Plus: The Five By Five!
Back in 2008, I finally figured out how to reach and maintain a healthy weight and body composition.
The key to unlocking my personal recovery from obesity was weight lifting. Here are five of the biggest benefits of resistance training:
- Improved Strength and Function: Building muscle can improve your physical strength and functional abilities, making everyday tasks easier to perform. It can also enhance athletic performance in sports or physical activities.
- Increased Metabolism: Muscle tissue burns more calories at rest than fat tissue, so building muscle can increase your metabolism and help you burn more calories throughout the day, even when you’re not exercising.
- Better Body Composition: Building muscle can help you achieve a leaner and more toned physique by reducing body fat percentage and increasing muscle mass.
- Improved Bone Density: Resistance training, such as weightlifting, has been shown to improve bone density and reduce the risk of osteoporosis, especially in older adults.
- Enhanced Overall Health: Building muscle has been associated with numerous health benefits, including improved insulin sensitivity, better cardiovascular health, and reduced risk of chronic diseases such as type 2 diabetes and heart disease.
Recently, I learned about a study that showed only seven percent of people living in the US do the recommended amount of strength training each week. If the benefits are so big, why are more than 90% of us missing out?
When I started lifting weights, I was embarrassed by my lack of experience, and intimidated by the machines in the gym.
I bought several programs on line that were so complicated I gave up before I could see any results. One program had an exercise that I didn’t perform properly. That set me back for more than a month as I waited for my strained back to heal.
If only I had started with the Five By Five!
Pushups: 5 reps for 5 rounds.
Squats: 5 reps for 5 rounds.
Dumb Bell Rows: 5 reps for 5 rounds.
Romanian Deadlifts: 5 reps for 5 rounds.
Overhead Press: 5 reps for 5 rounds.
You can substitute other exercises, But these are the five I prefer to start with. I do this routine three times per week, and it never fails to reap the five rewards listed above and more! Keep it safe, simple, and get strong.
All the best,