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Resistance Training

WHAT IS THE PURPOSE OF EXERCISE?

The true purpose of exercise is to send a repetitive message to the body, asking for Improvement                                      in metabolism, strength, and aerobic (lung) capacity.

Resistance weight training is #1 for weight loss, not cardio!

Cardio on the treadmill is like a hamster on a wheel in a cage... Ever see a skinny hamster?

Cardio on the treadmill is like a hamster on a wheel in a cage… Ever see a skinny hamster?

 

Most people think the reason we exercise is simply to burn calories. The true purpose of exercise is to send messages to the body requesting enhanced physical capabilities such as improvements in metabolism, strength, and aerobic (lung) capacity. Click on KPRC Channel 2 Houston Feature story on The Firm U.

At The Firm U, seldom do we prescribe cardio in our weight loss training programs. Many people’s perception of cardio is marathon running, lots of hours spent on a treadmill, turning tractor tires or running with a 50lb sack of potatoes on their back. The key to weight loss is being able to change your metabolism. It’s much easier to alter your metabolism through weight training than cardio. The word you’re looking for to make this happen is intensity. By that, I mean you need to force your body to work in the anaerobic domain before you can be proficient in the aerobic domain. Because your body depends on air to live, forcing it beyond its ability to breathe causes it to release performance-enhancing hormones to survive. When done consistently, these hormones change your metabolism. Of course, you’ll die if you stay in the anaerobic zone for too long, which is why you only do anaerobic work in short intervals, and guess what happens in between weight bearing sets, you’re doing cardio as you rest.

Think about it this way: if you were to exercise one hour per day seven days a week, you would only be exercising about 4% of the time. You cannot expect significant fat loss even though you feel as though you are exercising your head off.So as you can see, it really doesn’t matter how many calories you burn during your session but rather how your body functions throughout the day in response to the type of exercise you choose to do. (i.e. a marathon runner who requires fat for this endurance feat, actually teaches his body that it should store fat!)

 

These are some of the things that weight training does for your body:

Fitness With Certified Personal Trainers

Fitness With Certified Personal Trainers

  • Increases insulin sensitivity (then you won’t need as much insulin -a WIN for fat loss!!)
  • Decreases cellulite (contracting muscles move along the lymph system)
  • Increases glycogen storage (more muscle you have to put glucose in, the less gets stored as fat)
  • Sweating is an excretory function (Detox! Kidneys don’t have to do all the work)
  • Lipase enzymes are activated by heat. They break up fat to feed to the working muscle to burn instead of sugar. This continues up to 15 hrs!
  • Increases resting metabolic rate (your body has to restore its core temp and repair tiny muscle tears.) Speeding up metabolism lowers citrate levels, thus lowering fat production.
  • Increases lung capacity allowing for more oxygen. Fat only burns if enough oxygen is available. More Oxygen =more fat burn!
  • Increases muscle mass. Fat is burned in the muscle. More muscle=more fat is burned!
  • Resistance training increases testosterone & HGH anabolic hormones. These burn fat
  • Exercise reduces stress and lowers Cortisol, decreasing fat storage and appetite.

Personal Weight Loss Training

No Cross Fit, Biggest Loser, Xtreme, Insanity workouts with us. We like to keep all of our joints for the rest of our lives and figure you do too. That being said, first we schedule a private Golf fitness assessment and consultation. At that time fitness goals are established, a discussion of your current medications and physical limitations are reviewed. We will offer several options to get you to your fitness goals, factors like age, gender, body fat %, lifestyle will be taken into consideration. Often for men & women over 40, we would suggest our weight loss/hormonal panel if you can’t supply us with a current one. We believe “You can’t help the outside until you know what’s happening on the inside”. We order the labs from our office, you get your blood drawn at a Lab Corp location closest to you. When the labs come back an assessment will be made and options laid out for you to consider your nutrition plans.

Personal training sessions will start with challenging your balance and stabilization to develop optimal communication between your nervous system and muscular system. If your stabilization is inefficient it will negatively affect the way force is produced by the muscles, increase stress at the joints, overload soft tissues and eventually cause injury. At the beginning you will be doing a fair amount of postural, body weight & some gym machine exercises. Everything you do during exercise originates in your nervous system. To lose fat faster or build muscle faster you will need to improve your nervous system signaling by following our effective nutrition plans.

Weight Traing is the biggest "Bang for the Buck"

Weight Training is the biggest “Bang for the Buck”

We will then progress to Nautilus and Cybex machines to strengthen and balance your prime mover muscles. If you are not balanced all 3 ways- i.e. top to bottom…side to side…front to back, your stronger muscles will naturally stop growing and strengthening to protect your weaker muscles from injury. Most people have major imbalances from front to back because we do everything to the front because our eyes and hands are in the front of our bodies. Quads dominate hamstrings. “Pushing” muscles like chest and anterior deltoids overshadow the “pulling” muscles in the back like lats and rhomboids. We will be rather demanding that you use proper form and posture during exercises. Improper form reinforces muscle imbalances and won’t get you to your goal.

Testosterone For Better Muscle Growth

Testosterone For Better Muscle Growth

As you perform each exercise we will remind you to “stabilize” your body before moving. You will progress to using free weights and be instructed to use fluid controlled movements to increase coordination.
Poor movement control= Poor coordination
Poor coordination= Poor muscular strength
Free weights like dumbbells, strengthen stabilizer muscles such as rotator cuffs and core muscles to increase your coordination.
The first few weeks will also include endurance training of the muscles by using low loads and high reps. Combining this in a balance challenging environment (proprioceptively enriched) forces the body to recruit more muscle to stabilize itself and in doing so also burns more calories.
Stabilization and endurance allows you to maintain good posture all day long so you can happily eliminates backaches caused by muscle imbalances.
By correcting prime mover muscle imbalances, developing increased coordination and using proper form……….. we can then safely bump up your weight load to increase your muscular strength and sculpt your muscles if that is the look you are after.

The Nutrition process we use at The Firm U is a superior way to alter body composition. Although you will likely see weight loss if your hormonal environment is favorable and you are eating as we say, don’t expect to see significant physical muscular changes in the first month. Many positive neuromuscular things are happening inside that you can’t see. At The Firm U we “develop” bodies for permanent change. If you plan on living another 40 days go ahead and do the lose-40lbs-in-40 days quick weight loss diet but if you plan on living another 40 years in a youthful healthy body you need The Firm U method… The BioFirm System.

For most people seeking Personal Training Packages for weight loss and muscle gain, we offer 36, 1 hour, sessions. The price is split up in 3 payments, securing 12 sessions at a time. A prescription for resistance weight training will be established and begun. Training sessions are tailored according to specific goals, physical limitations and medical conditions. Weekly body composition measurements will be recorded to establish and monitor progress. Trainer will review diet log and provide nutrition guidance based on solid science and bodybuilding tradition. Each session will contain education regarding perfection in form and technique. Explanation of exercises and the muscles involved are focused upon.