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Health Benefits of Strength Training ( Weight Training)
Raghav Pande is an India based Fitness Consultant
He is a Certified Fitness Trainer,Sports Nutritionist and the Winner of “You Tube Next Trainer”
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There are more than 10 reasons why Women should lift! But in today’s video I highlight 10 of the most significant benefits that I and many of my women clients have seen from training with weights. When I say “lift weights” this can even refer to lifting your own bodyweight, as in pushups, dips, squats or lunges, you do not need to use barbells, dumbbells or machines to gain these benefits yet I do recommend you do so to increase & speed up your results. If you’re unsure of where to begin or how to lift you should immediately download my program written specifically for women
Live Lean Formula for Women: www.liveleanformulaforwomen.com
This guide will walk you step-by-step through how to lift and which exercises are most effective allowing you to get all of your workouts done quickly and efficiently.
There are also instructional videos to help you learn the form of each exercise.
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If you’re attempting to lose weight, the initial thing that likely comes to mind is “oh no, cardio!” However, did you know that you can burn just as much fat by weight training? Don’t worry about gaining muscles if you’re a woman. Your low levels of testosterone won’t make you look like a professional wrestler unless you use supplements on a consistent basis. Weight training can give you the shape and tone you’re striving for.
Now Instead of just hitting cardio machines, here are 7 benefits to do a weight training program for women.
1. You will Burn More Calories: Lifting raises the amount of calories burned since muscles require energy to repair fibers after you exercise. Studies indicate that metabolism increases for almost 40 hours after an individual completes a total-body workout. In comparison to those who don’t lift, it also burns a higher percentage of fat calories.
2. Revitalize your metabolism: About 3 days after working out with a pair of dumbbells, you’ll see a rise in your metabolism rate. With a proper diet, regular lifting might aid in burning calories more efficiently than cardio would alone.
3.You’ll shape your body quicker: Cardio isn’t just about aerobics. Research shows that adding weights to circuit training increases your heart rate by 15 BPM more than 60 to 70% of your maximum heart rate. This method makes muscles stronger and offers cardiovascular benefits akin to what is accomplished through aerobic exercise.
4.Prevent injury: Lifting weights is key to staying injury free. Besides getting stronger muscles, research shows that resistance training strengthens tendons and ligaments that connect bones and muscles to one another. As such, you’re less likely to suffer from an injury or tear through regular activity.
5.Your bones will be protected: Strength training and weight-bearing workouts, in general, are believed to reduce the risk of fractures and enhance bone density in older adults.
6.You’ll get quick results: Strength training brings fast results. It merely takes between 2 to 3 sessions per week within a month to see muscles shape up. Lifting non-heavy weights can also be beneficial for building muscle, assuming you continue to stimulate muscle fatigue.
7.You’ll be less stressed and more happy: Similar to many types of physical activity, mild lifting can be advantageous to your mental health. There is a connection between strength training and lowered symptoms of depression and anxiety, in addition to enhanced brainpower and self-esteem.
Consider getting in between 2 and 3 sessions of resistance training each week. You will see an improvement in your health and well-being.
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Learn how much weight you should lift, when and why in one step by step system
Knowing how heavy you should lift to see the best muscle building results is a question that needs answering. In this video, I show you the top five reasons why you need to lift heavy weights in order to build muscle fast.
To start, I think it’s important to define what heavy truly is. I believe that heavy weights are those that cause you to fail in the 3 to 8 rep range. I say that knowing that most people don’t ever truly fail with weights since they quit the minute they feel discomfort or burning in their muscles during the lift. A well executed heavy set would likely cause you to fail in the 5 to 10 rep range.
That said, the best way to build muscle is to workout with heavy weights within these rep ranges, but not all the time. When you train heavy, you have to be sure that you allow enough time for recovery between workouts. There is no best weight to lift if you constantly find yourself under recovered every time you hit the gym. The weight you lift becomes irrelevant. So you’ll want to be sure that you recuperate between heavy workouts.
During your heavy workouts however you want to concentrate on overload. There is an old saying that says, if it doesn’t challenge you it won’t change you. In order to build muscle fast you have to be willing to challenge your muscles. Heavy weight lifting is one of the absolute best ways to do this.
Beyond that, lifting heavier weights allows you to expose muscle imbalances between your right and left sides and more importantly, lets you correct them. Just like a car that is out of alignment, you truly don’t see the problem until you start to drive fast. Same thing applies in your gym workouts. Until you start lifting heavier you won’t see the imbalances. As long as you are lifting under control, you will see the compensations and have an opportunity to fix them.
Lastly, doing workouts with heavy weights allows you to break through training plateaus by using what we call touch-up sets. These brief bouts of heftier loads allows you to bring up your lower end lifting weights. Once you feel how much more effort is needed to lift 20 or 30 more pounds, when you drop back down the original weights feel much much lighter.
