Weight lifting is to protect joints not lose weight

  TITLE PAGE 4: Resistance training is good but not essential

Tim Church’s Ultimate Workout:
High Intensity one day a week
Resistance training (weights) 1-2 days a week
Aerobic 45-60 minutes a day
Stretching 4-5 days a week
Presented at the Core Conference at the Obesity Meeting in Orlando in Oct. 2011.

Caveat emptor
“Weight lifting has virtually no effect on resting metabolism.”
“If the man lifts weights and gains 2.2 kg (4.4 lbs) of muscle, his metabolic rate would increase by 24 calories a day”
Claude Bouchard as related by Gina Kolata in her book, The Ultimate Fitness p230.  2003.






As a physician I am happy if I can get my patients to walk 20 minutes a day.
For people with metabolic syndrome, pre-diabetes or diabetes, the more exercise the better as it helps insulin resistance. 
I do not suggest exercise to lose weight.  It only works in the long run for Marathon runners.

Minimal exercise has the most benefit

“Benefits of Very Little Exercise Demonstrated in Medical Studies



        Activity                                                                       Benefit
       55 flights of stairs a week                                                33% lower death rate
       One hour of gardening a week                                        66% lower risk of sudden cardiac
                                                                                                  death
       Walking one hour a week                                                51% lower risk of coronary disease
       Exercising 30 minutes just 6 days a month                    43% lower mortality
       Regular demanding household cleaning                         Lowered heart attack risk by 54%
                                                                                               in men and more
                                                                                                 than 84% in women”

       
        “Researchers reviewed 44 exercise studies and found that most of the benefits of exercise kick                    in with the first 1,000 Calories of increased activity each week...To burn 1,000 calories a week,
        or about 145 Calories a day, most people need to increase their activity slightly.”

        
              From Introduction to Clinical Nutrition, 2012, Third edition, Vishwanat Sardesai,CRC              Press,      p19