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Weight Lifting Protocol

   

"Combining resistance training with aerobic exercise is the best strategy for simultaneously reducing insulin resistance and improving functional limitations in obese older adults."     Archives of Internal Medicine

“26 formerly inactive people were put on a weight lifting regime. One group received 507 mg of magnesium a day, the other group 246 mg. The group receiving the higher dose of magnesium reported an average 26% increase in strength, the group receiving the lower dose an increase of 11%.”    Exercise and Sport Science Lab, Seattle

"Ten times as many Americans are attempting to lose weight by dieting, which doesn't work, than by exercising, which does work. One of every two American adults is following a reduced calorie diet plan, but according to a recent review of dieting studies, almost all dieters regained all of the weight lost during their restricted calorie period. Meanwhile, a 2008 study of physical activity in the United States found that less than 5 percent of adults perform even 30 minutes of moderate activity on a regular basis, defined as five days a week. The good news is that it is relatively simple to reverse this process of muscle loss and metabolic slowdown. Several studies have demonstrated that a brief strength training program can increase both muscle tissue and resting metabolism"     Wayne L. Westcott, Ph.D  

"Men with stronger muscles from regular weight training are up to 40 percent less likely to die from cancer, according to new research. The results of this study -- that men who regularly work out with weights and have high muscle strength can reduce their risk of cancer by 30-40 percent -- should provide major motivation for any of you still on the fence about adding strength training to your exercise routine."  Doctor Joseph Mercola MD  Muscular Strength and Adiposity as Predictors of Adulthood Cancer Mortality in Men

"Resistance training exercise increases insulin sensitivity. While any exercise is good for the body, resistance training exercise increases insulin sensitivity."   Doctor Michael Lam MD

"As you age your muscle mass diminishes, and strength training is one of the best ways to replace the lean muscle mass that you’ve lost. If you don’t challenge your muscles in this way, the percentage of fat in your body will keep increasing while your muscle mass will keep decreasing.”      Doctor Joseph Mercola MD

A regular weight-training regimen may help treat rheumatoid arthritis. A study of 28 patients found that weight training led to improvements in basic physical function, such as walking. Researchers said such high intensity exercising could play a key role in managing the condition.”     Arthritis and Rheumatism December 2009; 61(12):1726-34.

     

Use It or Lose It

The average person starts to lose muscle mass in their twenties. By the time they are sixty they have lost twenty to forty pounds of muscle and put on twenty to eighty pounds of fat. Do you think you can possibly have the same health and joie de vive with this loss of muscle and addition of fat? You can reverse this and get back to the same lean body mass you had in your teens. Is it easy? It’s not as hard as you might think and Weight Lifting is a key to doing it. Your body may probably transformed into fat because in part you stopped using your muscles (See Use it or Lose it Protocol). Think about your life as a kid. I was on the move almost continuously from morning to night; almost never in a car, traveling on my own power. I was thin as a reed with muscles. I could eat supper and in ten minutes be out playing ball of some sort. When I live that way today I have absolutely no problem with my weight.

 

Weight Lifting Builds Muscle 

"As a former athlete herself, Bartoli walks every day and lifts weights regularly. She recommends that everyone should lift weights, whether they’re 12 or 80 years old. “But form is paramount,” she said. “Weight lifting is all about form, form, form. It has to be perfect. You should spend the money to receive some good instruction and program development by a certified trainer. You should go slowly at first and take days off in between workouts or body parts to allow recovery. The goal is to go forward, never backward, and injury sets you back.”   Lisa Bartoli, DO

Weight Lifting is a good easy structured way to start using those muscles again on a regular basis. Remember if you heavily use a muscle your even old body will build up that muscle (See Use it or Lose it Protocol). People in their nineties have doubled their muscle mass in a few months by weight training. Each additional pound of muscle requires additional energy expenditure to maintain. Muscle requires about five to ten times the energy to maintain as fat. Muscle burns fat while you sleep. The day after your workout day you will burn additional energy building up the muscles you have worked out. Make sure your workout includes most of your major muscles. I do ten or twelve lifting exercises and can finish a workout in thirty minutes if I push nonstop; this is the quickest way to build muscle. Often I like to put on some music (See Music Protocol), take my weights out in the sun, enjoy myself and take a couple of hours in the salubrious NOON SUN.

