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Here's Why Lifting Weights is the Best Way to Lose Body FatBody composition and strength training -
Note: As you get stronger, you can slowly lower the inclined surface until you reach the floor to do a traditional plank with correct form. Another major muscle group to work when aiming to change body composition is the chest. Working pushups into your routine can enhance your chest movement by recruiting muscles in the arms, shoulders, and core.
Again, form is paramount. The most common mistakes I see with pushups involve sinking the hips, arching the back, not lowering the body enough, not keeping the body in a straight line, or piking the hips up too high.
Doing any of these can reduce the efficacy of the pushup and contribute to injury. Note: As you get stronger, try pushups using an inclined surface bench or box from the incline plank position. Eventually, you can move to a floor pushup. Lunge and step movements help build up your leg strength and power, which fuels almost every activity we do.
Note: To add challenge, hold a dumbbell in each hand and keep your hands down at your sides throughout. The bench press has earned its place in the top moves for strength and body composition. It works your upper body and chest, along with your shoulder girdle.
Most people who complain of shoulder pain while completing the bench press are likely sacrificing proper form to be able to lift more weight. The pallof press is an easy way to introduce yourself to rotational work , ironically by resisting rotation of the core against a force, which helps build strength and stability.
This is a great move to help protect and strengthen your lower back. Leave a comment, ask a question, or see what others are talking about in the Life Time Training Facebook group. Samantha McKinney has been a dietitian, trainer and coach for over 10 years.
At first, her interests and experience were in a highly clinical setting in the medical field, which ended up laying a strong foundation for understanding metabolism as her true passion evolved: wellness and prevention.
Go further, faster. Available only at Life Time, this revolutionary approach to training fully engages your mind, body and spirit to help you achieve more than you ever thought possible. Also Explore: Learn More About Joining Life Time and Dynamic Personal Training. Here are six ways strength training supports your overall health — beyond building muscle and burning fat.
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Resistance training is an essential part of any fitness routine. These exercises can help boost metabolism and support fat loss. By Samantha McKinney, RD, CPT Life Time Training. Box Squat Squatting is one of the best bang-for-your-buck exercises.
Stand directly in front of a knee-height box, bench, or chair with your feet hip width apart or slightly wider. Keep your abs engaged and slowly squat down, lowering your glutes toward the box. Drive through your heels to stand.
Repeat for the desired number of reps. Glute Bridge Hinging movements from your hips are key to any effective strength-training program designed to optimize body composition as they work some of the largest muscles in your body.
Lie on your back with your knees bent, keeping your feet flat on the floor and arms at your sides palms facing down. Bracing your core throughout the movement, press your back into the floor and squeeze your glutes, pressing your feet into the floor. Squeeze your glutes in this fully extended position, then slowly return to the starting position with careful control.
Dumbbell Overhead Press Another key movement pattern is pressing your arms overhead with weights in your hands. Stand with your feet hip width apart and hold a dumbbell in each hand at shoulder height with your palms facing forward and elbows close to your body; choose a weight that is challenging for you.
Keeping your shoulders over your hips, draw your shoulders away from your ears and brace your core, making sure not to arch your back or flare your ribcage. Holding this position, press the dumbbells directly overhead, keeping your wrists and forearms perpendicular to the floor.
Slowly lower back to starting position and repeat for the desired number of reps. Incline Plank Doing a plank correctly fires several different areas of your body, including your core, which is often a weaker area for many people.
Stand and face a knee-height bench, box, or chair. Place your hands on the edge of the surface, about shoulder width apart. Keeping your shoulders directly over your wrists and arms straight, walk your feet back until there is a straight line between your head, shoulders, hips, knees, and ankles.
Keep your lower back flat, engage your core, and pull your shoulders away from your ears. Hold this position, making sure not to pike or sink your hips.
