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Resistance training or weight training, can be found in many forms. Working out with weight machines and free weights is the most obvious option for most people; but rubber tubing can also be used to provide resistance, as can water in a swimming pool. We can use our own body weight to add resistance, in exercises such as push-ups, standing squats, and crunches. Regardless of which method you find the most appealing, here are some things resistance training can do for you:

Reduce body fat and cholesterol

Weight training, over any other form of exercise, is the most effective way to burn fat! Strength training is a more effective means of losing weight than aerobic activity because it burns calories while one is exercising AND also while one is at rest (Darden 1985).

In addition to burning calories during a resistance workout, our metabolic rates stay elevated after exercise as muscle fibers are being rebuilt. Many of the calories we consume will be used in the repair process instead of being stored as fat. The increase in the metabolic rate can last long after the resistance workout has ended; conversely, after an aerobic workout the metabolic rate usually returns to normal shortly after activity has ceased, producing no significant "after-burn".

Once you have succeeded in adding lean muscle tissue to your body, your metabolism even at rest, will be higher than it was prior to starting your exercise program. Every pound of muscle you add to your body increases the amount of calories it needs to get through the day. The human body uses approximately 30 to 50 calories per day, per pound of muscle. Therefore, if you add five pounds of lean muscle to your body it could result in an additional 150 to 250 calories burned per day, even on days you don¹t exercise (NASM 1996).

Increase hGH levels

By this stage of your inquiry into hormone modulation you are probably already aware of the many benefits of increased hGH levels. Resistance training assists in raising hGH levels higher than can be achieved through hormone modulation alone. A 1991 study done by Dr. William Kraemer and his associates at Pennsylvania State University showed levels of human Growth Hormone increased with weight training. HGH tripled when subjects lifted weights at 70 percent of their maximum capacity and quadrupled at 85 percent of maximum capacity. An effective resistance-training program, combined with hormone modulation and optimal nutrition, can greatly enhance the benefits you¹ll receive from your customized Cenegenics® program.

Increase your bone density

Resistance training puts added demands on your bones, which results in an increase in bone density. This helps to prevent osteoporosis and/or greatly improve bone density if you are already experiencing problems. A 1988 study from the Washington University School of Medicine concluded that weight-bearing exercise leads to significant increases in bone mineral content, which are maintained with continued training in older subjects (Dalsky et al).

Increase your strength

Weight training can help everyone become stronger. Most people, no matter what their age, experience improvements in strength in a matter of weeks. A study conducted by McCartney et al (Dec 1993) examined the effects of a 42-week progressive weight-lifting program on subjects in their 60¹s, 70¹s and 80¹s. After approximately 10 months they found significant gains in strength (mean increases up to 65%) in the exercising group but no gain in their non-exercising control group. The most significant strength increases occurred at 6 and 12 weeks into the program.

Reduce injuries

Keeping your muscles and joints strong helps to reduce injuries. Muscle strength decreases the stress on bones during impact exercises (like walking, jogging and tennis) and improves dynamic balance which makes one less susceptible to falls and other mishaps (Nelson et al, 1994). To quote Dr. Wayne Westcott, a noted fitness expert and researcher, "Stronger muscles lead to stronger bones and connective tissue, all of which work together to increase our functional capacity and decrease injury potential."

Make everyday tasks easier

For many people, activities like lifting a grandchild, require maximum effort. For some, simply stooping down or trying to get up from all fours is a challenge. Suppose, for a moment, that the maximum amount of weight your biceps can carry is 20 pounds and you need to carry your 20-pound suitcase through an airport. This task would require 100% of your effort. Now suppose we put you in a resistance-training program and increase your biceps strength to 40 pounds. Carrying the same 20-pound suitcase would only require half the effort, making the task much more manageable. Through weight training you can increase your overall strength, giving you more stamina with which to accomplish the everyday challenges of life.

Promote emotional stability

One exercise session, 20 minutes or longer in duration, generates 90 to 120 minutes of relaxation response. Some people call this post-exercise euphoria or the endorphin response, which is caused by exercise stimulated neurotransmitters. Neurotransmitters are chemicals in the brain that mediate our moods and emotions. They can make us feel better and less stressed (ACE 1996). The American Council on Exercise recommends 20 minutes of exercise (cardiovascular, resistance training or flexibility), six to seven days a week to help promote emotional well being.

Avoid muscle atrophy

Most people over the age of 20 lose one half, to one pound of muscle mass each year, due to inactivity. The good news is: you don't have to fit the statistic. Through resistance training you can not only maintain your lean muscle, you can increase it. A well-balanced strength-training program, in combination with hormone modulation and sound nutrition, is your best defense against muscle deterioration.

Improve your body¹s appearance

We now know that there is no way to "spot reduce". Doing sit-ups will not get the fat off your abdominals. Only burning calories and reducing fat overall will do that. But through weight training you can "spot shape". You can directly target and build shapely arms, legs, abdominals, etc. AND in the process you can add lean muscle to your body. Muscle requires more calories to maintain itself than fat does and will therefore have a positive effect on your metabolic rate.