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The Secret Formula to Proper Strength Training

woman lifting weights for strength training

Don’t worry–we’re not expecting you to become a bodybuilder. But gaining a bit more muscle will help prolong your life. By increasing muscle mass, we increase bone density, burn more calories resting, and support an anabolic metabolism. 

Strength training is all about building lean muscle mass to help raise your basal metabolic rate (BMR) to create a favorable metabolic environment for fat loss. As we age, we’re prone to muscle loss; a 50-year-old person can lose 0.4 pounds of muscle every year! Compound that with muscle loss due to a sedentary lifestyle, and we start storing more calories than we’re burning. In order to combat this muscle loss, we must work our muscles to momentary muscular failure (MMF). 

Benefits of Strength Training

By strengthening our muscles we burn more calories. In fact, one pound of muscle burns six calories a day just resting. Compare that to one pound of adipose (fat), which only burns two calories per day. Also, when hormones such as HGH (Human Growth Hormone) are elevated from strength training, fatty acids are more readily mobilized and used for fuel. The positive outcomes include:

  • Higher energy levels
  • Increased strength
  • Counteracting osteoporosis and muscle decay
  • Stronger core for stability, balance, and posture
  • A longer life!

Our Formula for Effective Strength Training

  1. Start lifting, pushing, or pulling your body, or weights, to fatigue or MMF (momentary muscular failure), meaning you cannot do another rep.
  2. Do this 2x per week or 3x per week, allowing 48 hours between sessions for recovery.
  3. Work your largest muscles first, then your smallest. Ex: chest, then biceps; back, then triceps.
  4. Pick a weight that is difficult and intense to push, pull, or lift while maintaining good form. Max out your ability somewhere between 8-12 repetitions.
  5. Repeat each exercise twice with a 30-second recovery time between sets. Eventually, you can add a third set. Or increase the weight/resistance until 12 repetitions can easily be done on your second or third set, and then again increase the weight/resistance.
  6. Include compound exercises, such as squats, dead-lifts, rows, and bench presses as they fire the most muscles. Work your largest muscles first, your smallest last. Avoid muscle imbalance by ensuring you work both the front and back of your body. (Chest and back, quads and hamstrings, bicep and triceps, etc.)
  7. If you are new to strength training, hire a personal trainer to work with you to ensure good form, to motivate, and to reduce the risk of injury.

This formula will acutely inflame your muscle cells, which signals the growth hormone DHEA and other hormones to replace the smaller, atrophied muscle cells with larger and stronger cells. This reverses the effects of a catabolic metabolism, allowing us to maintain an anabolic, vital, growth-centered body for the rest of our lives.


What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning retreat, immersed in the lush nature of British Columbia, will help you unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

Strength Training: Burn Calories 24/7

strength-training

In our fast-paced, quick-fix, modern-day society we’re regularly promised gadgets, pills, and diets that will “burn calories 24 hours a day.” Unfortunately, no external thing or stimuli can deliver on such a promise. The good news is we all have a natural way to increase metabolism and burn more calories – muscle! Building muscle in our bodies has many benefits, one of which is burning more calories in a resting state. 

In addition to cardio activities and calorie-controlled nutrition, a key component of the Mountain Trek program is strength training. In other words, weight lifting. That’s because we’re trying to get all our guests to continue to burn calories after they leave the program and one of the best ways to do that is to build muscle.

Having more muscle is your greatest ally for burning fat

Muscle is anabolic and requires energy 24/7. In fact, one pound of muscle burns 6 calories per day just resting, compared to fat which burns 2 calories per day. So muscle is 3 times more metabolically active than fat! A loss of 20 pounds of muscle due to atrophy means we’ll store more calories on our thighs and belly.

Also, because muscle is five times more dense than fat, it takes up less space on your body than fat. Fortunately, that means you can gain muscle yet shrink in size while looking more toned.

If you’re not burning fat at a rate you want to see, or are not feeling as strong as you once did, incorporating weight training is likely your solution. Only doing cardio exercises means your body is missing out, so consider picking up some weights for some strength training, or go to your local gym to take advantage of their equipment! 

3 Easy Steps to Build Muscle

Step 1: Lift, push, pull

Start lifting, pushing, or pulling your body or weights to momentary muscular failure or “MMF”. Perform this three times a week, giving a 48-hour rest/recovery period in between working out that muscle group. You can use gym equipment, free weights, plastic weights, your body weight (think push-ups or dips), or even soup cans to act as resistance.

Step 2: Momentary Muscular Failure

Pick a weight that is difficult and intense to push, pull, or lift, and that max’s your ability (MMF) somewhere between 8 and 12 repetitions. If using your own body weight do as many repetitions it takes till you can’t do another!

Step 3: Repeat

Repeat each exercise twice. Eventually, you can add a third set or increase the weight/resistance until 12 repetitions can be easily done on your second or third set. Then, increase the weight. 

This formula will inflame your muscle cells, signaling the Human Growth Hormone, DHEA, and other hormones to replace the smaller, atrophied muscle cells with larger and stronger cells. This reverses the effects of a catabolic metabolism, allowing us to maintain an anabolic, growth-centered body well into your eighties. So get out there and get lifting if you want to burn calories 24 hours a day!


What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning retreat, immersed in the lush nature of British Columbia, will help you unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below: