If you want to burn fat, build muscle! Muscle is the most metabolically active tissue in your body (second to nervous tissue). It is estimated that every pound of muscle added to your body increases basal metabolic rate by approximately 50-100 calories per day. Using a conservative example, if you add five pounds of muscle to your frame, your body would automatically burn an additional 250 calories a day while at rest. (5 X 50 = 250)

Does this sound better than trying to spend hours of your precious time trying to “burn off” extra calories? Again, building muscle through proper strength training is the only safe and efficient form of exercise to shed off those unwanted calories. (However, those who want the best fat loss program will follow a moderately-reduced calorie nutritional plan along with a proper strength training program.)

Loss of Bone Density
Many people know that osteoporosis is a disease characterized by low bone mass and structural deterioration of bone tissue. This can lead to bone fragility and an increased susceptibility to fractures of the hip, spine and wrist. When hearing of older people who have broken their hip, we usually assume the break was the result of a fall. Often, the opposite occurred: the fall resulted when the hip broke.

Prevention and treatment of osteoporosis involves such things as calcium-rich foods, calcium supplements, hormone therapy and exercise. The same strength training that increases muscle tissue also increases bone tissue along with its mineral content to enhance bone mass. By far the most safe and productive form of exercise for increasing bone density is low-force, high-intensity strength training. Some studies have shown increases in bone density as high as one percent per week with high-intensity strength training.

Loss of Flexibility
The mobility of any joint is determined by several factors, but flexibility is primarily determined by muscular strength. Without muscles, we would not move at all. For most people, it is not necessary to perform stretches to increase flexibility for daily activities, exercise or health reasons. (Exceptions are procedures administered by physicians or physical therapists to return a joint to normal range of motion, or those who participate in activities or sports such as martial arts, ballet, gymnastics, etc.) In fact, forcing joints into uncomfortable positions can permanently increase the length of the ligaments, causing joint instability and increased risk of injury. Sports medicine professionals currently overrate the importance of flexibility and no research study has ever concluded or even supports the widespread belief that stretching programs reduce injury rates.

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