Day #16 The first 100 days: A journey to health and wellness.

Day #16

We met with Dr. Sferra today, he advised us to begin increasing the intensity of our weight training. In the meeting we learned some great information about the benefits of weight training (see list below) and how to train efficiently and effectively. We will begin to increase the intensity over the next few weeks, but because we are running a few races in 3 weeks our priority now is to focus on our aerobic training.


I am excited to begin this phase of our weight management plan. I had great results from just 2 weeks of healthy eating, so I am eager to see the results from healthy eating coupled with more intense weight training.


I was scared when I heard Dr. Sferra suggest that we start “intense weight training” because I don’t want to look like a beast! I was reassured that I won’t look like a beast. He told me there are many reasons that I won’t “bulk up”, but primary reason is because women lack the testosterone required to gain large amounts of muscle mass.  

 Short and sweet today, off to the gym ……..

 Health benefits of weight training:

Resistance training can provide up to a 15% increase in metabolic rate, which is helpful for weight loss and long-term weight control.

Building muscle tissue increases the muscles’ demand for glucose. The muscles pull glucose from the bloodstream so that blood sugar levels don’t rise dangerously. This helps to prevent diabetes.

To learn more about the benefits of weight training:


About The Author

Dr. Vincent Sferra

Dr. Vincent Sferra

Dr. Vincent Sferra is the founder and Clinic Director of Natural Medicine & Rehabilitation. He is Board Certified in Chiropractic Medicine and Chiropractic Neurology, a Certified Clinical Nutritionist, and a Certified Strength and Conditioning Specialist certified by the National Strength & Conditioning Association. He has been in practice and providing educational health and wellness programs in the community since 1986.

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Somerset, NJ

Natural Medicine & Rehabilitation

Long Branch, NJ

West End Physical Therapy
Affiliate of Natural Medicine & Rehabilitation