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theB-word Bodybuilding for Weight Loss


This (mostly fat) weight gain sadly remains on most bodies and is compounded by next season’s additional weight gain. This typical weight gain is also com- mon in the animal kingdom, but there is a corresponding seasonal weight loss that Americans don’t experience because we, unlike wild animals, don’t eat seasonally available fares, but continue to eat year round without restrictions to seasonally available food. Fattening foods are never scarce in our nation. So how do we combat this problem of weight gain and what does bodybuild- ing have to do with it? After all, isn’t bodybuilding all about increasing size? Well if you haven’t read my previous col- umns regarding bodybuilding that ex- plained what we mean here when we say bodybuilding, let’s just say that any steps toward improving the health, functioning, and aesthetics of the body is bodybuild- ing.,


W


Now that we are all out of the box in our thinking about bodybuilding, let’s look at how bodybuilding techniques can aid in weight loss. First, let’s look at the techniques of


resistance training with weights. This type of exercise is suitable for almost everyone and has many benefits when it comes to weight loss.


Resistance training is excellent for strengthening and toning muscles, which can increase muscle mass. This increase in muscle mass varies individually, but regardless of how much muscle mass is increased, this additional muscle increas- es the rate of calorie expenditure during daily activities as the body is able to do more work. Interestingly enough, it also increases the amount of calories used at rest by raising your metabolism. Then there are the foods used to fuel resistance exercise and the muscle building qualities they have. These foods are the mainstay of competitive bodybuilders as well as some non-competitive bodybuilders. These are healty, low glycemic carbohy- drates used to fuel the resistance exercise. Low fat sources of high quality proteins


Natural Triad Magazine


e are now approaching the time of year when Americans on average gain 6 lbs of weight.


are used to repair muscles, and small to moderate amounts of unsaturated fats used to build immunity and fight inflammation among other things.


So this combination of resistance ex-


ercises and the foods that fuel the exercise work together to reduce extra weight on the body as it helps keep the body in a fat burning condition even after the workout is done. If you look at competitive drug free bodybuilders you will notice that they are very lean and slightly more muscular than the general population. This is due to the fact that they adhere to this type regimen as a lifestyle. Another technique of bodybuilding


that is very effective is high intensity car- diovascular exercise. This type workout is suitable for most of the population, but not individuals with some forms of heart dis- ease. This type of exercise (as with all forms of exercise) should only be done after gaining clearance from a medical doctor.


High intensity training is very effective for fat loss, especially in today’s society, as it takes less time to complete than tradi- tional cardiovascular workouts, which could take up to an hour per session. Most high intensity workouts involve less than 30 minutes. This type workout involves working out at heart rates sometimes ap- proaching 65-95% of max heart rate. (To figure your max heart rate, subtract your age from 220; i.e., a 50-year-old would have a max heart rate of 170 beats per minute.) Exercise at 65-95% of max heart rate has the benefit of continual fat burn


for hours after the exercise session is complete. Depending on the intensity, this increased fat burn mode could last more than 24 hours as some university studies suggest.


So now we have 3 very good body-


building techniques to employ this holiday season to prevent the seasonal weight gain and or lose some of the last several years of fat gain. It is proven that general weight loss that includes the loss of muscle mass causes slower metabolism rates, decline in general health, and likelihood of gaining the weight back plus more. This is typical of crash diets that generally emphasize low calorie intake and not establishing a body- building program that can be sustained. If you are interested in increasing your muscle tone, strength, and size while los- ing stored fat at the same time and would like to sustain it for life, you are a body- builder.


William Powell is a certified trainer with the American Council on Exercise. His is a lecturer and coach in fitness and nutri- tion. He co-owns the Fitness Zone per- sonal training studio, located at 5715-B West Market Street in Greensboro. For questions, appointments or more informa- tion, he can be reached at 336-382-7959. Visit www.WillPowellFitness.com. See ad on page 5.


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