Wall Pushup Another major muscle group to work when aiming to change body composition is the chest. Start with your feet and legs shoulder width apart, standing about two feet from a wall with your arms straight out in front of you. Place your palms on the wall at shoulder height, slightly wider than shoulder width apart and with your fingers pointing toward the ceiling.
This is somewhat surprising since inflammation is a potential mechanism linking obesity and cardiometabolic risk. For example, favorable inflammatory status is positively associated with metabolic health Phillips and Perry, Also, of great importance to an aging population, low-grade inflammation has been shown to be related to loss of muscle mass Schaap et al.
Hence, considering its known interaction with adiposity, particularly abdominal adiposity Strasser et al. Metabolic and inflammatory changes induced by RT may be dependent on the specific characteristics of the exercise program Calle and Fernandez, ; Lira et al.
In this regard, a recent study Nunes et al. Further Eklund et al. These greater abdominal fat losses led to greater reductions also in inflammation markers Ihalainen et al. In a recent meta-analysis on the effect of resistance training on inflammation markers in older adults, Sardeli et al.
Consequently, it is logical to determine the potential influence of RT frequency, which modifies the overall training volume, over an extended period of time on markers of metabolic syndrome and low-grade inflammation in older adults. We hypothesized that greater training frequency would lead to greater reductions in body fat mass driving more favorable changes in markers of metabolic syndrome and low-grade inflammation levels in a group of healthy men and women over the age of 65 years.
Results for maximum strength, muscle hypertrophy, physical activity and functional capacity have been published previously Turpela et al.
All subjects were measured before baseline and after the 6-month intervention, which followed a 3-month preparatory training period Walker et al.
Three groups underwent supervised strength training at a specific training frequency one-, two- or three-times-per-week , while one group acted as a non-training control group. The study was conducted according to the Declaration of Helsinki. Ethical approval was granted by the local ethics committee of the University of Jyväskylä, Finland Written informed consent was obtained from all subjects prior to inclusion.
Eligible subjects for the study were community-dwelling 65—75 year old men and women not diagnosed with metabolic syndrome. Subjects that were taking any medication known to affect the variables within the present study were removed from the analyses.
While the subjects would be classed as not meeting the recommended physical activity levels World Health Organization, , they were active in low-intensity activities that are typical of a Nordic aged-population e.
All subjects were volunteers and did not receive any compensation for participation or travel expenses. Subjects were recruited through prospective letters randomly sent to 65—75 year olds living in the Jyväskylä region.
During the examination, 8 persons were deemed not eligible for the study on medical grounds. At this time, prior to randomization, one person withdrew due to lack of interest and another was no longer contactable. Thereafter, two women allocated to CON decided to withdraw from the study due to the results of randomization.
Baseline characteristics of the remaining subjects are shown in Table 1. There were no differences between groups for baseline data. Detailed description of the study intervention has been reported previously see supplementary material of Turpela et al.
Briefly, after the initial 12 weeks of muscular endurance strength training two-times-per-week the intervention groups performed whole-body strength training either one- EX1 , two- EX2 or three- EX3 times-per-week for 6 months.
This period was split into 2 mesocycles. The primary goal of the first 3-month mesocycle was to increase muscle mass and maximum strength. All training sessions were supervised by experienced exercise instructors and each session was separated by at least 48 h recovery.
All exercises were performed on commercially available weight-stack equipment Precor Vitality Series TM , Precor Inc. All subjects were required to perform at least 1 set to concentric failure with the exception of power training. All subjects intervention and control recorded their daily leisure-time physical activity external to the activity imposed within the study in diaries prior to the study and throughout the 6-month period and 3-day diet diaries including one weekend day were collected.
The recording of habitual physical activity external to the current intervention followed procedures of Waller et al. Subjects in the non-training control group were instructed to maintain their normal physical activity throughout the study period.
The average weekly training attendance for the intervention groups throughout the study were; 1. One male subject from EX1 was injured back-pain during strength testing and withdrew from the study.
