Strength Training for Kids

There has been something going for at least 3 generations now that is very disturbing to me. There are more children that are morbidly obese than ever before. According to the CDC as of April 2015 "childhood obesity has more than doubled in the last 30 years. The percentage of children aged 6–11 years in the United States who were obese increased from 7% in 1980 to nearly 18% in 2012. Similarly, the percentage of adolescents aged 12–19 years who were obese increased from 5% to nearly 21% over the same period." This is also from the CDC

Health Effects of Childhood Obesity

"Childhood obesity has both immediate and long-term effects on health and well-being.

Immediate health effects:Obese youth are more likely to have risk factors for cardiovascular disease, such as high cholesterol or high blood pressure. In a population-based sample of 5- to 17-year-olds, 70% of obese youth had at least one risk factor for cardiovascular disease.7Obese adolescents are more likely to have prediabetes, a condition in which blood glucose levels indicate a high risk for development of diabetes.8,9Children and adolescents who are obese are at greater risk for bone and joint problems, sleep apnea, and social and psychological problems such as stigmatization and poor self-esteem.5,6,10

Long-term health effects:Children and adolescents who are obese are likely to be obese as adults11-14 and are therefore more at risk for adult health problems such as heart disease, type 2 diabetes, stroke, several types of cancer, and osteoarthritis.6  One study showed that children who became obese as early as age 2 were more likely to be obese as adults.12Overweight and obesity are associated with increased risk for many types of cancer, including cancer of the breast, colon, endometrium, esophagus, kidney, pancreas, gall bladder, thyroid, ovary, cervix, and prostate, as well as multiple myeloma and Hodgkin’s lymphoma.15"

This issue can be addressed through a properly designed youth strength training program and nutrition plan. We can fix this!!! We owe it our future generations to teach our children the benefits of living a healthy lifestyle. Your great great great grandchildren will thank you.

Call Basic Iron for more info

616-232-3917

Introducing Power Cardio

There is a constant debate about the healthiest way to lose weight. While by now everyone knows that you have to combine exercise with a healthy and sensible nutrition plan there are differing opinions about the best workout plan. On one side are the people who believe the only way to lose weight is by pure cardio while another group believes strength training is the most effective way. I believe the answer is in the middle and here is why.

Strength training with intervals of endurance training is far more effective than traditional cardio.

According to an article by Nate Myaki. “ Many who focus on just calories and the "slash and dash" mentality end up with destructive patterns – extreme calorie cuts and/or excessive aerobics. This sets off an alarm state in the body where the body sheds muscle tissue to lessen energy demands and stores/hoards body fat as a survival response. Once this physiological state is reached, it becomes impossible to lose any more fat no matter how many calories you cut or how much aerobic work you try and add. What you end up with is someone who's on starvation level calories and performing excessive exercise, yet is still flabby.”

On the strength training side while burn calories at about the same rate with cardio and weight training you stop burning calories when your cardio workout ends. However your body continues to burn calories up to 2 days after your strength training workout this is commonly referred to as the “after burner effect”. Aerobic workouts also increase levels of cortisol which can cause the body to use muscle tissue as fuel and store more body fat.

 Myaki also says

“Strength training raises cortisol levels, but it also raises testosterone and growth hormone – potent muscle building and fat burning hormones that offset cortisol. The net hormonal effect (assuming proper dietary support) is protein synthesis or lean muscle gain. “

Bottom line is the more lean muscle mass you have the healthier you will feel your entire body and internal organs will work far more efficiently and this is what will improve both the quality and longevity of your life.

My answer to this is a workout routine I call POWER CARDIO. This workout combines several strength and endurance exercises in an extremely intense and efficient 20 to 30 minute session.

It’s time to make an investment in yourself contact Basic Iron LLC for an appointment today

616-232-3917

basiciron1@gmail.com

In my previous blog I talked about the epidemic of obesity and no matter what your situation is it is not hopeless. You can do something about it. First of all you have to start where you are and improve from there. At first it is extremely difficult you will be very sore after each training session however it will get better after a couple of weeks.

Strength training and a sensible nutrition plan is the most efficient method of losing weight and gaining lean muscle mass. Lets compare strength training with cardio.

You will burn about 10 calories per minute strength training as opposed to around 12 calories per minute on a treadmill or cardio equipment. However you continue to burn calories after your strength training workout. According to exercise physiologist Mike Bracko of Calgary, Alberta. "But when you strength train, your body is like, 'Whoa, this is a lot different!'" And that "whoa" takes you about an hour to recover from—burning an extra 25 percent on top of the calories you torched during your workout. That means if you burn 160 calories doing a 20-minute strength circuit, you'll actually burn 200 by the time you've gone on with your day."

According to Dr. Wayne Westcott" your metabolism stays elevated by at least 10% for thee days after you lift as your body repairs the micro traumas in your muscles."

I'm telling its never too late to get started call Basic Iron LLC now.
616-232-3917
email basiciron1@gmail.com

I am going to address a serious issue we have here in the US. I am going to use some direct language in this blog I do not intend to offend anyone but these are the facts.

 According to the CDC the percentage of adults age 20 years and over with obesity: 37.9% (2013-2014).

Percentage of adolescents ages with obesity 12-19 20.6 %

Percentage of children ages 6-11 with obesity 17.4%

Percentage of adults ages 20-70 who are overweight and including obesity 70.7%.

This is a very serious health issue that must be addressed.

I heard a commercial a while back it said "Are you overweight? It's not your fault." I just don't get it. If it's not your fault who the hell's fault is it???? Bottom line if you are overweight and you are looking for someone to blame you only have to look as far as the nearest mirror. We are responsible in one way or another for everything that happens to us. That's the good news once you accept total responsibility for yourself then you can fix it.

No matter what your physical condition it is not hopeless. You don,t have to spend endless hours on a treadmill and starving yourself. You can fix it with 2 to 3 half hour strength training sessions per week and a nutrition plan that allows you to eat 5 to 8 times a day.

You can make it happen. Take charge of your health call Basic Iron today 616-232-3917
email basiciron1@gmail.com. 

When most people think strength training the 1st thing that comes to mind is a bunch of huge guys lifting huge amounts of weight. While that is part of it that's not all of it. There is not one person from the age 6 on up that cannot greatly benefit from strength training.

Misconception # 1

If a woman lifts weights she will bulk up and look like a man. Absolutely False. Your hormones simply will not allow that to happen. The only way you will end up looking like a man is if you abuse steroids. Strength training will be make you stronger, healthier, and happier.

Other benefits include:

Lower risk of heart disease

Lower risk of osteoporosis

Significant loss of bodyfat

You will gain lean muscle mass

Your entire body will function more efficiently

You will greatly improve your athletic performance

Lower risk of arthritis

Lower risk of diabetes

Strength training will also help fight depression

Get started today
Call Basic Iron LLC
616-232-3917