact is, weight training is even more important for you than for men! Why, you ask? Stay tuned, and we will make the case below. And to my brothers out there, the information below still very much applies, especially if you have not been spending any time with the iron plates of late.

Let蘑菇视频 first try to address likely objections. The first one is 鈥淚 don鈥檛 have the time.鈥� Here蘑菇视频 the good news: 20 minutes a week, if properly used, can be more than enough to create serious results. 40 minutes is even better, but 20 will do. Now, seriously, raise your hand if you can鈥檛 spare 20 minutes a week of quality time to fix your body and your overall health, not to mention extending your years of pain-free functional life. You鈥�back in the corner with your hand up鈥�stop fooling around, and listen up. I can think of no one that cannot spare 20 minutes a week somewhere or somehow. In any case, let蘑菇视频 take a look at the science behind this assertion.

I read a fantastic book a few months back called 鈥淏ody By Science鈥� by Doug McGuff, MD. Mr McGuff has done an outstanding job of synthesizing bonafide exercise science research to usable soundbites and principles that can be applied by busy people of all ages and genders. I have used his work as a springboard, and then supplemented with work of other leaders in the field to verify his claims. I have applied his principles in the laboratory of my own life, and found the claims to be abundantly true. He has a web site rich in content: www.bodybyscience.net. But for my readers short on time and/or attention span, I will distill down the 鈥渢ake home鈥� message here.

For most people, priority one is body fat. If you ask most people what a healthy person looks like, I will bet most will include a trim body in the description. This is neither whimsical, nor is it inaccurate in most cases. Excess body fat is normally associated with some level of bodily dysfunction. Fair or not, on average women have higher body fat percentages than their male counterpart of similar health and age. Arguably the most common reason is insulin resistance, also termed 鈥渕etabolic syndrome.鈥� This is a result of the muscles being over-saturated with their main form of energy: glycogen, which is a product of sugar on one level or another. When they are saturated, the body attempts to store excess in the liver, which has a very limited capacity. When it is full, the blood sugar levels rise, and the pancreas secretes insulin to tell the body to store the excess in the muscles. Well, as already stated, the muscles are full, so the only tissue left to store the sugar is鈥�you guessed it: FAT.

And so the metabolic 鈥渟yndrome鈥� cycle begins. After a time, the body becomes 鈥渋nsulin resistant,鈥� and all future food and nutrients are essentially directly sent to the fat cells, and we become fat-making machines. And since all the nutrients are going to directly to fat, we start to suffer malnutrition no matter how many calories we consume. Further aggravating the issue is that when the cells start to cry out for nutrients, we get the urge to eat more, and repeat the viscous cycle of eat-store-repeat. Any wonder why the 鈥渇at get fatter鈥� ?

So how do we break the cycle? The primary cause of the cycle is over-consumption of refined carbohydrate (sugar, wheat, pasta, white potatoes are the most common). This also includes chemicals that trigger the body into similar reaction, which includes fake sugars, especially aspartame (NutraSweet). It turns out that organic pure cane sugar, while no health food, is far better than the sugar-replacements. This is not supposition: there is a plethora of research supporting the conclusion. FYI: At the moment, the safest sweetener that does not spike the insulin is pure Stevia. You can grow the herb in your yard, or purchase the powder. Be careful of fake stevia with fillers; go for 100 percent pure organic stevia.

Beyond dietary change is exercise. It turns out that the more muscle mass we have, the larger is our reserve to store excess sugar, and therefore, is our margin for error. In other words, people with higher muscle mass percentage can afford to eat the danish without harm much more than the over fat person with low muscle mass. Resistance training at high intensity is a double dose of protection and solution; it burns up the excess glycogen in the muscles, making room to store more, and it increases the muscle mass, thereby increasing the 鈥渟torage area.鈥� I have noticed this in my own life. Being imperfect, I do 鈥渇all off the wagon鈥� now and then with regard to sugar, and even if I feel a sugar rush, I recover much more quickly than I did two or three years ago when I dropped over 60 pounds of excess weight.

The key to gaining the benefits of exercise, especially resistance training, is intensity. Mr. McGuff outlines a time-efficient program of twice a week maximum for getting the most out of the movements. On many exercises, ONE SET is enough for MAXIMUM BENEFIT. I practice this in my own training, and I can attest to the truth of these assertions. The central idea is time-under-load 鈥淭UL.鈥� The muscle is kept under load continuously and worked to 鈥渇ailure鈥� (this is where you cannot complete one more rep in good form). I choose to use dumbbells so I can isolate each arm and leg. If you have access to a gym with Nautilus equipment, I recommend it because Nautilus is engineered to apply even and safe resistance throughout the movement.

For your information, training when insulin is low or zero is best. Some people train in a fasted state, others have a sugar-free protein shake right before. Quality carbohydrates are consumed after the workout to replenish the glycogen: fruit and vegetables. The body will then turn to the fat for energy, essentially changing from a 鈥渟ugar burner鈥� to a 鈥渇at burner.鈥� You have heard me speak of juice fasting and intermittent fasting in previous articles as a means of jump-starting the fat-burner process.

For more detailed information, I recommend starting with the book 鈥淏ody By Science.鈥� However, for those who wish to start making change immediately, you should have enough of an overview here to begin. Good luck, and be gentle with yourself.