How To Create An Exercise Program
“Non-active individuals lose 6.6 lbs of lbm every decade of life, once they pass the age of twenty”
In their Tufts University classic study, Evans and Rosenberg (1991) found 10 biomarkers for offsetting the aging process. The study was documented in their book "Biomarkers" (see link). Top on their list was the physical degeneration (the aging process) that starts to happen at approximately our mid-twenties to all of us. To offset the aging process they recommend strength training to increase your muscle and bone mass. Known as lean body mass (LBM=muscle and bone), they established that non-active individuals lose 6.6 lbs. of LBM every decade of life, once they pass the age of twenty while gaining at least one pound of body fat per year. They point out that, as our chronological age keeps increasing that we can offset our biological aging process through good nutrition and exercise. My personal experience with clients and myself has proven that in apparently healthy individuals, by using a proper strength-training program we can gain 3-5 lbs. of LBM in approximately three months, while losing a pound of body fat per week. Offsetting the ravages of the biological muscle wasting process. Even if it took a year to accomplish, it is quite a physiological transformation, with a radically constructive outcome.
I firmly encourage women to gain 3-5 lbs. of lean body mass (which includes muscle and bone) with their strength-training program. No, I have not lost my mind! This will create the following:
- It will burn calories 24/7 by revving up your metabolism.
- It will increase your bone mineral density.
- It will reshape your body in positive direction.
- It will increase your strength.
- It will reduce injuries during activities of daily living.
- It will aid your gait, balance, and postural muscles.
“Proper exercise will allow the gain of 3-5 lbs of lbm in three months, while losing one lb of body fat each and every week”
In our efforts to lose body fat and keep it off the augmentation of LBM is critically important. We all know folks that have worked hard to lose body fat, and have achieved their goals, only to regain it back. One of the main reasons is not seeing the critical importance of not only maintaining, but also augmenting their Lean Body Mass.
We need to turn to scientifically proven information, to combat the "ravages" of the aging processes, not the weight loss media. We need to fully understand that weight maintenance is a lifelong endeavor. This includes a commitment to nutrition, exercise, and modifying your lifestyle to ensure that time and energy resources are channeled towards this end.