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15 Reasons You Should Start Lifting Weights Today

#5 Is A MUST!

Weightlifting requires a lot of focus and determination. Because of the efforts and time required to do this activity, most people procrastinate. However, what many of us do not realize is the fact that lifting weights actually has various health benefits. Below are 15 reasons to start weightlifting today. Read more to find out.

1. Eliminate 40% more fat.

If you believe cardio is the key to eliminating belly fat, read on: When Penn State researchers put dieters in three groups— no exercise, aerobics alone, or aerobic training and weight training— they all lose around 21 pounds, but lifters shed six pounds more fat than those who did not pump iron. What is the reason? The loss of lifters was almost sheer fat; the rest lost muscle and fat.

2. Clothes fit better.

Research indicates that you will probably lose 10% of the total muscle of your body between the ages of 30 and 50. Worse still, it will probably be substituted with fat over time, research suggests. And this increases the size of your waist, as a pound of fat occupies 18% more space compared to a pound of muscle.

3. Burn more calories.

Lifting increases the calories that you burn while you sit on the couch. This is because your muscles need energy to repair their fibers after every strength workout. Indeed, researchers discovered that metabolisms were increased for 39 hours when individuals did a total body training with only three large muscle movements. They also burnt more calories of fat than those that did not lift.

4. Improve diet.

Exercise helps your brain adhere to a diet plan. Studies by 169 overweight adolescents at the University of Pittsburgh revealed that people who did not follow a three-hour week of workout ate more than 1500 calories a day. The opposite was also true: snacks sabotaged the training. The authors of the research claim that your weight loss objectives can likely be supported by both diet and exercise.

5. Manage stress effectively.

Scientists found that the fittest individuals showed fewer stress hormones than the least fit individuals. A second study found that the blood stress levels of the muscular population returned to normal faster than those with the lowest muscle level after a stressful situation.

6. Be happier.

Yoga is not the only type of practice that induces Zen. Researchers discovered that the perceptions of anger and general mood were enhanced considerably by individuals who did three weight workouts per week for six months.

7. Build stronger bones.

When you are old, the bone mass reaches the pot that raises your probability of having a crumbling fracture. The Good News: 16 weeks of resistance training discovered that hip bone density and higher osteocalcin blood concentrations, a marker of bone growth, were boosted by 19 percent.

8. Get into shape faster.

A research discovered that circuit weight training increases your heart rate by 15 beats per minute greater than when the maximum heart rate is 60-70 percent. The word cardio should not decrypt aerobic exercise only. This strategy strengthens your muscles and offers comparable aerobic cardiovascular advantages–saving you time without sacrificing outcomes.

9. Improve heart functions.

University of Michigan researchers discovered that individuals who completed three weight workouts for a week over a period of two months reduced their blood pressure by 8 points on average. This is sufficient to decrease the danger of stroke by 40% and the risk of cardiac infection by 15%.

10. Become more productive.

Researchers discovered that employees were 15% more productive in the day they exercised than in the day the did not do anything. So you can complete in eight hours what usually takes nine hours and 12 minutes on days you work out. Or you would always work nine hours, but you will get more done so that you will feel less stressed and satisfied with the job.

11. Live longer.

Researchers from the University of South Carolina found that the total strength of the body is associated with a lower risk of cardiovascular and cancer death. Similarly, other researchers found that “exceptional survival,” defined as living up to the age of 85 without major diseases, is associated with being strong during middle age.

12. Become smarter.

Brazil’s scientists discovered that six months of resistance training improved cognitive function of lifters. Muscles reinforce your body and mind. Indeed, sweat sessions have led to improved short and long-term memory, improved verbal reasoning and a longer period of attention.

13. Increase muscle strength.

Doing fewer repetitions with more weight will help you increase your strength. On the other hand, doing more repetitions with lighter weights will help you build endurance.

14. Build confidence.

The essence of building Independent confidence and belief in oneself is to set goals that go beyond your ability and work consistently and committedly to them until you achieve them. This is lifting weights in a nutshell.

15. Improve posture.

The plank is a very effective core exercise to improve and posture.

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Health

12 Signs Your Metabolism Is Out Of Whack

Pay attention to your body!

Your metabolism plays a significant role in the ability of your body to turn food into energy and probably you loved and hated it at different times in your life. But while your metabolism will probably be obvious if it works well, you can really feel off if it isn’t. Your metabolism is normal to decrease as you get older, so you will gain weight more likely when you don’t eat well and have to work harder to maintain weight loss. But it might mean that something unusual is taking place if you experience any of the following symptoms.

1. You have dry skin.

“As the skin fails to gain vital nutrients, the skin loses its luster. Also as your body tries to conserve heat, you don’t sweat as much. This can impact your skin, leaving it feeling dry and cracked,” says Dr. Mashfika N. Alam, MBBS, a general practitioner at Icliniq.

