How do you calculate your points per day on Nutrisystem?

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Got a quick question: How do you calculate your points per day on Nutrisystem? Thanks for any answer. My 2nd question... I got this at the gym and thought I'd share it-.

Benefit One: Avoid Muscle Loss.

Adults who do not strength train lose between 5-7 pounds of muscle every decade (Forbes 1976, Evans and Rosenberg 1992). Although endurance exercise improves our cardiovascular fitness, it does not prevent the loss of muscle tissue. Only strength exercise maintains our muscle mass and strength throughout our mid-life years..

Benefit Two: Avoid Metabolic Rate Reduction.

Because muscle is very active tissue, muscle loss is accompanied by a reduction in our resting metabolism. Information from Keyes et al. (1973) and Evans and Rosenberg (1992) indicates that the average adult experiences a 2-5 percent reduction in metabolic rate every decade of life. Because regular strength exercise prevents muscle loss it also prevents the accompanying decrease in resting metabolic rate..

Benefit Three: Increase Muscle Mass.

Because most adults do not perform strength exercise, they need to first replace the muscle tissue that has been lost through inactivity. Fortunately, research (Westcott 1995) shows that a standard strength training program can increase muscle mass by about 3 pounds over an Week training period. This is the typical training response for men and women who do 25 minutes of strength exercise, 3 days per week, and represents an excellent return on a time-efflcient investment..

Benefit Four: Increased Metabolic Rate.

Research reveals that adding 3 pounds of muscle increases our resting metabolic rate by 7 percent, and our daily calorie requirements by 15 percent (Campbell et al. 1994). At rest, a pound of muscle requires about 35 calories per day for tissue maintenance, and during exercise muscle energy utilization increases dramatically. Adults who replace muscle through sensible strength exercise use more calories all day long, thereby reducing the likelihood of fat accumulation..

Benefit Five: Reduce Body Fat.

Campbell and his co-workers (1994) found that strength exercise produced 4 pounds of fat loss after 3 months of training, even though the subjects were eating 15 percent more calories per day. That is, a basic strength training program resulted in 3 pounds more lean weight, 4 pounds less fat weight, and 370 more calories per day food intake..

Benefit Six: Increase Bone Mineral Density.

The effects of progressive resistance exercise are similar for muscle tissue and bone tissue. The same training stimulus that increases muscle myoproteins also increases bone osteoproteins and mineral content. Menkes (1993) has demonstrated significant increases in the bone mineral density of the upper femur after 4 months of strength exercise..

Benefit Seven: Improve Glucose Metabolism.

Hurley (1994) has reported a 23 percent increase in glucose uptake after 4 months of strength training. Because poor glucose metabolism is associated with adult onset diabetes, improved glucose metabolism is an important benefit of regular strength exercise..

Benefit Eight: Increase Gastrointestinal Transit Time.

A study by Koffler (1992) showed a 56 percent increase in gastrointestinal transit time after 3 months of strength training. This is a significant finding due to the fact that delayed gastrointestinal transit time is related to a higher risk of colon cancer..

Benefit Nine: Reduce Resting Blood Pressure.

Strength training alone has been shown to significantly reduce resting blood pressure (Harris and Holly 1987). Another study (Westcott 1995) has revealed that strength plus aerobic exercise is also effective for improving blood pressure readings. After 2 months of combined exercise, the program participants dropped their systolic blood pressure by 5 mm Hg and their diastolic blood pressure by 3 mm Hg..

Benefit Ten: Improved Blood Lipid Levels.

Although the effects of strength training on blood lipid levels needs further research, at least 2 studies (Stone et al. 1982, Hurley et al. 1988) have revealed improved blood lipid profiles after several weeks of strength exercise. It is important to note that improvements in blood lipid levels are similar for both endurance and strength exercise (Hurley 1994)..

Benefit Eleven: Reduce Low Back Pain.

Several years of research on strength training and back pain conducted at the University of Florida Medical School has shown that strong low-back muscles are less likely to be injured low-back muscles. A recent study by Risch (1993) found that low-back patients had significantly less back pain after 10 weeks of specific (full-range) strength exercise for the lumbar spine muscles. Because 80 percent of all Americans experience low back problems, it is advisable for all adults to properly strengthen their low back muscles.