  

Some Benefits of Weight Training

Resistance training for special populations

  

Get an inexpensive bar bell and a few weights; fifty pounds for a woman and 100 pounds for a man is plenty to get started. You can add more weights as required. You don’t want five tons of weights sitting at some gym; you want that bar and a few pounds waiting for you to get home from work. Your house is where you do MOST of your workouts. Ask a friend who lifts and they will fill you in on all the basics and perhaps steer you to a set of lifting exercises.

    

 This Excellent Video Brings Together the Major Players in the Fat Loss game

  • Insulin   Hormone used by body to store excess blood sugar

  • Glucagon   Hormone used by body to bring more glucose into blood

  • Sugar    DO NOT EAT or eat sparingly

  • Fructose   Eat as fruit not commercial sugar

  • Soft Drinks   NO, NONE, no diet, none

  • Low Simple Carb Diet   Good way to eat, complex carbs OK

  • Metabolic Syndrome   Group of symptoms showing you are on the path to Sugar Diabetes

  • Fasting    Good Practice; miss a meal; a day's meals or a week's meals.

  • Exercise   Absolutely essential for LIFE

  • Resistance Training   Rapidly burns stored fat

  • Areobic Training   Balances resistance Training, improves insulin sensitivity

  • Cinnamon    Improves insulin sensitivity

  • Green Tea   Can help insulin résistance

Listen to this video until you understand the way these players relate to each other, It will help you see the big picture.

  

Make your exercise LOOK YOU IN THE FACE EVERY DAY 

Once you put on a few pounds of muscle you will gain a lot of confidence in your ability to reverse your muscle to fat transformation. NOW you will look forward to those steps (See Step Climbing Protocol) and seek them out. The simple truth is you can have ANY body type you desire. All it takes is a little time, work, confidence and determination. Toss your tv (See Television Protocol) and you may soon be running marathons. You can miss workout days for whatever reason; your weights will be waiting patiently the next day. Don’t put your weights away; leave em in plain sight in a well used room you visit EVERY day.  By the way this is true of ALL your exercise apparatus. Make your exercise LOOK YOU IN THE FACE EVERY DAY.

I get so busy in the summer hiking (See Hiking Protocol), rollerblading, biking and doing other things I usually do not lift until the cold rains of fall come once again but about September I start to get the itch and will lay on the ground and do some tough guy bench presses from time to time. Its habit forming.  Sixty five or so years ago I was in the rarefied ranks of those who could military press their weight. One of these years I am going to lift thru a full year and get there again!

I have found at 80 that lifting twice a week is best for me. I lift on Mondays and Thursdays usually. Lifting more often resulted in too many costly overuse injuries.

    

CAUTION: Weight training tends to stiffen arteries. Aerobic training tends to increase arterial elasticity. Therefore you MUST follow your weight training IMMEDIATLY with a little aerobic exercise. Doing a little aerobic exercise, at least 15 minutes worth, immediately after lifting can keep any arterial stiffening from taking place. IMO weight training and aerobic training MUST both be done by any individual who seeks maximum health.

  

Varicose Veins and Weight Lifting

“Strenuous exercise can put a strain on the venous circulation. As blood flows up the leg veins back to the heart, it flows through the vena cava in the abdomen. Increasing the abdominal pressure by heavy lifting and straining impedes blood from traveling back to the heart. The venous blood then pools in the leg veins increasing the venous pressure and venous reflux or reversal of flow in the leg veins into varicose veins in the legs.    Exercise and Varicose Veins   Note good Vein information here

"Weightlifting is not a great form of exercise for healthy veins for life. If you do lift weights, use good lifting techniques: lower weight and high rep routines, exhale when you lift, and incorporate aerobic activity such as walking or riding a stationary bike immediately afterward in order to get the blood circulating again. Remember to wear compression socks while weightlifting and directly after to assist with moving the blood upward towards the heart.”   Exercise and Varicose Veins   Note good Vein information here

IMO if you have a varicose vein problem and want to lift you need to explore how to lift without worsening your vein problems. This should hold for hemorrhoids also,

How to Lift to Avoid or without Worsening your Vein Problems

  • Concentrate on BREATHING continuously, heavy and hard, Exhale on Effort. Make sure you exhale strongly on effort and inhale strongly on lowering. This is KEY to not forcing too much pressure on your leg veins.

