Challenge Tip: Lift More Weights
"I may not be there yet, but I'm closer than I was yesterday."
Lift More Weights. Strength training — also known as weight or resistance training — is physical activity designed to improve muscular fitness by exercising a specific muscle or muscle group against external resistance, including free-weights, weight machines, or your own body weight.
When you think of weight training, bodybuilders with bulky muscles and chiseled chests come to mind, but resistance training offers incredible benefits for everyday people hoping for better health, too. Weight lifting isn’t just about bulking up and building muscle mass. It's benefits include improved posture, better sleep, gaining bone density, maintaining weight loss, boosting metabolism, regulating insulin, lowering inflammation and staving off chronic disease, among a laundry list of positives.
Let's take a closer look at the benefits:
Metabolism
I learned you can change your metabolism because you’re burning more calories if you have more muscle. It’s an active tissue, it burns more energy at rest compared to fat. This means that regular strength training is just as important as cardio exercise for losing fat and getting fit.
Insulin Along with keeping away chronic disease, strength training has you burning through glucose, which is good news for those grappling with Type 2 diabetes who consistently need to manage blood sugar levels.
Bone Density The nice thing about strength training is that it strengthens everything, not just your muscles and bones. When you lift weights, you also strengthen connective tissue—the ligaments and tendons that keep your body moving well on a regular basis. Strengthening your connective tissue will help you continue to operate in peak condition and protect your body from injuries. If your legs get stronger, then the amount of time you can spend on a walking challenge, on a treadmill, on a hike, will be longer. Even very good runners who do weight training actually improve their running efficiency.
Inflammation Lifting weights even aids in fighting off inflammation, a marker tied to many diseases. Studies have suggested that regular resistance training sessions, about twice a week, resulted in drops in inflammation in overweight women.
Mood Boost It improves posture, sleep, mood and energy levels. Besides the aesthetic, physiological and strength benefits, it affects how we feel and how clearly we think. Weight training has proven to improve the quality of a person’s sleep.
Confidence Boost
Every day I decide to lift weights and I set a new personal best, those things build my self-esteem and self-confidence. When I lift weights, I feel empowered. I feel strong. I feel sexy! The results are a huge plus.
Helps Arthritis Strength training is an important part of your overall fitness and benefits people of all ages, particularly those with health issues such as obesity, arthritis, or a heart condition. Recent studies have shown that arthritis sufferers who lifted weights actually reduced their joint pain. By strengthening the muscles, they were able to cushion and protect the joints during impact activities like walking. Most physical therapy programs incorporate strength training to help rehab a multitude of injuries. This is a good reminder that lifting weights can make a difference in your quality of life, whether or not you have a condition such as arthritis.
Did you know?
When we don't preserve muscle mass with strength training, what happens when we grow older? We lose muscle mass and that's often what leads to weight gain and loss of balance and flexibility. Lifting weights can help you work your joints through a full range of motion, keeping them strong and flexible and keeping you steady on your feet.
Tips for Meal Plan Members:
Protein is essential when you strength train. Make sure you are consuming enough protein throughout the day.
Don't overthink your new lifestyle change. To put it simple — replace the bad stuff with the good stuff. Don't restrict yourself to the point where you start binging. Instead, look at some of the things you miss and find ways to substitute the unhealthy ingredients for healthy ones.
Tips for Workout Guide Members:
Supplements: Look into Whey Protein Powder and BCAA's. These are the two supplements I take consistently.
Record yourself or workout in front of a mirror. This is truly helpful when learning new exercises or adding a level of difficulty to older exercises. If you can see yourself, you can fix your form. And form is KEY when strength training.
