How Weight Training Increases Your Metabolism

Your metabolism, and your ability to regulate it, are vital to your fitness success. Whether your goal is to build muscle, lose fat, or improve your performance in a specific sport or event, you can’t do it effectively without understanding your metabolism and the effects training has on it.

What is metabolism? The Dictionary of Sport and Exercise Science (Anshel 1991), defines metabolism as “chemical changes that utilize energy and result in tissue and compound building (anabolism) or breakdowns of substrates and release of energy (catabolism).”  There are only three ways your workout can change your metabolism:  1) the workout session itself and the number of calories burned during the workout; 2), post-workout oxygen consumption; and 3) the addition of new muscle mass.

1 The Workout Itself 

Muscle contraction requires energy (calories). The number of calories you burn during the workout is greatly determined by your exercise selection, intensity and weights used. You will burn more calories doing deadlifts, squats, or leg presses than you will doing bicep curls. Intensity and load also plays a large role in the number of calories burned during a resistance session.

2 Post-Workout Metabolic Effect

Intense weight training elevates your metabolism for up to 39 hours after your workout. Because of the intense weight workout, your metabolism has been stimulated to where you are now burning more calories while you are doing nothing.

When you train more intensely, you will deplete your carbohydrate stores and burn more fat during the recovery phase. As the training intensity increases, there is a proportionate increase in fat burning after the workout.

One study showed that 15 exercise sessions per month (50-minute sessions at 50 percent of oxygen uptake) could lead to an extra 2 plus pounds per month of fat loss, strictly from the elevated metabolism and extra calories burned – while doing nothing! That’s an extra 26 pounds plus, of fat burned per year.

3 Longer Term Metabolic Effect – The Addition of New Muscle 

Another extremely important aspect of fat loss that occurs from training with weights is adding lean muscle to your body. Lean muscle is “metabolically active” meaning muscle burns calories even while doing nothing. So, the more lean muscle you have, the higher your resting metabolism and the more calories you burn each day while doing nothing. Studies have estimated that for each pound of muscle you add to your body, you burn another 35 to 50 calories per day. So, an extra 10 pounds of muscle will burn approximately 350 to 500 calories a day, or an extra pound of fat every 7 to 10 days, without making any other changes.

Summary

The addition of new muscle mass is the only way to permanently increase your metabolism because muscle is “metabolically active” because muscle burns calories at rest, so it is obvious that the more muscle you have, the more calories you burn in a day.

Let’s Go!

Contact me through this link and let’s get you started!

New Year, New You!

My Secret to Permanently Lose Fat for The New Year!

Still working on your 2018 New Year’s Resolution to lose weight and get in shape?  Stop spinning your wheels like a hamster and eating lettuce like a rabbit.  Both mammals are fat and cardio and salad eating is not working for them, and it won’t for you either.  Make 2019 the year you REALLY DO IT!  The video below is just one tip to get you on your way.

Have you made positive changes already?

Perhaps you’ve made some healthy changes already.  That’s great.  Look at this example of someone who thought they were making wise choices.  I reveal some better choices that can get you going even quicker.  This is just the tip of the iceberg of what a typical client can expect to learn through our training sessions.

Do you want to make 2019 your year to change?

Contact me through this link to set up time to meet and discuss your 2019 Resolutions!

UPDATE! Stephanie’s 80lb Weight Loss Story!

Ray Bessette with Client Stephanies Latest Update - Down Another 10 FAT Pounds!

No muscle sacrificed in her weight loss journey! Get to your health & fitness goals, learn the lifestyle that's sustainable this time, instead of trying to guess from other non-creditable resources! No fads, gimmicks or unrealistic promises! The hardest part is getting started, I've made it easy. Click https://freeintro.raybessette.com/ or call (281) 713-5700 to schedule your FREE consultation!

Weight Loss - Personal Training - Tomball

Interview with an 86 Year Old Cancer Survivor

How It Began

Mike is an 86-year-old client who, 15 years ago, was instructed by his Cardiologist to begin exercising to improve his overall health. He was on several preventable medications, 12 to be exact.  Not sure where to begin, Mike contacted me for help.

