Benefits of Strength Training

• 34.3% increase in ten-rep max in full range of motion! (see above)
• gained 9.0 pounds of new muscle (one subject gained 29 pounds of muscle!)
• gained 1/2 inch on each biceps, 1.1 inches on chest, and 1.2 inches on shoulders
• lost 4.9 pounds of fat & lost 0.4 inches on waist

Have you had size and strength gains like the above in the last 10 weeks? With Pete's no-nonsense, scientific approach to bodybuilding and strength training you can achieve your goals and go beyond.

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Strength Training & Metabolic Efficiency

That one-half pound of muscle loss every year after age 25 produces a one-half percent reduction in basal metabolic rate (BMR) every year. A reduction in BMR means that our bodies are less able to use the food we consume as energy--thus more gets stored as body fat. Everyone has an individual basal metabolic rate. "Basal metabolic rate" refers to the energy used by our body at rest to maintain normal body functions.

Our muscles have high energy requirements. Even when we are sleeping, our muscles use more than 25 percent of our energy (calories). When you implement the principles of effective strength-training, and if you are consistent in your program, you will achieve an increase in lean muscle mass throughout your body and increase your BMR. In other words, you can actually condition your metabolism to work better and more efficiently even when you are at rest. An increase in muscle tissue causes an increase in metabolic rate, and a decrease in muscle tissue causes a decrease in metabolic rate.

Once again: adults who are not on a safe, effective strength-training program will experience an annual half-pound loss of muscle and half-percent reduction in metabolic rate unless they begin some form of strength training. The gradual decrease in muscle and BMR is related to the increase in body fat that most people gain as they get older if they do not strength train. With a decrease in muscle, less energy is used for daily metabolic function, so calories previously necessary to perform the activities of daily living now end up stored as fat.

You can see that anyone interested in decreasing body fat percentage--and their risk of disease--as well as in increasing physical performance and appearance, should be strength training to help condition their metabolism (BMR).

One of the biggest mistakes people make when starting a weight-management program is not including a strength-training program with their cardiovascular exercise and low-fat eating regimen. This is unfortunate because when we cut calories without exercise, we can lose muscle as well as fat. Many do not choose to do strength training because 1) they mistakenly think they are going to make their body big and bulky, and 2) they do not realize how beneficial and important strength training is in a weight-management program. Whether it is strength, endurance, muscle size or muscle tone (or a combination) you desire, all are very realistic and obtainable.

Strength Training Decreases Risk of Injury

Our muscles also function as shock absorbers and serve as important balancing agents throughout our body. Well-conditioned muscles help to lessen the repetitive landing forces in weight-bearing activities such as jogging or playing basketball. Well-balanced muscles reduce the risk of injuries that result when a muscle is weaker than its opposing muscle group. For example, jogging places more stress on the hamstrings and calves than it does on the quadriceps, creating a muscle imbalance that often leads to knee injuries; so it is very important that runners be on a good strength-training program that includes training the quadriceps as well as the hamstrings and calves.

To reduce the risk of unbalanced muscle development, you should make sure that when you are training a specific muscle group, the opposing muscle groups are being trained as well (though not necessarily on the same day). For example, if you are doing strength training exercises for your chest, you should include back exercises in your program as well.

By now you have probably realized that weightlifting should be an important part of your exercise routine. Weightlifting provides many important benefits that cannot be achieved by any other exercise or activity. When you begin achieving great results, the excitement and fun you experience will make the change well worth the effort. Action creates motivation! Good luck: I hope you enjoy all the wonderful benefits of an effective strength training program.

>> Click here for the Global Health and Fitness Program

>> Click here for a free 2 week workout plan with 27 essential exercises for strength training e-book from Global Fitness

Bowflex Revolution Home Gym

The Bowflex Revolution home gym comes with over 100 exercises with a built-in cardio rowing workout. It includes preacher curl attachment, 5 position foot harness, hand grips, leg press plate, instructional manual, and much more

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