FITNESS IS A LIFESTYLE...Fit in 2007
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FitTelligence

"Be consistent and results will follow" ~ Jelena Abbou, IFBB Figure Competitor

FIT FACT: 5 is the number of calories you burn for every liter of oxygen you consume

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WEIGHTS FOR WEIGHT LOSS

If you're dieting to lose weight, lifting weights can help you preserve muscle mass. A study published in American Journal of Clinical Nutrition compared three weight loss strategies: diet plus strength training, diet plus aerobic training and diet only. After eight weeks, all three groups lost the same average amount of weight — 20 pounds — and had the same decrease in resting metabolic rate. The strength training group lost significantly less fat-free mass than the other two groups and the aerobic exercise group increased peak oxygen consumption more than the other two groups. Bottom line: there are many ways to lose weight, but weight training is best for preserving muscle mass, aerobic training is best for increasing cardiovascular fitness and resting metabolic rate decreases when you're losing weight regardless of strategy.

ARE YOU LIFTING ENOUGH?

Chances are you can lift more than you think. While research has shown that you should lift at least 60 to 75 percent of your one-rep max to increase muscle strength, many people choose a weight that is too light. A study published in Journal of Strength and Conditioning Research found that, when untrained men and women were asked to self- select the amount of weight for a variety of exercise (seated bench press, leg extension, seated back row, military press and bicep curl), they chose a weight in the range of only 42 to 57 percent of their one-rep max, which is not sufficient enough to induce muscle hypertrophy and strength gains. Strength with the help of a spotter or trainer by performing a one-rep max test for each exercise. Then, train with at least 60 percent of that weight.

RECIPE:

LEAN AND MEAN GRILLED SALAD

• 1 lb asparagus, bottoms cut off
• 1 lb small yellow zucchini, quartered lenghtwise
• 3 tbsp extra virgin olive oil
• Sea salt and freshly ground black pepper
• 1 lb fresh field tomatoes cut into 1" chunks
• 1/2 cup low-fat feta cheese or goat cheese, optional
• 2 tbsp each fresh basil, cilantro and oregano
• 1 tbsp fresh lemon juice
• 1/2 tsp white balsamic vinegar

Preheat the grill. Place asparagus and zucchini in a shallow dish and drizzle with 2 tbsp of the olive oil. Sprinkle sea salt and black pepper: Toss lightly to coat. Using metal tongs place the veggies on the grill opposit to its ridges so they don't fall through. Cook 2 minutes and turn over. Cover and cook for another two minutes. Remove and place in a large baking dish. Set aside, Once cooled, cut into 1" pieces. Transfer to a salad bowl. Add chopped tomato, feta, herbs, lemon juice, balsamic vinegar and remaining 1 tbsp olive oil. Toss lightly and serve.

Calories: 106, Fat: 7 g, Carbohydrates: 9 g, Protein: 3 g, Serves 6pp

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Fentris has over 12 years of experience in the Fitness/Health Industry and is a certified Strength Rehab and Endurance Specialist. He offers online customized nutritional/resistance programs and has a clientale list CEOs, Professionals and Entertainers. Contact Fentris at 404-202-6632.