Strength
Once you’ve begun working on your nutrition the next stop is the weight room. There are several benefits of weight training in your program, including an increased metabolism bone density, and decreased risk for several diseases.
First, a definition, weight training is moving more weight than your body is accustomed to moving for the purpose of gaining strength (notice I did not say size, in fact 1 pound of muscle actually appears about 1/2-1/3 the size of a pound of fat!)
Increased metabolism is the most often sought after result in a training program and the easiest way to change your metabolism is to gain muscle mass. Research shows that a one pound increase in muscle results in an additional 35-60 calories burned daily! Compare that to the 2-3 calories each pound of fat is burning daily and it is easy to see why more muscle is desirable.
Second, as with any weight bearing activity, bone density is maintained vs. lost. In fact moderate strength training can increase spinal bone mineral density by as much as 13% in 6 months there by decreasing your risk of osteoporosis.
Also, thanks to strength training, you can decrease your risk of type 2 diabetes through increased glucose utilization, decrease cholesterol and high blood pressure and ease arthritis pain and strengthen joints as well as alleviate low back pain. Finally, a 10 week Harvard study found that strength training reduced clinical depression symptoms more successfully than standard counseling did.
What is great about strength training is that is doesn’t matter how old you are, numerous studies have shown that improvements are possible at any age~even people in their 70’s, 80’s and beyond!!