Metabolic Madness – You Must Do This!
This week, I am going to answer an e-mail that explains the benefits of increasing muscle mass which will help you burn more calories.
The more calories you burn, the more fat you will be able to lose. This is why working out is so powerful in a good weight loss program. You can starve your body by restricting your calories to less that 1,000, but that will only slow down your metabolic system causing Metabolic Madness!
Your body will perceive it is going into a famine and will enter into a “self preservation” state to conserve itself. When you break the famine and increase your calories, your body suddenly begins to store extra calories to prepare for the next famine.You can only starve for so long before you lose it and begin to binge on your favorite foods. When it comes to stopping the cycle of Metabolic gain and lose yo-yo dieting Madness, you have to move it to lose it and weight training is one of the best ways to consistently increase your metabolism.
Here’s the question from Margaret, one of our newsletter subscribers.
Good Morning Victoria, When I do my workouts, which should do toning or cardio? Or does it matter which one I do. Everyone has opinions and suggestions, but they don’t have a fit body like yours, so I want your opinion. Thanks..Margaret
Thank you for participating in creating your best body ever program and taking the time to write me. You asked a very good question. Here’s my answer.
Don’t Wait to Do Weights!
I went to a party this weekend and everyone looked fabulous. It was a fine display of the concept that when you like the way you look, you feel better about yourself.
Looking good is a matter of personal preference of course. As I observe people I observe how they carry themselves, their facial expressions, their tone of voice, their body language, how they stand, walk and if they move with grace and confidence.
Strong and Beautiful
The strongest looking individuals at this party had good posture and wonderful physiques that displayed various degrees of muscle definition. Even the hostess, who was six months pregnant, looking very beautiful and glowing with life, had toned upper arms, a sculpted back and amazing legs demonstrating the benefit of consistent resistance training. Here is a photo taken at The Ritz Carlton Training Gym in South Beach, Florida USA. It was at a shoot prep training two weeks ago for a video game charachter. I wish I had permission to show you ALL the peeps that were training that day. When you look at this photo, consider that I was over 180 pounds and shaped like an apple! I had no waist, no lats and no shoulders. This is what weight training has done for my body.
In the beginning of my training career I used heavy weights and even competed in body building contests. I won many contests and I loved the feel of lifting weights.
Unfortunately I built big legs of steel that were thicker than I wanted. Then one day I went to a seminar to hear a beautifully sculpted former body builder, Diana Dennis, and I was immediately sold on her ideas of high repetition training using light weights. Now she was a professional body builder several years ago and magazines loved photographing her because she would strike these beautiful artistic poses. This is an artistic piece taken by Photographer Tom Clark of Hollywood, California. Don’t send me any hater mail about how she is so big. YES, she was big! She was a professional bodybuilder. Her job was to know how to build muscle. I would not ask a broke person how to make money. So I went to a professional to learn how to build muscle. I am not advocating that you get big like this photo, I only wanted to demonstrate that she knew the art of muscle building! 🙂
I had been lifting at the gym and training my clients, but I had never done the high rep training. I ran out the doors of the auditorium and went to a sporting good store and bought a set of hand weights that came on a small weight tree and that was the beginning of my new leaner, tighter, smaller body.
I was so excited by this new training philosophy that I created a workout using light weights for sculpting with motivating music and moves that increased the heart rate so that I could burn fat while I was reshaping my body. The result was a workout and a movement that has become a market mainstay, Vertical Training, the Art of Sculpting. One of the specialized Vertical Training programs I designed is the foundation for my Skinny Thighs Workout, in my “HOW DO I GET SKINNY THIGHS” KINDLE and Paperback book. Here is an explanation and benefits.
Resistance training increases muscle strength by overloading the muscles using a weight, such as a dumbbell or barbell. The muscle cells adapt to the extra workload by enlarging (hypertrophy) and recruiting greater numbers of nerve cells to aid contraction. Understanding the principles of muscle contraction can help you reach your fitness goals faster. Resistance training is one of the greatest anti-aging weapons available to you today.
The benefits of regular resistance training include:
- Increased muscle strength, power, endurance and conditioning
- Improved body shape and decreases cellulite
- Increased bone density and strength to prevent osteoporosis
- Reduced body fat by increasing muscle mass which is your body’s engine
- Boosted metabolism (burning more calories when at rest) muscles are your engine – Volkswagon verses a bus..
- Lowered resting heart rate (a sign of fitness)
- Reduce blood pressure (helps to reduce the risk of heart disease)
- Improved balance and stability – more stable base
- Enhanced performance of daily activities, walking up stairs, shopping, carrying kids, rock climbing, hiking, shoulder bag,
- Reduced risk of development and improvement of medical conditions; diabetes, high blood pressure and arthritis.
You have to go to the radio show and here my explanation of each exercise and how they transform your body!
In conclusion, make sure you include resistance training in your program so that you can keep your metabolism up and maintain your youthful physique.
Start a lifting program 2-3 times a week. Along with your cardio and stretching.
To help you get started, I have listed my Secret Seven Top Exercises. I do these exercises with my clients. You can try them at home or at your gym. You can get a personal trainer to help you get started.
My Secret Seven:
1. Squats or Seated Leg Press
2. Lunges up the stairs at home
3. Bent-Over Dumbbell Row
4. Overhead Press
5. Tricep Kickbacks
6. Bicep Curls
7. Lat pull downs with tube or the pull down machine at gym
NOW GET OUT THERE AND START LIFTING!
Make it an awesome week!
Love & Hugs!
“HOW DO IT GET SKINNY THIGHS?” Kindle Book – Lower Body Weight Lifting Exercises All Demonstrated With A Complete Program for Beginners to Advanced!