Benefit Twelve: Reduce Arthritic Pain.

According to a recent edition of the Tufts University Diet and Nutrition Letter (1994), sensible strength training eases the pain of osteoarthritis and rheumatoid arthritis. This is good news, because most men and women who suffer from arthritis pain need strength exercise to develop stronger muscles, bones, and connective tissue..

Protocol Used in studies.

Exercise Selection: 8-10 standard resistance exercises that addressed major muscles.

Exercise Sets: 1 set of each resistance exercise.

Repetition 8-12 repetitions per set.

Repetition Speed: 6 sections per repetition.

Repetition Range: Full range of pain free movement.

Training Progression: Increase resistance by 5 percent upon performing 12 repetitions.

Training Frequency: 2-3 nonconsecutive days per week..

Comments (27)

Hmm... I need to find out myself. I don't know what is the answer to that question. I'll do some research and get back to you if I discover an anything. You should email the people at Nutrisystem as they probably could answer your Nutrisystem question..

Comment #1

Dear Swedish- Thank you for posting this. I swear as soon as I recover from my surgery I am going to get somebody to teach me what I should be doing. Problem is I live in a really small town and went to the gym here and you won't believe this but there was not one personal trainer! They told me they coud show me how to use the machines but that was it. So needless to say I lost interest. But I have since found a place about 25 miles away that should be able to help me..

Thanks again and congrats on your weightloss and maintaining it too!..

Comment #2

Interesting stuff..

Royamil - maybe you should be concentrating on inches lost intead of pounds if you are adding strength training...

Comment #3

Muscle doesn't weigh more than fat - a pound is a pound. muscle is more dense than fat by volume. weight training builds muscle tone and results in leaner mass but that doesn't necessarily translate to pounds lost. two people weighing exactly the same can have completely different body shapes depending on the amount of body fat vs. lean muscle they have. ultimately building muscle will translate into a thinner appearance and higher metabolism.

For weight loss you need to do cardio cardio burns fat and improves heart function. ideally any exercise program will have a combination of strength training and cardio. do both and you will see overall health benefits as well as the scale going down..

That is my layman's attempt at explaining. i'm sure one of the fitness experts will be along to explain better. you can also check out the exercise board. ninerbuff also has a fitness thread in Off Topic - ask him the question and he will explain. but at the end of the day, it is better to hit the gym for both cardio and weight training and not focus that much on the scale...

Comment #4

Just saw your name and wanted to stop by for a shout out. I have missed you.......... hope all is well!.

Great article too..

Comment #5

I'm an idiot. I truly do NOT understand what "strength exercise" really is. Honestly. I walk (a lot). I've lost weight. My skin is tight all over.

Bands? Perhaps. Again, I have NO idea...none. Guess I should research this a lot more.....

Comment #6

I'm the same as you, Pam. Joe explained it to me, and the importance of it so I keep trying to read about it. I started out using the exercise bands, there are a couple exercise band shows on On Demand..

Then Jessie gave me a really good DVD that gives you a good overall workout..

I think it is this one. I'll double check with her..


Comment #7

I might be wrong, it might be this one. I'll check with her..


Comment #8

Thank you for posting this Swedishfish! This just confirms I'm doing the right thing now..

I just started strength training a few weeks ago....before that I was under the impression that I needed to loose the weight first and then tone.....I'm so glad I started now and honestly....Its only been a few weeks 3x a week and I've already noticed my shape beginning to change and my saggy bits beginning to lift..

Also Strength training doesn't have to be lifting heavy wieghts...even yoga, pilates and resistance bands, sit ups, push ups etc will all bring great benifits.Start small and build from there....thats my plan anyway..

Thank you once again. Very informative this is all new to me... so this info is a real motivator for me to keep it up. Thanks..

Comment #9

Hey Carol - long time no see.

Guess I'm not hanging out in the right places!.

Thanks for posting this - great read. I "copied" and posted it to another challenge thread I'm on - everybody should read this!.