Goal Setting at Our First Meeting

The initial fitness assessment revealed his health goals, physical limitations, and nutritional habits.  We developed a fitness plan that was realistic and sustainable for him.  We agreed on an initial goal to get his body fat percentage under 30%, which is out of the clinically-obese range, while still maintaining and even gaining muscle mass.

Success

In just a few months, Mike’s doctors saw a tremendous change in his appearance, attitude and blood lab test. He wasn’t moving like an old man anymore! His doctors started to eliminate and/or reduce some of his medications. Currently, he’s down to two prescriptions for his heart condition.

Where He Is Now

Over all the years of training with me, Mike still owns and operates three companies. He says he feels energetic, strong, has more stamina and endurance, and has a better ability to focus and concentrate.  Mike is also a cancer, pneumonia and broken hip survivor.  Doctors, to this day, marvel over his conditioning for his age, and credit his exercise and lifestyle change with me “a life saver.”  Mike is a phenomenal success story that keeps on ticking!  Age is just a number, just ask Mike!

Watch this Incredible Interview!

Are You Next?

If you or a loved one would like a free fitness assessment, please click here!

For more information on hormones, please visit https://raybessette.com/hormonal-balance-health-facts/

Dumbbell bent over row

The Purpose of Exercise

Why do we exercise?

Most people think the reason we exercise is simply to burn calories. The true purpose is to send messages to the body requesting enhanced physical capabilities, while sending a repetitive message to the body, asking for improvement in metabolism, strength, and aerobic (lung) capacity.  Watch this video to learn more.

These are some of the effects of exercise (Weight Training) on your body:

  • Increases insulin sensitivity (then you won’t need as much insulin -a WIN for fat loss!!)
  • Increases muscle mass. Fat is burned in the muscle. More muscle=more fat is burned!
  • Increases testosterone & HGH anabolic hormones.
  • Increases glycogen storage (more places you can put glucose, the less gets stored as fat)
  • Increases lung capacity allowing for more oxygen. Fat only burns w/ oxygen.  More Oxygen = more fat burn!
  • Increases resting metabolic rate (your body has to restore its core temp and repair tiny muscle tears.) Speeding up metabolism lowers citrate levels, thus lowering fat production.
  • Decreases cellulite (by moving lymph system)
  • Reduces stress and lowers Cortisol, decreasing fat storage and appetite.
  • Sweating is an excretory function (Detox! Kidneys don’t have to do all the work)
  • Lipase enzymes are activated by heat. They break up fat to feed to the working muscle to burn instead of sugar. Continues up to 15 hrs!

My Fitness Program

With my program, you weight train 3 days a week for a one hour session, alternating muscle groups between upper body and lower body ever other session.  Important to remember:  the Purpose of exercise is to not burn as many calories as you can in one training session, but to stimulate your muscles to burn calories when you’re resting!

It’s also important to note, my program doesn’t involve any crazy tire turning over, jumping, Cross Fit type exercises that have a greater chance for injury. We use weights to stimulate a specific muscle, that muscle breaks down and repairs at rest, greatly improving your metabolism.  With my method, we do opposing muscles every other set so there’s little rest in between sets, this gets your heart rate up, so you’re really doing cardio while weight (strength) training. It’s the best of both worlds!

With this method of training, in 3 one-hour workouts a week, you burn calories every hour of the week (168 hours) as your body is recovering/healing from your workouts.   You can do additional cardio in between days as an option if you like.  Cardio has its place, but why not “kill two birds with one stone” and get your strength training and cardio all in one workout?  Imagine what you could do with an extra four hours a week.

Contact me to set up a free appointment to discuss your health and fitness goals.

Purpose Of Exercise

 

Essential Fatty Acids: A weapon in the war against cancer

It is a science-based fact that an underlying cause of cancer is low cellular oxygenation levels. There are a number of studies out there you can read and learn about this.  Ray Bessette has long been an admirer and supporter of Professor Brian Peskin who is a world-leading scientist specializing in parent Essential Fatty Acids (EFAs) and their direct relationship to cancer, heart disease and wound care.

Who is Brian Peskin?

