.April 2002
As always check with your physician before starting an exercise program.
American College of Sports Medicine Guidelines for Resistance Training.
Normal weight loss is 75% fat and 25% muscle (not including fluid
fluctuations). If you do a fad diet/crash plan you'll lose more weight from muscle and less from fat.
One day a week of resistance training prevents any muscle loss as you lose weight and 2 days a week will build muscle.
Goals:
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8-10 different machines or exercises
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8-12 repetitions (rep number 12 needs to be tough or you won't build)
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If you have high blood pressure or diabetes decrease your weight and do 12-15 repetitions.
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1 set- working up to 2 sets (3 sets is unnecessary)
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Take a day off or resistance training in between because your muscles need 48 hours to repair themselves.
It is OK to work upper body one day and lower body the next.
From the research I did on my Masters
Thesis, many of studies showed resistance training increased self esteem, self-
efficacy, and body image more so than aerobic activity. Of course aerobic exercise is very important too but you'll see results quicker with weight training.
