Which weighs more, muscle or fat?
There is always a minconception related to the weight of muscle and fat so here is a hint...
What weighs more, one pound of chicken, or one pound of steak?
Answer: pound for pound chicken and steak are the same. MUSCLE and FAT are also equal.
In size, which is bigger, muscle or fat?
Volume wise, FAT takes up more space than MUSCLE.
Fat takes up 20% more space than Muscle does.
In order to burn 1 pound of fat, you must expend 3,500 calories.
As athletes, house wives, dads, weight lifters, elderly, sedentary people it is important for everyone to understand the importance of building and maintaining lean muscle mass AND reducing body fat.
So to understand the benefits of lean muscle mass we must also understand the risks of carrying exess body fat.
Having a large amount of belly fat increases your risk of:
• Heart disease
• Stroke
• Some types of cancer
• Type 2 diabetes
• Insulin resistance
• High triglycerides
• Low levels of high-density lipoprotein (HDL), or "good," cholesterol
• Metabolic syndrome
• Sleep apnea
More than 100,000 cancers in the US each year are linked to excess body fat
The estimates show that excess body fat is linked to
49% of endometrial cancers (20,700 cases per year)
35% of esophageal cancers (5,800 cases per year)
28% of pancreatic cancers (11,900 cases per year)
24% of kidney cancers (13,900 cases per year)
21% of gallbladder cancers (2,000 cases per year)
17% of breast cancers (33,000 cases per year)
9% of colorectal cancers (13,200 cases per year).
*Gallbladder disease and gallstones.
*Fatty liver disease (also called nonalcoholic steatohepatitis or NASH).
*Gastroesophageal reflux or what is sometimes called GERD. This problem occurs when the lower esophageal sphincter does not close properly and stomach contents leak back—or reflux—into the esophagus.
STRONG benefits of MUSCLE:
•Research has shown that regular resistance training can increase your Basal Metabolic Rate by up to 15%. So for someone burning 2000 calories per day, that's a potential 300 extra calories
•Building a little extra muscle can reduce the risk of injury.
•Resistance exercise can reduce bone deterioration and build bone mass, preventing osteoporosis.
•Strong muscles, tendons, and ligaments gained through weight training are more capable of withstanding stress.
•Improved flexibility gained by strength training also reduces the likelihood of pulled muscles and back pain.
Should WOMEN lift weights too?
YES!!! YES!!! YES!!!
Testosterone is a very important factor in the development of muscle size and shape, because women have very low levels of this hormone their muscles develop differently, thus, little resistance training will not lead to a bulky, masculine physique.
FUN FACTS:
What is metabolically active bodyfat or muscle?
-Muscle- it burns calories
How many calories does muscle burn at rest?
-Studies have estimated that for each pound of muscle that you add to your body, you burn an additional 35 to 50 calories per day.
How many calories does fat burn at rest?
-About 2 calories a day
Activities to Increase activity and burn fat:
Try these activities to add more movement to your daily life:
•Take the stairs instead of the elevator. Make sure the stairs are well lit.
•Get off the bus one stop early if you are in an area safe for walking.
•Rake the leaves or wash the car.
•Park the car farther away from entrances to stores, movie theaters, or your home.
•Take a short walk around the block with family, friends, or coworkers.
•Walk the dogs!!!
•Visit museums, the zoo, or an aquarium. You and your family can walk for hours and not realize it.
•Take a walk after dinner instead of watching TV.
Steve Warren knows what it takes to be an elite defensive linemen. Warren played for the Nebraska Cornhuskers from 1996 – 2000 where he was All-Big 12 and Second-Team All-American. Last year, he was inducted into the University of Nebraska Hall of Fame. Warren also spent four years with the Green Bay Packers.
Warren is now the CEO & founder of Warren Academy, an academy founded to help athletes reach their education and athletic goals, while helping to develop leadership in the Nebraska community through sports.
On any team I’ve coached or played for, the defensive linemen have always been the enforcers of their side of the ball. They’re out there to set the tone of the game, win at the line of scrimmage and set a tone of utter physical domination.
When it comes to individual practice drills, D-linemen need unique and specific coaching. If you don’t take the time to build your linemen correctly, don’t count on many wins.
D-linemen must be explosive, versatile, aware and intelligent. Focus on developing their minds, hands, feet and tenacity:
Mindset
Nose guards and tackles are considered the anchor of the defense. A defensive lineman must truly believe that he can’t be blocked—ever.
“There is not an offensive lineman that can block me. If the opposing team lines up one-on-one, it’s disrespectful. I deserve to be double teamed. I am that good.” This should be the mind of your D-Lineman.
D-linemen must start every game knowing that, every down, they’re going to kick the guy’s butt across from them. If there are two O-linemen, so what? It just means twice as much butt will be kicked. This mindset is essential to winning.
Some players are instilled with this and some players need to have this mentality drilled into them every single day in practice. Athletes like myself, need to be broken down and built back up with that dominating mentality. It’s your responsibility to build this mindset in your players. Every good coach can pull this out of a player and it varies based on each player the best way to instill this mindset. For me, it was personal. It was personal if someone thought they were better than me across the line. I wanted to be the best. If I’m matched against a great O-lineman, I want to show him why I’m the best. That mindset tackles quarterbacks, ruins offensive plays, and most importantly, it wins games.
Dominant Hands
Having dominant hands is one of the most important technical aspect for an interior d-lineman. It’s imperative that his hands meet the opposing lineman with frightening urgency. Quick hands out of his stance, locking out and grabbing the OL be their jersey's, pulling and yankin their opponent before he even knows what’s hit him.
There are different drills to teach quick hands. Here’s a drill I do daily with my players:
1.Set your d-lineman up as if he was in his stance, but on his hands and knees with his fingertips on the ground.
2.Line him up across a blocking sled.
3.Give him the cadence and on the snap, have him bring his hands straight up from the ground onto the pads as fast as he can.
4.Repeat over and over—changing the cadence each time.
Quick hands create separation allowing your D-lineman to get into their pass rush moves. He will be able to control the blocker and play any blocking scheme coming his way. Fast hands, equal control.
Footwork
Feet and hands go together. With good hands your players can make sure they have control of the block and the man across the line from them, but they need to make sure their feet are starting from a solid base. If they start with feet spread to wide, overstep, or hop out of their stance, they can then easily get knocked off the ball. With a solid stance, playing with leverage and a good base, your D-lineman will play off a double-team block in not time. If he’s fast to get the first two steps in the ground he can fight against any directional block he sees. He’s free to react to down blocks or pulls.
The Motor
D-linemen need to be relentless to the ball. He should never want to stop moving his feet. He should get off the blocks and act like he is being shot out of a cannon everywhere he goes. Explosive off the snap and the first off the ball.
More Tips to enhance D-Line Play
D-line coaches should rep “get off” drills at the beginning of every individual practice they have. I’ve never been on a team where this wasn’t the case.
D-linemen need to play with pad level, my coaches would say "Knee benders are jaw breakers." Having leverage allows you to gain control of the line. If your player's are standing up tall, they will not maximize their body’s potential energy. Straight legs aren’t going to hit hard. Playing high doesn’t let you have any impact.