Reasons for other drop-outs were as follows; four women subjects withdrew due to illness unrelated to the study, and one man from CON could not be contacted at post-measurements. All measurements were performed following an overnight fast 12 h with the subjects instructed to consume 0.
Subjects were instructed to refrain from intensive exercise for at least 48 h prior to the tests. Testing took place between 7. The measurements were taken 6—7 days after the final training session of that period i. The measurements took place in May after the 3-month primer and December after the 6-month intervention , After determination of height by a fixed wall-mounted scale, participants underwent full body scanning by dual-energy x-ray absorptiometry DXA in minimal clothing LUNAR Prodigy Advance with Encore software version 9.
The legs were separated by a polystyrene block and secured by inelastic straps about the ankles. Arms were separated from the trunk by rice bags placed in the armpits and along the torso, palms were placed flat prone on the bed.
Total body fat mass and lean mass were determined using software-generated analysis. Abdominal fat was taken as the software-generated android fat mass value. DXA measurement methods and validation have been reported by Salamone et al.
Blood samples were taken from the antecubital vein using sterile techniques. Venous blood samples were collected into heparinized serum separator tubes 8.
The serum was pipetted into 1. Total and differential white blood cells WBC , platelets, as well as hemoglobin and hematocrit were determined from EDTA-treated blood Venosafe, Terumo, Belgium with Sysmex KXN TOA Medical Electronics Co.
From the WBC; neutrophils, lymphocytes and mixed cells monocytes, eosinophils, basophils and immature precursor cells were differentiated and analyzed.
Basic blood count hemoglobin, hematocrit, white blood cell count etc. was used to identify any possible illness e. Serum samples were analyzed for glucose, insulin, glycated hemoglobin HbA1c , interleukin-6 IL-6 , high-sensitivity C-reactive protein hs-CRP , adiponectin, leptin, and cortisol using commercial chemiluminescence immunoassay techniques Immulite XPi, Siemens Healthcare GmbH, Erlangen, Germany.
Blood lipids and lipoproteins were also analyzed from serum Konelab 20 XTi, Thermo Electron Co. This ensured that the subjects had been sitting quietly for at least 10 min prior to the blood pressure test approx.
Three, separate measurements were taken. The lowest systolic value from the three measurements and the lowest diastolic value from the three measurements were used in subsequent analyses. Following the initial basal blood sample and blood pressure tests, subjects then consumed a standardized drink containing a 75g glucose load GlucosePro, Comed Ltd, Espoo, Finland.
While they waited for further blood samples, subjects underwent body composition tests in an adjacent room and otherwise sat in the waiting area of the lab. Blood samples related to the glucose tolerance test were obtained using the same methods described above at 60 and min post-consumption.
All statistics were performed using SPSS for Windows IBM SPSS version Possible baseline between-group differences were assessed for 4 groups using a one-way analysis of variance ANOVA.
ANOVA with repeated measures was applied to test the intervention effects using a 4 group EX1, EX2, EX3, CON × 2 time PRE, POST design. Any significant main effects were assessed by Bonferroni post hoc tests for within-group differences. No within-group changes were observed in lean mass in any group during the present study Table 2.
There were no significant main effects for systolic or diastolic blood pressure. Figure 1. The effects of resistance training frequency on fat mass A , abdominal fat mass B and lean mass C. There were no significant time × group differences. Each subject within each group is represented by an O.
Table 2. Effects of training frequency on body composition, cholesterol concentrations, markers of inflammation, blood glucose and blood pressure mean ± SD. Significant changes or between-group differences in hs-CRP, MCP-1 or leptin were not observed.
Typical responses to an oral glucose tolerance test were observed in glucose and insulin concentrations. Significant increases in both glucose and insulin occurred over the initial 60 min period, followed by decreased concentrations over the second 60 min period.
However, there were no changes in glucose or insulin concentration at 60 or min post-ingestion comparing pre- to post-study in any group. Most variables at baseline demonstrated a significant negative relationship when assessing their change during the study, when all training groups were pooled.
