Tag: strength training

Why You Need Strength Training To Lose Weight

male lionI don’t know about you, but I was born lazy. I don’t like to work any more than I need to. That includes exercise. So if you think this article is about working out or exercising hard, you’re in the wrong place ! BUT, if you want to lose weight without working out hard, you need to read this article completely.

I think we need to be more like animals in nature. I like watching those nature programs. The BBC created a documentary called “Planet Earth” that I recently watched in its entirety.  I particularly appreciate those male lions lying out there on the Savannah. That is the way we need to be. This is purely natural for these powerful animals. It’s also natural for us.

In order to lose weight, exercise is necessary only as much, as your body naturally loses its own weight. If you look at ads for weight loss, you see a lot of glissening bodies of muscular male and female models working out.  I can tell you that I look great too, but I only spend 35 minutes in the gym 4 times per week.

Here are the scientific facts of how your body really loses weight on your behalf:

1. Resting Metabolism Rate - this is the number of calories your body burns per day while you are doing absolutely nothing…watching TV, sleeping,  arranging your little animals in Farmville. It is roughly approximated by the Harris-Benedict equation. This formula is the result of scientific studies and estimates your calorie burn rate (calories per day) based on age, gender, weight and height. If you are already eating less than this amount, you are already losing weight and  would most likely not even be reading this article. If not, read on…

2. Basal Metabolism Rate – Depending on your activity level, you can actually find out how many calories you will burn per day. This applies a factor to the calorie amount in Step #1 above based on your activity level. To lose weight, you need to eat less calories than this resulting number. This activity level elevates your metabolism both during activity and for a few hours after your activity. The problem is that for guys that need to lose a lot of weight, getting the cardio ramped up to a level where it really starts to burn significant calories is just not going to happen early on in the program. That is why the big burn comes from strength training.

3.Strength Training – This is the BIG BURN. When you build muscle mass, you are increasing the calorie burn all day long. You heard that right…..When you have increased your lean body mass with strength training,  you’re burning calories all day, not only while you exercise like aerobic activity. This is because when you do strength training, you are tearing down your muscles. When you tear muscles, the body repairs them with calories, nutrients and vitamins that you eat.  When muscles are torn, they repair WAY stronger than before. So your body is using up calories to build your muscles.

Here’s What To Do

From an interesting article on Strength Training and Weight Loss, it’s necessary to do about 30 minutes of strength training 2 to 3 times per week in order for your body to lose its own weight. Strength training for weight loss is the use of external resistance of exercise motion, against your normal muscular contraction to build muscle.

If you look at my strength training program, you’ll see that I utilize two separate workouts so that I don’t do the same workout, 2 days in a row. This is because muscles need some time to repair and I don’t want to work these muscles in two consecutive days.

1. Create a list of strength training exercises that you will do today. You need to work all the major muscle groups – chest, back, shoulder, triceps, biceps, abdomen, calfs, quadriceps, hamstrings. For today, choose only four of these – maybe work on chest, biceps, shoulders and quads.

2. Create a second list of strength training exercises that you will do tomorrow. Remember to include work on the abdomen muscles. Note that you cannot “spot remove” belly fat or love handles (or anywhere else either) by doing any type of strength training. Weight loss can only happen by reducing body fat evenly over the body.

3. Perform #1 and #2 alternatively throughout the week. At least two times per week. It is not necessary to do a total of more than 5 total workouts per week.

So, now you have 2 lists of exercises that you need to do to accomplish your weight loss goals. The best thing is to start right now. Notice, I didn’t say that you have to do these in a gym. For instance for chest, you can just do push-ups on your living room floor. So start now, with 15 push-ups.

Stay tuned. Due to the fact that strength training has such a profound impact on male weight loss, I will be writing in much more detail for your benefit.  Let me know what kinds of questions that you have by writing in the comments area. Thanks for stopping by.


Why Belly Fat Is Killing Your Sex Life

Couple eating a appleSex is the single most avoided subject between male and female. If you have experienced a decrease in your sexual appetite, you already know why you do not want to talk about it. When you are overweight, the subject is even usually a bit more dicey…….because you are not the only one involved.

She “may also” not be very happy about the weight you need to lose.When she has stopped being “grabby” in the bedroom, you know that you need to get “saddled up” and do something about this problem.  But first, here are the straight facts as to why your belly fat is costing you good lovin’.

The good news is, that is not your fault. There is some medical science behind why you just do not have it in you. The culprit is the belly fat. Not you. Have you ever  noticed that Viagra is one of the top rated drugs on the market?  Well, while Viagra is topping the charts, it is no coincidence that obesity, as a disease, has never been so prevalent in all of human history.  From an article by Truestar Health there are  a number of factors working against your mojo:

  1. Higher estrogen level – belly fat actually increases the conversion of testosterone into estrogen.  That means that you are actually getting more of the female hormone estrogen than the testosterone that you need to drive your prowess in the bedroom. And the more estrogen, the more abdominal fat will accumulate…the snow ball effect ensues.
  2. Lower testosterone level – leads to increases of the pot belly and other body fat, such as love handles. Of course, the lower the testosterone, the lower the love drive.
  3. Stress - causes high cortisol levels which in turn causes loss of muscle mass, decreases bone density and drives libido way down.

What To Do About Your Sex

OK, so at least now you know now, why Mr. D has not been showing up lately. Like I said, it isn’t your fault. But now, though, it’s simply a matter of caring better for yourself. Let me tell you what to do about this.

Start a strength training program. Pec’s, triceps, biceps, shoulders, abdomen, and back. The beauty of strength training is that it is the engine that drives weight loss. Why? When you work major muscle groups in weight training, your body is burning calories for you while you sleep.

Remember that when you lift, you are tearing down muscles. The calories in your body are in turn used to repair these muscles. Thus more calories are being burned continuously on your behalf. This repair work goes on around the clock.  The immediate benefit though is that strength training reduces stress and thus cortisol. This helps build libido straight away.

Once the cortisol level is managed you are on the path to reducing belly fat and correcting your hormones. The whole process starts immediately when you start your strength training. If you do not have the cash or time to go to a gymn, start doing push-ups, sit-ups leg lifts right now. If you want your sex back enough, you will get very creative. So start today.


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