Diary of a Loser: Entry 11/5/2008

Wednesday, November 5, 2008

Entry 11/5/2008

Recommendations for Resistance Training Exercise (ACSM 1995)

Perform a minimum of 8 to 10 exercises that train the major muscle groups

Workouts should not be too long.

Programs longer than one hour are associated with higher dropout rates.

Choose more compound, or multi-joint exercises which involve more muscles with fewer exercises

Perform one set of 8 to 12 repetitions to the point of volitional fatigue

More sets may elicit slightly greater strength gains but additional improvement is relatively small

Performing lighter weight with more repetitions (15-20 reps, 20-30 reps, or 20-50 reps) does not burn more fat or tone (simultaneous decrease of fat and increase muscle) better than a heaver weight with moderate repetitions (8-12 reps).

Perform exercises at least 2 days per week

More frequent training may elicit slightly greater strength gains but additional improvement is relatively small.
Progress is made during the recuperation between workout

Adhere as closely to the specific exercise techniques

Perform exercises through a full range of motion

Elderly trainees should perform the exercises in the maximum range of motion that does not elicit pain or discomfort

Perform exercises in a controlled manner

Maintain a normal breathing pattern

If possible, exercise with a training partner

Partners can provide feedback, assistance, and motivation.

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Some Basics (changes in review)

There is no such thing as a quick loss diet with lasting results. Forget about the fads if you want to lose weight and keep off the fat in a healthy way. There are a few inescapable facts concerning weight loss.

First of all, a pound of fat contains 3500 calories. If you want to lose a pound of fat, you must burn 3500 more calories than you consume. Here's the equation : Fat lost or gained = (Calories consumed - Calories burned) / 3500. If you want to lose a pound fat a week, you must on average burn 500 calories a day more than you consume.

Second, you must consume enough calories each day to keep your body from thinking it may starve. If you don't get enough calories your metabolism will slow down thereby burning less calories and you'll just feel tired and hungry. Also, if the deficit is too large and last more than a few days, your body will start consuming muscle, the organ that burns the calories. The accepted wisdom seems to be 1200 calories for females and 1800 for males. One to three pounds a week is a healthy rate of fat loss.

Third, muscles burn the calories (your brain burns some also but for some people its negligible :) ), therefore exercise is a important part of any weight loss effort. It does not have to be strenuous. Walking is wonderful, it will burn extra calories and build muscles in your legs. Try to work up to at least 2 miles a day. If you walk 2 miles in 34 minutes (3.5 mph), you'll burn approximately your weight in extra calories. Use the calculator below. I strongly suggest you lift weights at least twice a weak. Try to increase or maintain all your muscles.

Exercise Calculator (click in box to select Pace)

Calories Burned Calculator
Estimate calories you burn walking:
Pace:
Weight:
Time:

BMI =	(weight in pounds * 703 )
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	height in inches²