5 Reasons Strength Training is Important for Everyone

When people contemplate the art of strength training, they think of body builders. The truth is though strength training is beneficial for everyone. It doesn’t matter if you’re in your 20s or 80s. The simple act of lifting small weights or doing body-weight exercises can have numerous benefits. Whether you want to protect your bones from osteoporosis or burn calories more efficiently, strength training can do wonders. Here are just five reasons strength training is important for everyone.

Bone Protection

There are two ways strength training can protect your bones. First of all, strength training is said to make your bones stronger. Another reasons is that building muscle can protect your bones during an injury. This is especially real when you’re older in age and suffer from osteoporosis disease. Having muscle can mean the difference between a few bruises or a broken hip.

Natural Fat Burner

Think of your muscles as an engine that needs fuel. That fuel comes form calories consumed. When you have more muscles, your body is able to burn more calories. Anyone that wants to lose weight or maintain their weight should definitely make strength training part of their routine.

Offers Better Focus

As we get older, it can be harder to concentrate. There have been studies done that suggest a strength training routine may help senior citizens to stay better focused.

Muscle Loss Prevention

We have a choice as we age. We can sit back and watch our health decline or we can do something about it. When it comes to our muscles, regular strength training is essential because it prevents muscle loss. In other words, muscles are something that will lose if you don’t take action.

More Energy

Last, but not least, those that practice regular strength training have more energy and aren’t as easily fatigued. This is a wonderful benefit whether you’re in your 20s or 80s. After all, who couldn’t use additional levels of energy? Best of all though is that this is a natural energy boost and is beneficial in so many other areas.

Strength training is a wonderful form of exercise that has several benefits. Best of all, strength training can be low impact. You don’t need 25 pound dumbbells in order to train your muscles. In fact, those that simply hope to tone their muscles need to focus on smaller weights with more reps or even using your own body weight. And remember, if you don’t use your muscles, you will lose them. Start a strength training regime now to get your muscles in shape and your body toned.

About the Author: Mabel Hickingbotham loves exercising and stresses the importance of strength training in any routine. Many people just want to know how to get ripped fast, which is fine for some, but many others need to learn how to move from an out-of-shape body to one that is carefully cared for. Take your time and you’ll soon be healthier than ever.

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Eating Healthy and Losing Weight 101

If you are overweight and have been trying everything to lose it than you need to know a couple of simple steps. Eating healthy is the only way to go, plan out your meals so that you know what you are going to eat even the day before. Try to avoid restaurants, they put more butter and other ingredients in there foods to make them taste better,even in foods that are normally more healthy. If you do go to a restaurant, ask the waiter to go easy on the ingredients.

Drink a lot of water, drinking as much as you can will help you throughout the day. It helps to clean your system and it also helps you not to feel hungry during the day. I can’t really tell you how much you should drink because everyone is different but look it up according to your body mass or the best thing to do is to ask your doctor. Weight loss is simple if you know how to accomplish it. You are going to have to remain on track with your workouts. And if you mess up don’t let it get you down just do better in the future.

Buying fitness equipment will help you lose weight in specific areas of your body. You don’t have to buy the most expensive equipment either, there are some pretty cheap fitness equipment for sale. You can find those on the internet or at local garage sales, pretty much anywhere. One of my favorite workout machines is the pull up bar. There are plenty of great workouts you can do without fitness equipment that help you get toned as well. One is simply just flexing your muscle every now and then. You can flex your stomach muscles or your arms and neck, whatever, the ending result will make you look more toned and chiseled.

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Gain Lean Body Mass Using Zigzag Method

The Zig-Zag Approach

Targeted fat loss together with elevated lean mass could possibly be the suggested mode of weight reduction. “Increases in lean body mass percentage will also accompany a right fat loss program for the reason that of losing fat and keeping lean body-weight the related, which in turn, will lead to a lower percent body-fat and higher percent lean body mass. Or, a lower body-fat percentage could be the result of truly growing the weight of lean body mass, which will result in an raise of lean body mass percentage.” source: Fitness: The complete guide.

Should you read significantly a lot more on the ideal strategy to shed weight safely, then you understand that the vital step to adjusting body composition truly ought to not be dictated by reaching some random weight objective. It should be determined by attaining a body-fat objective that is realistic for your way of life and might be reached given your present abilities.

The truth is that stringent dieting has a direct impact in lowering our body metabolic rate (BMR). This drop makes it definitely tricky, or just about impossible, to continue fat loss. Scientists have discovered this for a long time. The rate at which an individual will have fat loss is determined by metabolism, nutrition, body built, genetics,and regular physical exercise and workout. You have to keep in mind, genetic background doesn’t typically guarantee excellent results.

With modern day scientific analysis, the Zig-Zag approach has been validated. Scientists performed a 48-week investigation study that involved 18 women. The ladies had been split up into two scientific groups, exactly where one group consumed around 1,200 calories in each day although the other group consumed a 16-week liquid meal replacement followed by a “conventional” weight-reducing diet plan plan.

