The term METABOLISM refers to the amount of calories your body uses to carry out its necessary functions. The higher the metabolism, the greater the number of calories burned, and the easier it is to lose and keep off weight. Another way of burning calories, other than through the metabolism, is through exercise or activity. Many people look at a caloric expenditure chart (showing how many calories are burned per minute or hour during various exercises) and get discouraged at the seemingly small amount of calories burned for, what seems like, a whole lot of effort. It is important to note that not only does exercise burn calories while you are participating in the activity, but it also raises the metabolism, causing calories to be burned at a higher rate after the exercise has finished. And remember, when done on a consistent basis, the calories burned as a result of an exercise program will greatly contribute to your overall weight loss. 

            In addition to burning calories, exercise is the best way to effectively change your body composition. There is a big difference in the types of tissue in your body. MUSCLE is hard, firm, metabolically active tissue, whereas FAT is a relatively loose, squishy, metabolically inactive tissue. Inside a muscle cell there is a constant motion, all which requires energy – so it is burning calories even while you sleep. Inside a fat cell there is not much happening. Fat cells don’t burn many calories, they STORE them! There is a difference in outside appearance too. Muscle looks firm, not flabby. If you’ve even seen a thin person with legs that “jiggle,” it’s from lack of muscle tone. Having a high percentage of fat, besides the fact it looks unattractive, is unhealthy and related to many disease states. On the other hand, having a higher percentage of muscle mass will allow you to eat more food without storing it as fat, be stronger and healthier, and looks better. Remember, the only way to increase muscle mass is through exercise! 

IN PRAISE OF MUSCLE MASS

            The metabolism plays a leading role in weight control, and muscle mass is the major factor controlling the metabolism. This is why men, with their greater amount of muscle mass, can eat more food without gaining weight and have an easier time losing weight than most women. Incorrect dieting can lead to a decrease in muscle mass, and age and inactivity will cause a decrease in our lean tissue as well. This is why, as we age, our metabolisms decrease and the weight creeps on. Fortunately there is something we can do about it. There is a way to maintain, even increase, our lean muscle mass – it’s through exercise! Any exercise will help to maintain or increase muscle, but the one single thing you can do to increase it the fastest is weight training. Lifting weights, whether it’s using dumbbells at home or machines in the gym, is the quickest way to get the best results. Not only will you burn calories while you do this, but your body will use up more calories the rest of the time too. Every pound of muscle burns an extra 50 calories or so per day. The more you have , the more you burn. 

            Lifting weights is probably the most effective way to make long term changes in your physiology. In addition to shaping up your physique, keeping your bones strong and improving insulin levels, weight training will shift your body from its “storing” mode into a “burning” mode by improving your metabolism. This change in how your body processes what you eat – whether it stores calories or burns them – is what will determine if your weight loss will be permanent. 

            With the popularity of gyms and fitness videos, many people are much more familiar with, and accepting of, weight training these days. Yet a few myths and misunderstandings abound, particularly in the mind of women who may have little experience with athletics or exercise in general. For someone who’s never taken an aerobics class before, much less ever seen the inside of a gym in her life, the thought of becoming a “weight lifter” is too far-fetched to even consider. As with anything new, inhibitions will fade as you become comfortable with, and knowledgeable about, this new endeavor. Also keep the following in mind: Lifting weights will not give you big, grotesque muscles!

            Muscle mass increases relatively slowly, even with hard work. Dedicated bodybuilders work hours a day, year-round, in hopes of gaining just a few additional pounds. Your genetics also limit your ability to gain lean tissue, particularly for females. The look of a steroid-enhanced athlete can be a scary sight, but have no fear – no matter how hard you train, you will never come close to that type of body by training naturally with weights. 

REMEMBER:
            Lifting weights is probably the most effective way to make long-term changes in your physiology. In addition to shaping up your physique, keeping your bones strong and improving insulin levels, weight training will shift your body from its “storing” mode into a “burning” mode by improving your metabolism. These changes can help make weight loss permanent. In addition, weight training can dramatically improve both your figure and your health. One of the best things about working out with weights, is that you can achieve great results with just a small amount of effort and in a short period of time. Within about 6 weeks of consistent weight training many positive changes will have occured in your body and there will be a visible difference in your figure and appearance as well. Get started today!