Strength training is vital

     By Kim Springer
     View columnist
      For women who constantly feel like they are struggling with their weight, strength training may be the answer to ending this cycle.
      The book "Strong Women Stay Slim" has been a favorite of ours as it highly encourages women to weight train. Author Miriam E. Nelson says muscle is the key to fighting fat.
      When women diet, at least 25 to 30 percent of the weight they shed isn't fat, but water, muscle, bone and other lean tissue. Regardless of how much protein and calcium is included in an eating plan, muscle is still shed.
      The danger in losing weight quickly by dieting is that the faster the weight comes off, the larger the proportion lost is not fat.
      Women need to make preserving muscle mass and bone a primary concern. Women start out with a lot less muscle and bone than men do, so the margin of safety is narrower.
      Since women generally live longer than men, this means our lives "are severely limited by muscular weakness or fragile bones." Also, muscle is metabolically active whereas fat is not. The less muscle you have, the slower your metabolism will be.
      Notice how men usually can eat a lot more of the wrong foods without gaining weight? The reason for this phenomenon is due not to male hormones but that men have more lean muscle tissue than women do. As a whole, women are still hesitant to engage in strength-training programs for fear of bulking up or looking man-like.
      Women who strength-train tend to be more curvaceous and look trimmer. A pound of fat is bulkier than a pound of muscle.
      Many women find after starting a resistance-training program their weight tends to stay the same but they are able to wear a smaller size in clothing.
      How you look and feel should be more important than what the scale tells you. If you are putting the time and effort into a well-rounded workout program, the results will eventually be evident.
      Most quick weight-loss programs available come with their share of risks.
      Pills can cause side effects such as heart damage, mood swings and dizziness. Surgeries, such as stomach stapling or liposuction, have their own share of risks.
      Strength training touts nothing but positive benefits. All ages can benefit from strength training, especially those older than 40.
      Strength training is advantageous as it "reverses age-related muscle and bone loss and even improves balance and flexibility" according to Nelson.
      "Strong Women Stay Slim" provides a detailed program of exercises that will encourage you to start resistance training. The program Nelson prescribes is 10 weeks and is made up of basic exercises.
      This book is informative and counters any hesitations you might have about going with a strength-training program. The point made most clear is the reason women continue to gain weight over the years is due to a lowered metabolic rate. If you are not using the muscle you have, you will lose it over time.
      The fact exercise turns back the clock and fights disease and disability should be enough to motivate women to lift weights. Remember, if you want to get slim and trim, the only way to do it successfully is to start resistance training.
     
     Kim Springer and her husband, Mike, are certified by ACE, NASM and ACSM as personal trainers. They can be reached at 233-9442, by fax at 233-9446 or by e-mail at springtrain@ netscape.net.