Working Out and Building Lean Muscle During Phase 3

I've decided that, along with the cardio that I have been doing (race walking, bike riding and elliptical machine) , that I am going to lift some light weights. Strength training is benifical in many ways.

Strength Training: The Benefits

1. Strength training protects bone health and muscle mass. you begin to lose about 1 percent of your bone and muscle strength every year. "One of the best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training

2. Strength training makes you stronger and fitter. Strength training is also called resistance training because it involves strengthening and toning your muscles by contracting them against a resisting force

3. Strength training translates to more calories burned. strength training can boost your metabolism by 15 percent

4. Strength training helps you develop better body mechanics.  Your balance and coordination will improve, as will your posture. More importantly, if you have poor flexibility and balance

5. Strength training plays a role in disease prevention. strength training along with other healthy lifestyle changes can help improve glucose control.

6. Strength training boosts energy levels and improves your mood.  elevate your level of endorphins (natural opiates produced by the brain), which will make you feel great.

It has been proven that the more lean muscle mass you have, the longer and higher your rate of calorie burn.

I will be starting P2 on the 17th. If I have more muscle mass, I should be able to lose more on the VLCD.

Muscles need time to recover, so I will be doing weights on alternate days. Nothing heavy, just light weights for some toning and building.

I treated myself to a new bench today. I already had all the dumbbells, resistance band, weighted bar and kettlebells.

My coworker, who is also a personal trainer, made me a great circuit routine that basically works the entire body in one day. You do 3 rounds of 16 different exercises. 1 minute rest between exercises.  It's very tough, I've done it before and it is very effective.

I will just have to equalize my calories in and calories out while on the rest of phase 3. I may even workout on P2 and supplement the 500 cals with a good protein shake.