Is It Fat Skinny or Skinny Fat?

Dieting? One of every four pounds you lose is probably muscle. Studies show that this is what happens to people who just cut calories as well as people who cut calories and do cardio exercise (you know, walking, running, cycling, hiking, etc).

Not dieting? You still may be losing muscle. Adults lose 1/4 - 1/2 pound of muscle a year. This is serious!

-muscle protects us from injury
-gives our bodies shape
-improves immunity
-helps us sleep better
-increases metabolism
-prevents diabetes (muscle is a major clearance site for circulating blood glucose)
-protects bones from osteoporosis

. . . there's more but you get the idea.

Of course the solution is resistance training (you know, weight training, pumping iron, etc). But it's important to do it right for maximum benefit and to prevent injury. So here are a few tips:

1. Make sure your form is correct. You will probably need help with this. Find a knowledgeable person to watch or train you, or call me. It's what I do. Even weight lifting veterans need someone to check them once in awhile. One thing that will help is to know which muscle you are trying to work and then focus on that muscle. Don't just look around the gym at other people for examples. My many hours in gyms has taught me that a good majority of people in the gym don't know what they are doing.

2. Slow down. Especially in the negative, or with gravity, phase in each repetition. Always keep that weight controlled, slow, steady.

3. After each set give the muscle about a minute to recover, but don't just sit there. Make it an active rest. Do an abdominal or body core exercise between each set.

4. Allow at least two days before working the same muscle groups again.

5. Vary your routine. In fact, don't have a routine. Variety is the spice of life and the best way to make the most of your workout time.

6. You can adequately build muscle with any number of sets but make sure you fatigue the muscle in the last set. If you want to build muscle faster go to failure, pick up a lighter weight and go to failure again. For some exercises you will need a spotter to help you and prevent dropping a weight on yourself. Please never sacrifice good form to do more weight, reps or sets.

7. Be consistent. You have to work a muscle twice a week to make progress and once a week to maintain it.

8. Drink lots of water.

9. Always eat before a workout and within 30 minutes after working out. Make sure you include protein.

"Those who do not find time for exercise will have to find time for illness."
- Earl of Derby