Figure 2. Relationship between the baseline interleukin-6 IL-6, A , high-sensitive C-reactive protein hs-CRP, B , and systolic blood pressure SBP, C with corresponding change during the study in training groups.
The number of participants that had higher than recommended concentrations of triglycerides, blood pressure and blood glucose before the training intervention is presented in Table 1.
Table 3. Habitual Physical Activity in intervention groups that trained one- EX1 , two- EX2 or three- EX3 times-per-week and in control group CON. The purpose of the present study was to assess the effects of different frequencies of resistance training RT on markers of metabolic syndrome and low-grade inflammation in healthy older men and women.
We expected that greater training frequency and greater overall training volume load per week would lead to greater reductions in body fat mass and greater increase in lean mass, which would then drive more favorable changes in markers of metabolic syndrome and low-grade inflammation levels in a group of healthy men and women over the age of 65 years.
The main findings of this study showed that prolonged RT, at weekly frequencies of one-, two- or three-times-a-week, led to significant increases in HDL-cholesterol in all training groups.
However, higher RT frequency might be needed to obtain significant reductions in LDL, total fat mass and abdominal fat mass. Nevertheless, higher loss in fat mass with more frequent training in the present study did not lead to greater improvements in markers of metabolic syndrome nor inflammation, contrary to our hypothesis.
Last, it is noteworthy that the participants with the worst initial levels of metabolic syndrome and low-grade inflammation, particularly those with undiagnosed pathologies, improved the most due to training, regardless of the frequency. Several studies have found RT to be effective for increasing muscle mass Häkkinen et al.
However, training volume appears to be an important factor determining the training-induced magnitude of changes in body composition Starkey et al. Nunes et al. Of the training groups in the present study, only training three-times-a-week led to significant reductions in total fat mass and abdominal fat mass of the healthy older men and women, which naturally has the highest total volume of training.
Thus, the results of the present study are in-line with previous research in identifying that training volume has an important role in the exercise-induced loss in fat mass. However, there are also contradictory results. Ribeiro et al. They concluded that in the initial state of training both volumes led to similar results.
In another study by Ribeiro et al. Older women with no previous background in RT significantly lost fat mass whereas women with 24 weeks of RT experience did not lose fat mass. These collective findings highlight an important caveat in the present study.
Since the subjects in the present study already had undergone 3 months of preparatory RT, they may have had a reduced potential for further loss of fat mass and only higher training volume i. This is perhaps also one reason for the somewhat unexpected lack of increased muscle mass in the present study.
Another notable aspect of the present study was that the magnitude of changes in fat mass in the present study was modest, Salamone et al. Therefore, it may be suggested that the observed intervention-induced change falls within the typical error of the measurement.
However, due to the large n in all groups and prolonged intervention period, we find it improbable that a statistical error would explain the present findings.
Indeed 21 out of 24 subjects in EX3, whereas 14 out of 20 subjects in CON reduced whole-body fat mass, supporting the idea that in particular EX3 demonstrated true change in fat mass.
The present study did not observe reductions in high-sensitive c-reactive protein hs-CRP or interleukin- 6 IL-6 concentration. On the contrary, several studies have reported significant RT-induced reductions in inflammation markers in older adults Tomeleri et al. Training induced changes in inflammation markers are more likely in the initial phase of resistance training Ihalainen et al.
The reason for the contradictory results could be related to the fact that the participants in the present study did 12 weeks of resistance training prior this study. It is noteworthy that similarly to the study by Tomeleri et al. Therefore, it is difficult to determine whether the pre-existing health status of the subjects could influence these comparisons.
Another reason for the contradictory results could be related to the lack of training-induced gain in muscle mass in any group in the present study. Sardeli et al. The authors suggested that the physiological mechanisms explaining beneficial effects of increased muscle mass on inflammation could be that RT increases energy expenditure and insulin sensitivity Calle and Fernandez, and that higher muscle mass has more potential to produce anti-inflammatory myokines Pedersen and Febbraio, ; Ihalainen et al.