  • Lift light weights with lots of reps; for example instead of 6 reps with 100 pounds do 20 reps with 30 pounds. Make sure you exhale strongly on effort and inhale strongly on lowering

  • ALTERNATE an areobic set with a weight set; for example a set of 40 curls and THEN five or so flights of stairs or its areobic equivalent; breathing heavily and continuously at all times.

  • Make sure you are doing all you can for any vein problems or varicose veins problems.

   

Some Weight Lifting Basics

  • Warm up before lifting. I use a light warm up lift as my first lifting exercise.

  • Do some aerobics immediately after lifting; helps keep arteries from stiffening

  • Don’t lift every day (See Muscle Growth Protocol) Two or three times a week works for most

  • Don’t lift on two consecutive days. Muscles must repair for 48 hours after a workout.

  • Start light. I use only the bar for the first few sessions

  • Start with a weight you can do at least ten repetitions with.

  • Concentrate on form. Strength will come later.

  • Lift smoothly and relatively slowly.  Three seconds up three down can be VERY beneficial.

  • Always breathe continuously. Exhale on exertion EOE

  • Don’t hold your breath.

  • Keep your grip at shoulder width, wider puts a strain on your shoulders

  • A pair of work gloves (See Work Gloves Protocol) helps

  • Eat a little high quality protein immediately after workouts

  • Do 15 minutes of mild cardio exercise immediately after lifting. Steps or a little walking works for me.

   

Kettle Bells

“Following a basic warm-up, subjects did 15 seconds of one-armed snatches [with Kettle Bells] first with their dominant hand, then after a 15-second rest period, they performed another 15 seconds of snatches with the other hand. The workout continued like that, with intervals of 15 seconds of work and 15 seconds of rest, for 20 minutes, followed by a five-minute cool-down. During the workout, participants burned an average of 13.6 calories per minute aerobically, plus another 6.6 calories per minute anaerobically. So they were burning at least 20.2 calories per minute, which is off the charts. That’s equivalent to running a 6-minute mile pace. The only other thing I could find that burns that many calories is cross-country skiing up hill at a fast pace.   . John Porcari, Ph.D

“A kettlebell workout will not only help improve your aerobic capacity, it will also provide an anaerobic workout, which is vitally important for your cardiovascular system as well as for building strength, speed and muscle mass.”   John Porcari, Ph.D

A couple of light weight (5 -10 pounds women; 10 - 20 pounds men) Kettle Bells and a little time on you tube learning a few Kettle Bell exercise routines can add some calorie burning spice to your exercise life.

       

CAUTION: Weight training tends to stiffen arteries. Aerobic training tends to increase arterial elasticity. Therefore you MUST follow your weight training IMMEDIATLY with a little aerobic exercise. Doing a little aerobic exercise, at least 15 minutes worth, immediately after lifting can keep any arterial stiffening from taking place. IMO weight training and aerobic training MUST both be done by any individual who seeks maximum health.

  

Walking lunges with dumbbells  

Chest exercises  

   

More

http://exercise.about.com/cs/exerciseworkouts/a/weight101.htm

 

 

This site was last updated on 24 January 2018 07:05 PM

YOU are the ONLY one responsible for your life and health; others may be indirectly responsible for your death; once you realize this your life will get MUCH better and also in ways other than your health. Healthy Protocols is designed to help YOU PREVENT most disease in YOUR body. The Disease Prevention State is the beginning basis for all Disease Treatment. The information provided throughout this site should not be used during any medical emergency or for the diagnosis or treatment of any illness. Call 911 for all medical emergencies. A licensed integrative physician should be consulted for diagnosis and treatment of any and all illnesses you can not handle yourself. You and your doctor should reach an informed consensus on diagnosis and treatment. It is incumbent on YOU to know enough about your illness to do this. Blindly following  some doctors orders will in the end sink you IMO. Links to other sites are provided for the targeted information indicated and links should not be regarded as an endorsement of all additional information that those other sites may provide although these sites are in general very good to excellent or I would not use them. Trust but verify. Trust government at your own risk. IMO toxic depopulation  politics is the cause of MANY of our health and our death problems. Trust yourself because YOU have become knowledgeable enough to trust.  All Rights Reserved © Healthy Protocols