Tag Archives: body fat

Metabolism; Use it or Lose it!

Metabolism; Use it or lose it!

Jeff Roux B.S. Exercise Science 5/4/2011

You’ve probably heard it before, “as soon as I turned 30 my metabolism slowed down and I can’t seem to lose weight.”  You may have also heard, “it’s easier for men to lose weight.”  Oh really, why?

Here is my myth-busters enlightenment on these subjects.  Firstly, slower metabolism due to decreased muscle mass and increased body fat in males and females is most likely attributed to inactivity rather than to any aging effect.  Secondly, lean mass the primary determiner of metabolism or resting metabolic rate (RMR) is scientifically not different between males and females, only the amounts of mass differ.  An adult male and female with like lean mass and body fat contents could have the same RMR’s providing that they have similar exercise and nutritional habits.

Fact; we do tend to lose about 1% of our strength per year after the age of 30 and at age 50 about 1.5% and 2% after age 70.  The loss of strength is due to the loss of lean mass and neural muscular facilitation (coordination and synchronization of muscle fibers and contractions) hence the decrease in metabolism.  Again, however; the loss of strength can be attributed to INACTIVITY not aging.  There is considerable evidence that shows an intense (>80% 1RM, repetition max) resistance training program increases both muscle mass and strength in 60-96 year old individuals.  These training programs resulted in increases of up to 30% muscle fiber area and up to and over 100% in 1RM Strength.  Increasing your lean mass through resistance exercise training at any age will directly increase your metabolism.

Male or Female you can no longer use your age or sex as an excuse, only your lack of motivation and resistance to resistant training.  To learn more about safely incorporating weight training into your life contact the professionals at Team Excel Fitness.

E. Howley, B. Franks, 2007 Health and Fitness Instructors Handbook, Human Kinetics, IL. pg 282,283

Testimonial from Paul Bunker – Working with Jeff Roux at Excel Fitness

At the age of 53, I decided to embark on a second career as registered nurse.  As I continued my science and medical studies, I realized I would have to be in top physical shape to withstand the daily demands of nursing, and to be an effective role model in promoting wellness to my patients.  I needed to be in the best shape of my life.

While I had always worked out and stayed in decent shape, I decided I had to do more and started a weight training program in earnest.  My program was a mish-mash of exercises I had picked up from magazines, the internet, and just watching other people in the gym.  After making some nice gains, the steady improvements began to plateau, and I was constantly plagued by annoying joint inflammation caused by repeating the same exercises over and over again.  And, I had a hard keeping my body fat low.  It was time to consider hiring a trainer.

When I moved to West Hartford, and asked friends for advice on selecting a gym and a trainer.  Excel Fitness was the overwhelming response, and trainer Jeff Roux was suggested as being the best match to my fitness goals.  After visiting the Excel Fitness web site, I was impressed with the facility, but a bit apprehensive about working with Jeff, whose impressive background includes success as a competitive bodybuilder.

I needn’t have worried.  At our first meeting, Jeff put me at ease as I explained to him that I wanted to be in the best shape possible in 18 months, by May 22, 2010 – the date of my graduation from nursing school.  He accepted my goal, did a personal assessment to create a baseline, and designed an exercise program to get me started.  From day one, the effect of his training program on my body has been intense and wonderful,  to say the least.

Jeff always explains the purpose of each exercise, and demonstrates its proper form and execution.  He consistently pushes me beyond my own self-perceived limits, and provides me with fresh approaches to standard exercises and adding new ones.  For my part, I am encouraged to train to my real potential each time, and I have not sustained any training injuries, as I had in the past.

The result:  I felt I had reached the best shape of my life within 12 months, but in the past six months I have added more muscle, lost more body fat, and I have no intention of stopping anytime soon.  I am able to wear clothes sizes I wore when I was in my 30’s, and friends and family have noticed the change in my body, with the comment “You must live in the gym!”  Well, I train just a little over an hour three times a week.  That’s just a bit more than three hours a week to be in the best shape of your life at any age!   My doctor once said I am his most boring patient, as I take no medications, and have never had any surgery.

Getting back to my graduation as a RN on May 22, I was able to walk proudly onstage at the age of 58 with my white scrub top tucked into my pants, in the best shape of my life.  And I have Jeff Roux and Excel Fitness to thank for this accomplishment.

Paul Bunker

Knowing the facts: Muscle is good for you!

In my 15 years of training experience, I’ve come in contact with a number of women who swear off weights out of fear they will create bulky muscle mass.

Time to change our minds!

The key that women should keep in mind with an exercise routine is to start off slow so as not to exhaust yourself right out of the gate. Doing more reps at a lower rate will help you build lean, long muscles. And muscle is critical for osteoporosis prevention later in life.

Something additional to keep in mind is to have your body fat percentage measured before you workout every so often (we can help you out with this at Excel Fitness). Many women don’t see the pounds shed right off when adding weight lifting to their routine, but in fact gain muscle mass which in turn incinerates calories.

Shawn O’Brien