Another mechanism that has been suggested to be responsible for the anti-inflammatory effect of RT has been the reduction of fat mass Gleeson et al. Interestingly, despite the significant but modest beneficial loss in fat mass in EX3 and CON, the present study did not detect further significant beneficial effects of RT on inflammation markers.
Therefore, there may be a threshold for body composition changes that influence inflammation status, prior to which no changes would be expected. To our knowledge, such a threshold either fat mass reduction or muscle mass increase or both has not yet been identified.
Interestingly, in the present study, adiponectin concentration was reduced in all training groups. Adiponectin, also known as Acrp30, apM1, GBP28 or AdipoQ, is a complex biomarker and there is currently no consensus regarding whether high concentrations represent improved or poorer health status, not to mention whether adiponectin itself plays a role in metabolic health Waragai et al.
Since adiponectin has been shown to have major anti-diabetic, anti-atherogenic and anti-inflammatory properties, it seems logical that a higher concentration is beneficial.
Furthermore, higher adiponectin concentration is negatively correlated with fat mass, central fat distribution and fasting insulin Su et al.
However, higher adiponectin concentration is also associated with increased all-cause mortality and the association has been suggested to be strengthened when high levels of adiponectin are combined with low body mass index Choi et al.
in the circulation even in healthy older humans. Resting levels of cortisol are thought to reflect general physiological stress with possible changes regulating tissue homeostasis and protein metabolism Kraemer and Ratamess, Basal cortisol concentrations following strength training in older individuals have typically remained unchanged Häkkinen et al.
Contrary to previous studies, a significant increase in cortisol concentration was observed in all training groups, as well as in the control group.
Since the changes were similar in all groups, the change is perhaps not due to the strength training intervention of the present study. One possible explanation could be that seasonal variations in cortisol concentration observed in high latitudes Walker et al.
Nevertheless, the potency of cortisol on tissue such as muscle is unable to be determined from tracking its concentration. Hence, interpretations into cortisol concentrations should be made with caution. There are few randomized controlled trials that have investigated exercise effects on adiponectin.
Some have demonstrated a significant increase in adiponectin concentration both after resistance Olson et al. However, the lowering of adiponectin concentration in the present study is in-line with the results from Ibáñez et al.
These authors reported that weight loss through diet only led to significant increase in adiponectin concentration whereas, a week combined progressive RT and weight-loss diet led to significant decreases in circulating adiponectin that was accompanied by significant improvements in different cardiovascular risk factors.
Also, Ihalainen et al. One explanation for these apparently conflicting findings on the effects of RT on adiponectin concentration could be changes in adiponectin multi-dimer ratio Blüher et al.
However, the mechanisms underlying these training-induced changes and indeed the possible implications for health remains unresolved. Regarding cholesterol, the results of the present study demonstrate a favorable response of HDL in all training groups.
In addition, RT three-times-a-week led to a significant reduction in LDL. Non-optimal lipoprotein levels, high LDL and low HDL cholesterol, are a major risk for coronary heart disease.
Furthermore LDL increases with advancing age. Regular exercise, especially aerobic exercise, has been proposed to be a potent approach for obtaining a healthy lipid profile. RT has also been shown to have potential to modify lipoprotein levels Ibáñez et al.
All present changes in concentrations of cholesterol and its fragments could be considered positive, and are in-line with previous studies Williams et al. However, several intervention studies have not observed any effects of RT on lipoproteins Marques et al.
Ibáñez et al. Furthermore, individuals with non-pathological lipid profiles might require greater exercise stimuli and energy expenditure leading to changes in body composition. The results of the present study support this hypothesis as LDL reduced only in the group that trained three-times-a-week and reduced total fat and abdominal fat mass.
