Check out founder Andy Rodican‘s newest article on obesity in America, cardio and strength training for weight loss!
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Obesity in the United States
Seventy-percent of Americans are overweight or obese. Obesity is now the number one cause of preventable death in the U.S. Between 1998 and 2006 obesity rates increased by 37% and the cost of obesity increased by 89%. We spend 40% more on the obese patient than normal weight persons on health care ($1429/yr.)


Physiological Aspects of Fat Gain
Many of our patients have insulin resistance as a result of eating too many simple sugars in their diet. Insulin resistance leads to fat gain, diabetes, and a whole host of metabolic issues. However, fat gain is a three-pronged problem consisting of:
  • 1. Too little muscle mass
  • 2. Too low of a metabolic rate
  • 3. Too much fat


Muscle Dictates Metabolism
Consider the fact that the average American loses approximately 6 pounds of muscle mass per decade. Additionally, American adults experience a gradual decrease in resting metabolism; approximately 3-percent reduction per decade. Therefore, weight gain may underestimate fat gain by up to 50% due to unrecognized muscle loss. Since muscle dictates metabolism, we can see how loss of lean tissue (muscle mass) perpetuates this cycle:
  • 1. Less muscle tissue
  • 2. Lower resting metabolism
  • 3. Fewer calories used
  • 4. More calories stored in fat cells

Reversing Fat Gain through Diet
Utilizing a protein-sparing modified fast or Very Low Calorie Diet protocol it is possible to lose 3.5-4.5 pounds per week and maintain muscle mass. At our clinic we utilize body composition analysis to measure muscle, water and fat before and after our twelve week program. We also use metabolic testing to evaluate resting energy expenditure (REE.) The vast majority of our patients will increase their percentage of lean muscle mass and increase their metabolic rate after completing the diet. The reason is that we utilize optimal protein (pharmaceutical grade), given 6 times per day, to avoid the leaching of muscle for the amino acids our body needs to perform a variety of functions. The result is rapid fat loss.



Endurance Training vs. Strength Training for Fat Loss
Many people are under the impression that endurance training (cardio) is a good option for weight loss. The fact is strength training is much better for fat loss. Endurance training may improve cardiovascular fitness and burn some fat, but it does not replace muscle mass and does not increase metabolism (resting energy expenditure.) Strength training, on the other hand, replaces muscle, recharges your metabolism, reduces fat and improves musculoskeletal fitness.



Strength Training Benefits
  • 1. Fat loss through muscle gain. The average person adds 3 pounds of muscle after 10 to 12 weeks of strength exercise.
  • 2. Avoid metabolic rate reduction. Average adult increases resting metabolic rate 7 percent with regular strength exercise.
  • 3. Reduced body fat. The average adult loses 4 pounds of fat after 10-12 weeks of strength exercise. About 10 pounds with 1600 calorie/day nutrition plan.
  • 4. Improved musculoskeletal fitness. As we age our body can go into a catabolic state (leech minerals from our bones.) Strength training can keep our bones strong and prevent this destructive process.

Recommendations for Beginners
  • 1. Keep it simple
  • 2. Be time-efficient
  • 3. Be practical
  • 4. Be effective
  • 5. Exercise all muscle groups from larger to smaller
  • 6. Train 2-3 days per week
  • 7. One training set per exercise and advance (resistance and/or sets) to tolerance