Category Archives: Fitness

Know About Strength Training

Nowadays, no matter how busy a person is, people spend a portion of their time hitting the gym. Some spend their time at the gym for health reasons, and some want to improve their overall appearance. Most of the men at the gym can be seen doing strength exercises. This includes weight lifting, pull-ups, and deadlifts. Most men prefer these type of training because it results in bulking of muscles naturally. Others opt to use steroids or selective androgen receptor modulator (SARMs) like andarine to achieve their body of dream. While we see bulking as for aesthetic purposes only, it comes with a lot of health benefits as well.

Increases Metabolic Rate

Strength training results in tiny injuries to the muscle fibers and connective tissues which our body has to fix. This requires a lot of energy from our body to be fixed. This is called remodeling. According to research, regular strength training increases the body’s metabolic rate by 5-10%.

Improves Physical Function

Physical inactivity, together with aging, can result in the inability to perform activities of daily living. Strength training gradually reduces the adverse effects of aging, including walking speed, movement control, and functional abilities.


Manage Diabetes

Poor control of food intake, obesity, and physical inactivity all result in diabetes milletus type 2. Strength training gradually reduces abdominal fat, which is related to insulin resistance.

Improves Cardiac Health

Modifiable risk factors are those factors you can change in order to reduce the risk of a particular disease. Obesity is one of the modifiable risk factors of cardiovascular disease. The more fat you have in your body, the more likely you’ll develop plaques or fat deposits inside your arteries, specifically your coronary arteries. These clogged arteries increase your blood pressure, which in turn can result in damage to its lining. Since our body’s natural response is to heal damage to our body immediately, damage to the lining of our blood vessels can cause a clot. A clot can cause less oxygenation, which can cause a heart attack or stroke. Strength training is known to cause a significant decrease in subcutaneous and visceral fat, therefore reducing your risk to these diseases.


Controls Blood Pressure

As previously stated, fat deposits inside our blood vessels can lead to increase blood pressure. Several studies show that strength training can reduce both systolic and diastolic blood pressure. A specific research, between ages 21-80 years old, found the strength training done twice or thrice a week can significantly reduce systolic blood pressure by 3.2 to 4.6mmHg, respectively. It reduced diastolic blood pressure by 1.4 and 2.2mmHg, respectively.

Improve Mental Health

According to studies, exercise in general results in the production of serotonin and dopamine. These two are responsible for our “high” after a good workout.

Also, a study showed that an exercise involving both strength and aerobics results in significantly higher cognitive improvement in older adults than in aerobic activity done alone. Also, since exercise makes our body’s appearance better, it boosts our self-esteem, thus improving one’s mental health.

These are just a few of the numerous benefits strength training when properly performed. Don’t forget to consult with your doctor first to know your limitations in physical activity.

Achieving the Ideal Weight with Smart Ways

Feeling too laid-back lately? Have you noticed that your summer body has long gone? If the answers to both questions is a yes, then you must start exercising right now!

Being overweight should not be taken for granted. Your immunity may show signs of gradual defect. You cannot achieve physical fitness that you once had during the high-school time. And the worst thing is that your unfit condition may negatively affect your productivity.

But reducing weight is not an easy business, and everybody knows that. Working out too hard will get you exhausted. Dieting too strict will make you starving and weak. It is vital to understand how to deal with overweight the smart ways.

Keeping a Journal of Exercise

scaleFirst, keep a book to record your fitness progress. The key to a successful transformation is a gradual improvement. You will only harm your body if you overdo things. Keeping a journal can prevent you from overwhelming yourself while appreciating little achievements.

In this context, your goal is a leaner waist. Then, your journal must contain a table of waist measurement. Take notes of every change each week. If you exercise routinely, there will be size reduction each week. Try to be content with the small difference that you achieve on your own, and surprise yourself with how much fat you lose by the end of the year.

Maintaining the Diet Correctly

healthy menu for healthy lifeThis article suggests that you maintain the diet, not reduce it. The first principle to remember is not to starve yourself. Eat many times but in small portions. This habit allows you to burn calories efficiently without experiencing the ‘berserk’ mode. It is the redemption phase of your body to get calories as much as possible after they have been depleted during the starving period.

You may notice significant weight loss in just a few weeks by starving yourself. But later on, it will become more and more difficult to control the hunger. And in the end, the possibility for you to overeat increases exponentially.

During the diet, it is best if you consume recommended supplements. Our body does not produce all the nutrients we need. And sometimes, we cannot afford to get them from natural sources.
Not everyone can and have the time to cook.

Exercising the Efficient Way

jogging outdoorsThe first rule of exercising for weight loss is to do cardio workouts eighty percents of the time. You cannot get ripped if you have not reduced your fat percentage below ten percents. Weight-lifting during a weight loss program is just useful for strengthening the muscles, but not yet to sculpt them.

Second, forget those boring cardio exercises, such as using the stationary bike or treadmill. They do not condition your calf to adapt to natural terrains. Go outside and jog. Moreover, you can diversify your cardio training with cycling and swimming. Hike a mountain or ride through the uphill with your bicycle to make your workout more adventurous.