The study yielded amazing outcomes. It showed the predictable outcome that the crash dieters weren’t any greater off than the moderate dieters immediately after the 48 week period. Both groups BMR dropped an average of 9%, and their body-fat was decreased on typical sixteen to nineteen percent.

Scientists have begun to collect tough info that supports the Zig-Zag approach. There is a technique to shed fat and nonetheless preserve a high sufficient BMR rate which will permit you to continue your fat loss strategy.

Lastly, you may also read about lean hybrid muscle reviews here.

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Get in Shape Moms: 7 Workouts for Moms

Moms lead busy lives. They need to take care of the family, the kids and the house. With the household chores and the family competing for her time, it is almost difficult for them to find some time for themselves.

The good news is that these activities do exercise their bodies. Carrying the baby, vacuuming or taking the kids to school can help the mom remain active all day. But they need to have a workout plan and trainer that will help them lose excess fats at the same time stay fit.

Some moms claim that they simply are too busy to find time for workouts. If they make their exercise a priority then they should make time for fitness even for just 10 to 15 minutes each day. This can make a lot of difference in the woman’s body.

The good thing with doing exercises is it boosts the person’s self-esteem. It makes mom feel good physically and mentally after. It also enhances metabolic rate making the body burn fat faster and getting rid of those ugly bulges.

Exercise early in the morning on an empty stomach. This can raise your metabolic rate, making you active all throughout the day.

Progressive exercise is the best approach. This means you start slowly then you progress towards your goals.

For moms who want to get in shape, the following workouts can be very profitable:

7 Great Mommy Workouts

1. Stretches. A complete workout should always begin with warm ups such as stretches. This will prevent unwanted injuries from occurring. Also, it will prepare your body for the rigors of the routine. Do not stretch forcefully. Just do them until you feel a mild tension but not to the point of pain.

Neck stretches involve tilting the head forward until the chin reaches the chest. Then turn the head slowly to the left, aligning the chin with the shoulder. Repeat the same steps with your right. Then return to the original position. Do three to five sets for this exercise.

Shoulder rolls. Rotate the shoulders 10 times forward and 10 times backwards.

2. Mock jump rope. Pretend you are doing a jumping rope by extending your arms and jumping up and down. Do this for 30 seconds.

High knees. Alternately lift the knee until it reaches the hips. Do this again for another 30 seconds.

3. Cardio blast. Stand with feet wide apart. Extend your right leg to the side until you bend your knee 90 degrees. Go back to the starting position. Then do the same with your left foot.

4. Ab Planks Workout. This exercise is designed to develop core strength and attain stability. You need a yoga mat for this exercise.

Begin in a plank position which means placing your forearms and toes on the floor. It looks like you are doing push ups only you support your body with your elbows not with your palms.

Your head is looking down on the floor. The body should be straight and rigid. Hold this position for at least 10 seconds. As you get used to this exercise, you can hold it for far longer like 60 seconds.

Then, you need to lift one leg off the floor slowly for two counts. Do the same for the other leg. Do this 10 times on each leg. The abs will contract as a result to be able to support the torso. This will stretch the glutes and hamstrings in your body. You will feel the muscles in your abs tighten as you raise each leg.

5. Modified Push-Ups. Push-up is one of the most popular exercise routine. It exercises the pectoral muscles found in front of the chest. It also moves the triceps muscles found at the back of upper arm. This can provide core stability. If you have strong core muscles, doing physical activities is a cinch.

Begin the modified push-up with the usual push-up position. Hands and knees are on the floor, feet are raised up on the air and the head looking down.

Your hands should be placed on each side. Support your body weight with your knees not with your feet like the usual push-up. Lower your body to the floor, bending your elbows, until the chin touches the mat. Slowly go back to the original position.

You should feel the muscles in your back, abdomen and upper arms tighten as you alternatively lower and raise yourself.

You can also do the modified wall push-ups. You can do this exercise standing up. Both hands should be placed on the wall. Then you lower your chest until the chin touches the wall. Then go back to the original position. You can do this for 10 to 15 times.

6. Strength training. Lifting weights can prevent injuries when the mother gets pregnant. It strengthens the muscles near the joints. It prepares the mom to lift her baby once she gives birth.

Start with 3 to 5 pounds weights. Do not work yourself to exhaustion. This is counterproductive. Inhale and exhale evenly. Do not breathe out forcefully as it causes undue pressure on the pelvic area. You can lift heavier weights later once you are used to the routine.

7. Modified hundreds. Lay flat on the floor. Face up. Knees are bent but the lower legs are straightened out. The legs look like an inverted L. Then raise your head and shoulders. Extend your arms about 6 inches off the ground.

Hold this position 10 seconds. Inhale for the first 5 then exhale for the remaining 5 seconds. Then return to the original position.

Motherhood is an exciting time of life. It should not hinder you from getting back to shape. Consistency is the name of the game. If you do your workout routines 15 minutes three times a day then you will reap more benefits for your body.

 

Author Bio: Julia is a freelance writer for a weight training site. Her main purpose in life is to help moms all around to get in shape, but you can also find her riding her bike and dune buggy around her neighborhood.

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