Controversially, in the present study, an increase in HDL was observed even in a group that trained only once per week. Kodama et al. If this observation were confirmed in future studies, then it signifies a potent HDL response to RT, which may be recommendable for those individuals at the borderline to become clinical populations to achieve positive cholesterol changes.
It has been suggested that exercise is medicine for the vast majority, if not to all. However, it has been shown that there are significant individual differences in the exercise-induced changes in performance as well as in selected health benefits Mann et al. Previous studies have shown that individuals who benefit most from exercise regimens are the ones with previously low HDL-cholesterol levels, greater abdominal adiposity and elevated serum triglyceride levels Couillard et al.
Overall, our findings enforce the perception that suitable strength training interventions should be targeted to people with the poorest health parameters concerning both body composition and inflammation profile.
The present study has several limitations that should be discussed. The fact that the control group improved body composition could be explained by the increase in the habitual endurance-type physical activity during the intervention period Walker et al.
This is an unfortunate and unforeseen weakness of the present study, whereby control subjects were instructed to maintain their normal physical activity levels but did not comply. This finding does highlight the need to track habitual physical activity levels during intervention studies, but perhaps using diaries where the subjects were not blind to their activity level was not a suitable method for these purposes.
Secondly, the design of the study may have limited the effectiveness of the intervention regarding increasing muscle mass. Specifically, there was a 3-month preparatory training period that already induced muscle hypertrophy compared to baseline in these individuals Walker et al.
Despite these limitations, this study provides support for the effectiveness of progressive RT on the metabolic health in older men and women. In conclusion, the present study suggests that a higher number of RT sessions per week could be of benefit in the management of body composition and lipid profile.
Interestingly, and importantly, the study observed that those individuals with a higher baseline systolic blood pressure, triglyceride and hs-CRP concentrations derived greatest benefit from the RT intervention, regardless of how many times-a-week they trained.
From a practical point of view, our findings suggest that suitable strength training interventions should be especially targeted to people with poorer body composition and metabolic profile.
SW, AI, HKa, RN, and HKy planned and initiated the study. AI, SW, and TM were responsible for the data collection. JI and SW were responsible for carrying out analyses and manuscript writing.
JI, AI, and SW interpreted the results of research. All authors drafted, edited, critically revised the paper, and approved the final version of the manuscript.
The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest.
The authors thank the B. and M. students who contributed research training hours to the project, Mrs. Aila Ollikainen and Mr.
Risto Puurtinen for their assistance with blood analysis and the dedicated subjects for their diligent participation in the study. Aguilar, M. Prevalence of the metabolic syndrome in the United States, JAMA , — doi: PubMed Abstract CrossRef Full Text Google Scholar.
Ahtiainen, J. Heterogeneity in resistance training-induced muscle strength and mass responses in men and women of different ages. Age Andersson, E. Maximal aerobic power versus performance in two aerobic endurance tests among young and old adults.
Bennie, J. Self-reported health-enhancing physical activity recommendation adherence among 64, finnish adults. Sports 27, —
The main purpose of the present compositionn was to investigate the effect of frequency, thereby Shrength training volume, of resistance training on body commposition, inflammation Bory, lipid strngth glycemic profile Body composition and strength training healthy older individuals age Bpdy 65—75 year. Stress reduction exercises healthy Boddy were randomly assigned to teaining of four groups; vomposition Body composition and strength training training one- EX1two- EX2or three- EX3 times-per-week and a non-training control CON group. Whole-body strength training was performed using 2—5 sets and 4—12 repetitions per exercise and 7—9 exercises per session. All training groups attended supervised resistance training for 6 months. Body composition was measured by dual X-ray absorptiometry and fasting blood samples were taken pre- and post-training. The present study suggests that having more than two resistance training sessions in a week could be of benefit in the management of body composition and lipid profile. Nevertheless, interestingly, and importantly, those individuals with a higher baseline in systolic blood pressure, IL-6 and hs-CRP derived greatest benefit from the resistance training intervention, regardless of how many times-a-week they trained.
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