Comment #10


Thx for the post. I have always believed strength training is important and I don't let that slip. I want the strength to be able to pick myself up if I fall or be able to try and help the hubby if he falls. And 2 of our dogs are > 70 lbs. Strength is a good thing..

Btw, I now have a Westie pup that reminds me of your avatar. I'm in a whole new world with this one after many years with all kinds of breeds.

And mixed breeds. She is no dummy for sure!! She is runnin' me ragged!! I think she would love to have sheep to herd!! She already has the big dogs under her control and she's not even 6 mos old!!.


Comment #11

Thanks for reminding me, I'm am always focused on the darn scale, and not how well my clothes are fitting...

Comment #12

Thanks for your help. I do have a stationary bike I ride for cardo, and when the weather is nice I also ride a bicycle. As for the strength training, I don't do that much, because I see the scale go up, but I'll be changing my attitude on this and focus on the health benefits and inches lost...

Comment #13

I have never done strength training. I am an avid cardio person - I do the treadmill and/or swim 4-5 days each week. But when it comes down to time - I honestly feel like the cardio is helping me more than just lifting weights. I know - stupid thought process. This article was VERY helpful. If anyone has the April Real Simple magazine - they did a feature on a simple 20 minute strength training workout that ANYONE can do.

They actually researched the simplest, most effective exercises that use the MOST muscle groups in the least amount of time. It's just basics - curls, dips, squats, push-ups, crunches and squats - but simplified down in a way that I can handle. Anyway, if you are looking for an easy workout you can do at home, check it out!..

Comment #14

Great information in here.

Thanks for posting it for us all. I love the information that I can find on these boards. Specially when it helps me and tells me Im headed in the right direction!.

I have been doing the strength training now since I started again in Jan '09 and so far I am 25 pounds down (61 all together) and 20 inches smaller .... I had never used weights before but now I really enjoy using them. I only do it twice a week, usually weekends, but my son has a "generic" bowflex in his room that I think I am going to start taking it over and using now.

Well that is once he clears a path in his room so I can reach it LOL..

Comment #15

When you start weight training your body will hang onto some of the water it gets. I forget the physiology behind it....but because the muscles are starting to get "stressed" and need repair, the body holds onto everything for a while..

It takes A LOT of weight lifting to actually increase your muscle mass so the weight increase you see probably has nothing to do with that. Just the bodies reaction to something going on that it's not used to. It all levels out after the training becomes routine. :-)..

Comment #16

I started some strength training about 6 weeks ago and am really noticing some differences in tone, esp in the midsection, which needed a lot of work..

I am reading two books that others may be interested in:.

The New Rules of LIfting for Women by Schuler (he also has a version for men) and.

The Body Sculpting Bible for Women..

One other point I have read differing opinions on are that it is very difficult to gain muscle mass while eating at a calorie deficit. It seems logical that one could not gain mass while eating a low calorie diet, but I am no expert on that...

Comment #17

True. I thought you couldn't gain muscle on a calorie deficit too. No expert either!..

Comment #18


Thanks! You who always inspire me and challenge me... have done the greatest thing ever for me... you made me laugh out loud!!.. your picture (the is one of the nether portions of the beast.. all fem with a bow!) I should use for my everyday icon!.

Thanks! I never get the terms of exercise right either... the song from some movie plays in my head.. Move it! Move It! Move It! And that's all it's about at this point for me...Thanks everyone!.

God Bless.


Comment #19

Yay! I am so glad.


Said this...five pounds of fat weighs the same as five pounds of muscle...however, muscle takes up a whole lot less space..

There I said it again...think anyone is listening?.

PS Gosh, I did not realize you said that so very long ago. Makes me laugh that I still see "muscle weighs more than fat" posted all over the place...

Comment #20

OMG-OMG-OMG !!!!!!!!!!!!!!!!!!!!!!.

I just had hip and knee surg again- 2 previous hip and 1 knee. (Been on crutches most of the last 3 1/2 yrs.) I did water arobics most of the time- thought that helped. Maybe not..

Surgeons said I had no butt muscles..