Professor Peskin is The World’s Leading Physiologic EFA Expert. He attended MIT where he studied highly complex mathematics, engineering and physics along with probability and statistics. He has also studied biochemistry and physiology. Read more about him here. Professor Peskin has advanced the discoveries of Otto Warburg, M.D., Ph.D.. Warburg is a Nobel Prize Winner for his work on increasing cellular oxygenation and “The Hidden Story of Cancer.”

Supplementing with EFAs

Ray is a Cancer Exercise Specialist and has vast knowledge on nutritional supplementation, hormonal balance and resistance training as an aid to reversing many ailments once thought to be treatable only with medication. As a devoted believer of Prof. Peskin, Ray is convinced that supplementing with EFAs is your best defense in the fight against cancer.  He would love to answer any questions you may have about how supplementing with EFAs will oxygenate your cells and provide defense against cancer.

Where can you get the best EFAs?

Ray Bessette Personal Training only promotes, sells and believes in pharmaceutical grade supplements. His “must have” in his supplement arsenal is unadulterated EFAs. They are the ideal way to replenish your body’s precious Parent Essential Oils (PEO). PEOs are essential to all the cells in our bodies and our bodies cannot make them. The only way to get them is through your diet, but if you are eating processed foods, many of the EFAs are irreparably altered. Therefore, we must supplement our diets with EFAs. They are an “insurance policy”…even if you think you are consuming the best foods, you can never really be sure you are, so supplementation is crucial to cover your nutritional bases.

Contact ray@raybessette.com or call (832) 755-1949. Personal delivery for Ray’s training clients to RAW Gym and to neighbors in the Gleannloch and surrounding areas

Disclaimer

These statements have not been evaluated by the Food and Drug Administration. The products and information contained herein are not intended to diagnose, treat, cure, or prevent any diseases or, medical problems. It is not intended to replace your doctor’s recommendations. The information is provided for educational purposes only. Nutritional benefits may vary from one person to another.

Injury Slowing you down

Injured or recovering from an injury or surgery and unable to work out?

What can you do to keep from derailing your training?

When you’re passionate about your workouts, nothing is more frustrating than than an injury or sickness when all you want to do is that one thing you love. You may be feeling anxious about putting on weight or losing your training progress while you are down and out. What can you do to ensure you don’t get too far off track with your progress?

  1. Don’t stress about it. Stress causes the body to increase levels of cortisol in your body which has been shown to have adverse effects on your health, including decreased muscle tissue; decreased bone density, suppressed thyroid function and increase abdominal fat. Keep your stress about not being able to workout to a minimum. There are ways to help relax your mind and body that don’t involve training your body. Try journaling, listening to music and breathing exercises, for example.
  2. Keep your nutrition on point. Since you won’t be working out and expending energy during those workouts, you want to be sure you are providing good, sound nutrition to your body rather than foods that will inflame you and make you fat. Inflammation is a normal part of the body’s immune response. When inflammation serves no purpose, it damages the body and causes disease and illnesses. Eating an anti-inflammatory diet reduces inflammation in the body; helps our bodies maintain optimum health and provides energy, vitamins, minerals, essential fatty acids, dietary fiber and disease-preventing phytonutrients. Incorporating Fit N Firm Foods and Marigold Bars can help keep your nutrition in order during your down time (and anytime for that matter). Orders can be placed online. Fit N Firm Foods offers free delivery for some locations in Spring, Texas and Marigold ships worldwide and has pickup locations around the U.S. You can also add the following anti-inflammatory foods into your diet.
  3. Keep your protein intake high. Consuming sufficient protein is the single most dietary factor for maintaining muscle. While you can’t get to the gym, ensure you are keeping your protein levels up. Choose lean proteins like Designs for Health Protein Powder, chicken breast, eggs, lean beef, ground turkey.
  4. Make sure you are getting enough sleep and are staying hydrated by drinking adequate water.
  5. Don’t neglect your supplement intake. They fill the nutritional gaps.  I only believe in taking pharmaceutical grade supplements and I sell the best product lines such as Life Extension, Designs for Health, TransFormation, Rejuvenation Science, and Transcendence.  Need to replenish your supplements?  Contact me and I’ll make arrangements to deliver to you (limited areas around Gleannloch).
  6. Don’t train through your injury. Injury is your body telling you that you need to take a break.  And don’t try to “work through the pain”. You’re just setting yourself up for a longer or worse injury.