It’s muscle building tips like these that have allowed top professional athletes to make the gains that they do with their workouts. These same exact lifting protocols and principles are available now to the non professional athlete in the ATHLEAN-X Training System. You can find this program today at http://athleanx.com
For more information on the best weights to lift to build muscle and workouts to build muscle fast, be sure to subscribe to our youtube channel at http://youtube.com/user/jdcav24
Your step by step nutrition and training program is here…
Diet and exercise are two of the worst words in the fitness industry. Why? Because they usually accompany a lot of wasted time and represent the one-two attack plan that most people use when they want to try and lose weight and get in shape. The problem with this approach is that it is short term at best and doesn’t do anything to help you make long standing, permanent changes to your physique.
In this video, I show you that you need to stop thinking about eating in terms of diet and more as nutrition to fuel your body and your muscles. Likewise, exercise needs to be something you stop doing and instead you need to start training. Exercise is doing activity for the sake of moving. There doesn’t have to be any plan or progression behind it. That said, if you want to make the most significant changes to your body and lose weight once and for all while building muscle you will want to be sure you are putting a plan behind your workouts.
Diets are short term attempts at losing weight. They are based on the concept of deprivation and restriction. The minute you get tired of depriving yourself of the very things your body often needs to sustain it (ie. carbohydrates) your body rebels against you and makes it impossible to stick to the diet. As soon as you abandon your eating restrictions, the weight comes right back and you often find yourself angry at your inability to have the will power to stick to it. I say, you should be happy you finally got off the road to nowhere so you can actually make long term changes.
Exercise is something that I find all too common occurring in gyms these days. If you head to the gym and have no idea what you are truly trying to accomplish with that days workout or you don’t know what you plan on doing the next day or where you are ultimately trying to get to, then you are likely just exercising. If your idea of a good workout is one that makes you sweat or feel a little burn in your abs then you don’t have a good training plan in place.
Don’t think that this is simply a matter of semantics. The way we use these words often represents our intentions when using them. At the turn of a new year everyone seems to want to do something to help themselves lose weight and get in better shape. The all too common combo of diet and exercise is the staple solution for most. My problem is, it’s short term and doomed to fail.
If you’re looking for a sustainable way to lose weight without dieting and get in the best shape of your life, head to http://athleanx.com and get the complete ATHLEAN-X Training System. Get day by day workouts and meal plans to help you get shredded and build lean athletic muscle year round.
For more videos on how to lose weight and get in shape without needing a diet or exercise, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
The Benefits of Weight Training
And why you should start working out.
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‘Working out is selfish!’, ‘You will hurt yourself!’ ‘Focus on doing real sports!’
These were all sentences that I heard, shortly after deciding to go to the gym.
This is really, really bad.
Because weightlifting can actually be really beneficial for your health and wellbeing.
But what are the benefits of weight training? Should you start working out?
In my opinion weightlifting, if done right, is beneficial for everyone. We all know, that exercise itself would be great for us. But there are unique factors that only weightlifting can provide in that extent:
1. Muscle Growth: Muscles improve your physical appearance. They can better your posture and make you feel more confident, similar as great-looking clothes. Muscles therefore, can better your social life.
2. Weight Loss: The activity of weight training itself burns calories. We all know that and this isn’t something unique. But what may be new for you, is that your new muscles will also burn calories long after your workout, by boosting your metabolism. This equals to extra 100 calories per 10 kilogram of muscle mass. This is a peanut butter toast everyday, sounds great. Doesn’t it?
3. Strength Gain: This is similar to point number one, muscle growth. Strength Gain can be really beneficial in your day to day life. I know people that are complaining about not being able to open a jar with food in it. This can be really inconvenient. By training in the gym you will build your strength up. This will save you time in your everyday life.
4. Body Protection: Your muscles, bones and joints are the foundation of your body. They’re important for your stability and movement. And by lifting weights you do not only train your body, but you will also train your bones and joints. This will reduce your osteoporosis risk in your old age and your risk of breaking a bone.
There are multiple benefits of weight training. Which, in my opinion, are too much to miss out. Are you ready to start training? Let me know in the comments.
Have a great day. 🙂
Studies(in chronological order) and other sources:
Muscles & appearance: https://www.tu-chemnitz.de/hsw/psychologie/professuren/allpsy2/Artikel/Hoenekopp,%20Rudolph,%20Beier,%20Liebert%20und%20Mueller.pdf
Muscles Caloric Expenditure: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3139779/
Strength Gain: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3445252/
Body Protection and Bone Density: https://www.ncbi.nlm.nih.gov/pubmed/9927006
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