Strength Training and ExerciseDr. LeRoy has been an athlete since a child and knows intimately the value of regular exercise and strength training. Exercise is an important part of weight loss and good health because it helps to maintain muscle mass while dieting and it also improves heart function, decreasing the risk of stroke and heart attack. As we age we lose muscle mass, and muscle mass is largely responsible for maintaining a high metabolic rate. So, the more you exercise the more you can eat! In December of 2011, Dr. LeRoy was contracted by the professional boxing team of Carl Davis, Jr. to be his personal physician and strength coach. Dr. LeRoy has been monitoring his diet, using acupuncture and chiropractic to keep Carl healthy, and has been training him in the gym. Carl is doing very well and has added lean body mass as well as become substantially stronger. Carl will be having his first boxing match under the guidance of Dr. LeRoy in Feruary of 2012.
When it comes to strength training and muscle development, less is more. Most people train too often and do too many exercises as well as too many sets. Muscles need down time to grow! Dr. LeRoy recommends to do a full-body resistance workout 1-2 times per week, focusing on "big" exercises that give you the most bang-for-your-buck! These exercise include squats, bench press, shoulder press, wide-grip pull ups, and seated row. These are all complex movement exercises that work numerous large muscle groups at the same time. For each of these exercises you should do a warm-up followed by two sets of about 10-12 reps. It is critical that these two sets are to absolute muscle failure and that the movements are slow and controlled! A typical repetition should take about two seconds down and two seconds up. If you take minimal time between sets, about 60 seconds, you will get an outstanding cardiovascular workout at the same time. If you are looking for additional sculpting, two sets of calves, abs, and biceps is sufficient, in addition to the "big" exercises listed above. This entire workout only takes about one hour. That's two hours per week that, when combined with a proper diet, will give you the beach body for which you are yearning!