Said they were torn and frayed from damage in the hip (bone spurs in socket) and that they could not re connect them as they would just tear when stretched again. He said I needed to strengthen them and they won't be 100% better ever, but can be alot better than nothing..

He said if I did not strengthen them, then I will re injure knee and hip again..

My glutes are very weak and atrophied. They said I needed to work hard on them too. They were not severly damaged so they can get better..

I am saying this because not toning, strengthening the muscles can cause severe and sometimes permanent problems!!.

MORE SO when I started looking up info for this on atrophy- I found out that the breast cancer meds (includes hormonal treatment) I am taking.

Can make it worse.

, along with the arthritis and joint/muscle pain (I knew those). But did not know about the muscle issue! Darn- that is why it has been so hard to get to the barn and back or do much walking! will need to do more than water arobics!.


PLEASE people- work on those muscles. My active life before this has been hell..

Muscle atrophy is the wasting or loss of muscle tissue..

Atrophy [ ttrfee ].

Wasting away: the shrinking in size of some part or organ of the body, usually caused by injury, disease, or lack of use.

Lessening of ability: weakening or lessening of some ability.

Weaken: to weaken or waste away through disuse or the effects of disease.

Synonyms: waste away, wither, shrivel, degenerate, deteriorate, waste, weaken.

Muscle wasting, or atrophy, results from muscle disuse over a long period, or from malnutrition. The muscle tissue will decrease in bulk and length, which results in a noticeable loss of size and definition. Neurological deficiencies limit range of motion, and can also result in a loss of size and power, causing your muscles to atrophy. Muscle wasting can be debilitating, particularly if it results from malnutrition related to a disease..

Read more:.


ConsiderationsThere are two types of muscle atrophy..

Disuse atrophy occurs from a lack of physical exercise. In most people, muscle atrophy is caused by not using the muscles enough. People with sedentary jobs, medical conditions that limit their movement, or decreased activity levels can lose muscle tone and develop atrophy. This type of atrophy can be reversed with exercise and better nutrition..

Bedridden people can have significant muscle wasting. Or disease or medications like chemo, cancer and hormonal meds.


Comment #21

PamSB, Ahs and Liten:.

You got donk pictures! How cool..

I thought about changing mine as people posted awhile back we should- but I just can't do it- the one I have is so darn cute!.

Should I change it??.

And those that did change- it is harder for me to scan and find them now...

Comment #22

If you include an adequate amount of protein in your diet, there's no reason you can't gain muscle mass while at the same time losing weight...

Comment #23

Hi there,.

After strength training, if you weigh the next day, you may see the scale increase as much as 5lbs. This is not fat, but rather the increase in blood/water/etc that engorges your muscles to help with their repair. When strength training, whether with body weight, machines, or dumbells, you are tearing the fibres of the muscle. The increase in strength happens when those muscles repair, and to do that, more blood needs to go to them, so your body retains water and increases the blood flow to those areas. The same can be said for days after strenuous cardio activity as well..

Best wishes!..

Comment #24

This is a great bit of info about strength training. Some benefits I wasn't aware of. Thank you for sharing..

I know that cardio alone will not make my body lose fat, I need to combine it with strength training. I was just thinking about this and will recommit to it tonight!.

Thank you...

Comment #25

Would you rather be 145 lbs wearing a size 8 and looking great with pretty muscles, or would you like to weigh 130 lbs wearing a size 10 because you have too much body fat and not enough muscle?.

My insight ... go for the visual, not for the number on the scale...

Comment #26

I think what people mean by that statement is something like, a box of muscle weighs more than the same box filled with fat. They just don't articulate it correctly...

Comment #27

We all have donkey pics to show support to ahs999..

It's pretty easy to change the pics..

Don't think it is too much different from before, but it's been so long and I have changed my avi so many times, I couldn't be sure..

Love your avi..

If you want to keep it, keep it..

If you change it though, I'd right click it and save the pic as: to your computer so you can use it again if you want. Are those in the pic yours, or generic?..

Comment #28

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This question was taken from a support group/message board and re-posted here so others can learn from it.


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