It sucks when you so want to get to the gym but can’t because you are injured or are recovering from a surgery or healing an injury. Listen to your bodies, listen to your doctors. Take the break. Our bodies need the complete rest a few times a year. And don’t come back to the gym too soon or you run the risk of reinjury. Give your body the rest it needs and take the steps above to keep from derailing your training progress. I promise, you WILL come back better than ever.

 

Weightlifting best for fat loss

Cardio vs. Weight Training for Fat Loss

Not seeing results in your workouts?  There may be many reasons…let’s look at a few:

You’re doing too much cardio or you’re only doing cardio.   To improve the shape of your body, cardio is not the best
option.. Yes, you will lose weight at first from cardio and fad diets, BUT, what you’re losing is water, not fat. This will leave you dehydrated and you’ll get headaches if you stick with it long enough. We’re not knocking cardio whatsoever. Cardio has its place, but if your goal is permanent fat loss, weight training is your best bet. At The Firm U, we use a Bio-impedance scale that measures water, fat and muscle weight in pounds. We can track your progress to keep you motivated and on track with your fitness goals. Most bathroom scales just measure total weight. With our scientific information, you can intelligently adjust your fitness program and permanently burn the fat weight.

You’re not training with weights. There is no metabolic effect after a cardio workout. When you burn 500 calories doing cardio (takes
about an hour), that’s all you get. When you burn 500 calories with weight training, you not only balance your muscle and bone structure, you continue burning calories as your body repairs the breakdown and buildup of muscle, increasing your metabolic system. The result: FAT WEIGHT LOSS, not water weight loss. Muscle burns more calories at rest. We’ve got you covered with #1 below.

You’re diet needs to be cleaned up.  You think you’re eating well, but you’re filling your body with inflammatory foods and disease-causing agents. We’ve got you covered with #2 below.

You could be insulin resistant or diabetic and not know it. If you have either condition, you’re only burning sugar for energy and never getting to fat. We’ve got you covered with #3 below.

These Three Fitness Components Solve All The Above

1.  Personal Training.  I’ll create a custom training program to help you achieve the results you want, whether it’s to build muscle, bur fat, or both.  I can work with you 1:1, or if you prefer to workout with a friend, I’ve got great options for duo training and you can achieve the SAME results as one-on-one training.

2.  Nutrition. Eat our Fit N Firm Foods for meals and enjoy a MariGold bar in between. Both are not only delicious and satisfying…they’re also made with only the highest quality ingredients and are anti-inflammatory. Inflammation is a normal part of the body’s immune response. When inflammation serves no purpose, it damages the body and causes disease and illnesses. Eating an anti-inflammatory diet reduces inflammation in the body; helps our bodies maintain optimum health; provides energy, vitamins, minerals, essential fatty acids, dietary fiber and disease-preventing phytonutrients (healthy plant foods).

3.  Hormonal & Weight Loss Blood Panel. This test is optional; however, it is also one of the greatest tools to fix that person that has tried everything. A comprehensive lab blood test can detect many issues and conditions that may be getting in your way of losing belly or butt fat for good. It takes about a week to get back from our lab, our doctor reviews the results and addresses your situation with suggestions to get your hormones or other discrepancies to get you balanced.

It takes a deficit of 3,500 calories from your total caloric intake to burn one pound of fat. To lose one pound a week, you’d burn 500 calories every day doing about an hour of cardio for seven days a week to burn one pound of fat. With our program, you weight train 3 days a week for a one hour session and burn calories every hour of the week (168 hours), even at rest! We’ve just given you four hours back in your schedule. Imagine what you could do with an extra four hours a week. Important to remember… The Purpose of exercise is to not burn as many calories as you can in one training session, but to stimulate your muscles to burn calories when you’re resting! See image below….

Would you like more information? Click here to send a private message, or call (832) 755-1949.