Journal of Electromyography Kinesiology 2008

Looked at free-weight training vs. Machine training

Machines are convenient, comfortable, and pretty to look at.
Free-weights are old fashion, boring to look at, and tougher to use.

Illinois State University found that because machines allow joints to only go through a fixed range of motion, that they create excessive torque and unnatural stress.  They also found that machine based exercise were too artificial to create real life functional strength.

The dumbbell and barbell exercises activated more muscle groups and built intramuscular coordination that helped real world functional movements.

If you feel the need to belong to a gym- use the free weights. If you don’t want to spend the time to get there, the gas to get there, or the mental energy figuring out what to do, I would suggest the basic training program I set up for patients.

GET IN SHAPE BEFORE SUMMER.

Join a growing movement of healthier people.

This is the ultimate question, right?  The standard answer is- go for a walk, or go to the gym.  Let’s just say you go to the gym and you have a choice of the treadmill and the weights.  What do you do?  It has actually been researched.  They compared a resistance training session to an aerobics session of similar intensity for 27 minutes each.
Results:
Resistance training - Metabolism was cranked up for

90 minutes afterwards
Aerobics - Only 30 minutes

Calorie expenditure for 30 minutes afterwards:
Resistance training – 95 Calories
Aerobics – 64 Calories

Spend your workout  time wisely.  Start with the weights.  If you still have time then do the cardio. 

It is even more effective when combined.
One study took 35 obese people and had them either diet (1500 calories), add aerobics, or weights and aerobics.
After 12 weeks all lost between 20-22 lbs. BUT…
Diet only - 7 out of 10 lbs. was fat loss (=3 lbs. of muscle loss) (=decrease metabolism)
Diet and aerobics - 8 out of 10 lbs. was fat loss
Diet, weights, aerobics - 9.5 out of 10 lbs. was fat loss

Similar results were obtained from a second study that lasted 6 months.
Aerobics 1hour, six days a week = 16.3lbs fat loss.
Weights 3 days, Aerobics 3days = 19.7lbs. fat loss.

So why does that work?  It is really because the resistance training has a longer metabolic boost AFTER the exercise.

My loving wife must think that I am on the computer too much.  She has signed us up to do another triathalon.  It will have been 2 years and no particular endurance training since.  Luckily I have been lifting and kettlebell training so I’m in good shape, but we can all be better, right.  What I find so funny about the triathalons is that I like swimming better than running or biking.  Which was not the case in the first one.

This highlights something we talked about very early on.  Set a goal.  My cousin decided for the first time to run a 5k and it has got her motivated to exercise and eat better.  I love to see people in action.  When you have a deadline it is amazing how motivated you can become.

If you do decide to set a goal of somekind that involves endurance here are some tips for success.

1. Concentrate on a low-carb diet while training.  Carbs get stored as glycogen in your liver and muscles.  As those storage spaces become used up fatigue starts to set in during an endurance events.  Not only is glycogen stored energy, but it also a signaling mechanism for the release of adrenaline through cellular stress.  Just like stressing muscles will cause them to grow and improve.  The mitochondria (energy producing cells) get stressed without glycogen, they improve their ability to make energy.  So keep the simple carbs out of your diet while training.

2. When you want to see what you can do or when getting close to your event to putting in the carbs, and those new powerful mitochondria will reward you with more endurance.

3. As a bonus, when you keep the simple carbs out you will maintain or lose weight.

Struggling for protein?
This is probably one of the main problems for people.  Either it is too expensive to eat steaks everyday, or prep time is too long for many people’s busy lives.  #1 slow down your life, you’ll be happier. #2 Eggs are nearly a perfect food.  Plus, they are cheap and easy to make.  #3 Use some non-denatured whey protein.

I use Whey-Pro complete from Standard Process nearly everyday.  For one, I know the quality is top notch, but also they include some colostrum.  Australian researchers showed that colostrum slowed movement through the GI tract, increasing absorption of minerals and vitamins.   Finish researchers found that colostrum stimulated IGF-1.  IGF-1 is very anabolic and works with growth hormones, which may help promote muscle growth.  As a bonus, colostrum helps increase your immune system, by increasing your IGG and IGA parts of your immune system.

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