2. You crave for sugar and starchy foods

“Cravings are often your body’s way of asking for an energy pick-me-up. If you’re eating well and sleeping enough, but still have really intense cravings, it could be that your metabolism isn’t effectively converting the foods you’ve already eaten into the energy your body needs,” says Lisa Moskovitz, R.D. and CEO of NY Nutrition Group.

3. You’re Really Tired

“If you often feel tired, it could be a sign that your metabolism is a little slower as your body is not doing a great job at converting your food intake into energy quickly enough,” says Lisa Moskovitz, R.D. and CEO of NY Nutrition Group.

4. Headaches that persist.

When your thyroid hormones are out of whack, which happens with an underactive thyroid, this can trigger headaches or even migraines.

5. You Always Have To Pee

A slow metabolism can influence other body processes, including the number of times you get into the toilet.

6. You Have a Decreased Pulse Rate

It could be because of a slower metabolism if you noticed that your heartbeat slows down. “The pulse rate is directly proportional to the metabolic rate and therefore delayed pulsation happens when the basal metabolism rate is slowed down,” suggests Dr. Alam.

7. Your Nails Are Brittle

Similar to the effect on your skin owing to a slow metabolism, changes in your nails may be noticed because your body does not absorb nutrients. Susan Besser, MD, says some prevalent changes include more broken nails and greater ridges.

8. Your Moods Are Up & Down

“This isn’t necessarily caused directly by a slower-than-usual metabolism, but feeling tired when your metabolism isn’t up to par can make you feel rundown—and that can make you moody,” says Lisa Moskovitz, R.D. and CEO of NY Nutrition Group.

9. You feel cold all the time.

Your metabolism also helps generate heat, and if it’s slow, you might be extra chilly. As a result, you may find yourself layering up and throwing extra blankets on your bed,” says Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.

10. You’re constipated

“With a slower metabolism, the bowel transit time is slower too,” Dr. Besser explains. “It takes longer for food to travel through the GI tract and be properly digested, thus constipation occurs.”

11. You’ve experienced unexplained weight gain.

“If you’re eating well, and watching your caloric intake, and still gaining weight, it’s worth talking to a doctor or dietitian to see what’s going on,” says Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.

12. You’re losing hair

“When your metabolism isn’t working well, your body doesn’t turn over cells as quickly as it should to maintain your skin and hair,” says Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.

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15 Things You Should Do In The Afternoon If You Want To Lose Weight

Afternoon habits for weight loss transformation.

Apart from major changes, such as eating more veggies, reducing your sugar-packed smoothies, and committing yourself to a kick-ass workout, small behavioral tweaks can also significantly impact your ability to lose weight. Actually, every sweat session and good dinner may be undermined by stuff you do every day. The excellent news is that you can keep up with your weight loss objectives by changing a couple of old habits and adding a couple of new behaviors. Add these habits to your afternoon routine and experience massive changes in your body.

1. Drink Green Tea

Green tea contains theobromine and theophylline, and the amino acid L-Theanine. These substances help calm the nervous system and improve concentration abilities.

2. Afternoon Wakeup Workout: Energizing Exercises (via youtube realbeauty)

3. Go For a Midday Walk

Getting up and moving around not only can help you digest after a big meal, but it also may boost your fat burn.

4. Get moving

“If you sit for the rest of the day, you are undoing most of those good workout effects,” says Rumsey. “Make an effort to stand up and move at least once an hour, even if it’s just for a minute or two. All these little movements add up.”

5. Have an errand walk

Instead of walking to get in shape, once or twice a week, walk to get things done.

6. Listen to your hunger

“If you tend to get slammed during the day, it can be easy to brush your hunger cues aside. This backfires, leaving you famished later in the day and more likely to overeat when you finally do make time to have a meal,” says Alissa Rumsey, R.D., C.S.C.S., author of Three Steps to a Healthier You.

7. Pamper yourself with a fruit shake

Instead of eating the desert you will probably regret why not replace it with a delicious fruit shake or smoothie.

8. Drink more water

“People underestimate the impact that not drinking enough water can have on our bodies,” says Rumsey. “Even slight dehydration (just one or two cups) can cause you to feel hungry, when really what you need is fluid.”

9. Afternoon Fitness Burn | 4-Minute Workouts

Exercising gets your heart-pumping and blood-flowing.

10. Substitute Afternoon Snacking With Exercise

Exercise is the best way to fend off those post-work cravings.

11. Splash some cold water on your face

This is a great way to recharge your batteries.

12. Watch out for the bites, licks, and tastes

“While it may seem like just a small sample or tiny bite, these all add up over the course of the day,” Rumsey says. “Often these bites, licks, and tastes are a significant source of calories.”

13. Indulge yourself with a piece of chocolate

Chocolate contains tonic substances like caffeine, theobromine and theophylline which have a stimulating physical and psychological effect.

14. Grab a power snack

A good healthy snack is the best way to pick up in the early evenings, just to end the day in an active mode, rather than just waiting for you to get back home and hide.

15. Just laugh!

A good laugh releases happy endorphins, which help you get rid of all the stress and turn into the upbeat person you should be all the time.

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