2 Reasons YOU Should Strength Train To Lose Weight!

2 Reasons YOU Should Strength Train To Lose Weight!

1.  Themore muscle you have, the higher your base metabolism will be and the morecalories you will burn even at rest. 
2.  Second reason is more important. Whenever you loseweight, you will lose some muscle along with the fat. If you don't exercise anddo some strength training, up to 30% of the weight you lose can come frommuscle loss, that isn't likely to be healthy over the long haul. Goodstrength and muscle tone are essential for functional living and health. Youcan hold your muscle loss down to 3-5% total weightloss with moderatestrength training. 

Strength training helps to preserve bone density,balance, and many other important things. 


Strength traineach muscle group at least twice a week--this really only takes about 30-45minutes per workout. Better yet, try circuit training, where you lift weightswithout resting between sets. This method meets both cardio and strengthrequirements because you keep your heart rate elevated throughout your workout,increasing the amount of calories you burn per workout. 

3 things are key to good health and longevity: 

Exercise, Good Nutrition, and Commitment.

Lifting Heavy is the Key to Weight Loss.  We know that losing fat involves increasing your metabolism. What you may not know is that muscle plays a huge role in raising metabolism. A pound of muscle burns about 10-20 calories a day while a pound of fat burns 5 calories. That means any growth in your muscle tissue is going to help you burn more calories all day long. In fact, strength training has all kinds of great effects on your body like:
·       Increasing resting metabolic rate so you burn more calories, even while at rest.

·      Making you lean and slim--muscle takes up less space than fat so, the more you have, the slimmer you are.
·     Strengthening bones and connective tissue, which can protect your body from injuries in daily life
·      Enhancing balance and stability
·      Building confidence and self-esteem

3 Tips to Improve Your Posture

3 Tips to Improve Your Posture

Establishing good posture habits involves more than just standing up straight. It means allowing your bones, ligaments and tendons (not your muscles) to support your body weight. When your muscles must bear your body weight and move it at the same time, they can't relax. Constricted muscles don't move freely or efficiently, causing pain and sometimes injury.

Postural alignment plays an important "support" role whenever your foot hits the ground. If your muscles have to support your body weight with each step, you'll tire more quickly. If you're bent at the waist, your lower back, quadriceps and neck muscles will be carrying your weight, which makes for inefficient running and post-workout soreness.

Focus your attention on the line your spine makes as it runs from the top of your head to the end of your tailbone. Return your attention to your spine as often as possible all day long, no matter what you're doing. Let it become a daily practice.

Don't run bent at the waist. Finishing a run with soreness in your lower back usually indicates you've been running bent at the waist. Instead, Chi Running encourages you to allow gravity to pull you forward by leaning slightly from the ankles, not the waist. Throughout your runs, make sure you're leaning from the ankles and not stressing your lower back muscles.

Engage your core by leveling your pelvis. Start by standing with your feet parallel and hip width apart. Imagine you have a string attached to the top of your head that is pulling you up, making you tall and straight. Drop your chin slightly and look straight ahead. Next, pull up on your pubic bone with your lower abdominal muscles while relaxing your glutes. Hold this position for 30 seconds. Doing this exercise throughout your day will strengthen your abs, allowing you to hold your posture straighter while running, swimming, sitting, standing, or even driving your car.

Practice initiating all movement from your core, the largest muscle group in your body, rather than the smaller muscles of your extremities.

The benefits of good posture are endless, and you can practice it anywhere, anytime. Whether you're running, sitting, or even sleeping, your whole body will thank you.

How to Lose Weight with "Portion Control & Exercise"

How to Lose Weight with "Portion Control & Exercise"

One of the key ways to lose weight and maintain a healthy weight is through portion control. Research has shown that Americans often underestimate how many calories they are consuming each day by as much as 25%.  You may have been one of the millions who have tried the “Low-carbohydrate (diet) which has come and gone, but portion control is here to stay.

Portion control is key to weight control.  By cutting back on how much of each food you eat at every meal, your calorie intake drops. Instead of being overwhelmed by the idea of a diet and swearing off your favorite foods, strive to control the serving sizes of the foods you already eat.

“It’s an approach you can live with your whole life".

Eating out presents problems because of the trend to supersize serving portions. What to do? Request a half order or plan to take half your serving home for the next day.

In the United States, about 650 people out of 1,000 are overweight or obese. Healthwise, this means they’re more likely to suffer from life-threatening illnesses such as heart disease, cancer, and diabetes.

Practice portion control, and exercise!

Portion Control For Weight Loss

3 Reasons Why People Gain Weight.

3 Reasons Why People Gain Weight.

3 of the main reasons why people become overweight is because of indulging in high calorie diets, lack of exercise or genetic issues that are compounded by our busy lifestyles which ends up creating stress that can lead to unwanted weight.

In today’s society, people are under tremendous pressure and they have no time to eat right or to exercise. This creates a lot of stress in our lives, and can also be one of the major causes of weight gain. We usually end up going to a fast food restaurants whose food is usually high in cholesterol. It's no longer unusual to see entire families eating breakfast, lunch and dinner at fast food restaurants because they simply have no time to go grocery shopping or cook a wholesome meal.

Many of us just don't have the time to stick to our exercise routine, or too busy to plan our meals ahead of time. Today’s society demands a lot from its people. People are working two or three jobs just to make ends meet, go to school and in many cases also have families to take care of. These people come home too tired to exercise or even think of preparing a healthy balanced meal. For many, fast food restaurants are their only option to eat. Fast food is known to not only be addictive, but also has a very high level of cholesterol.

There has to be a consistent routine in order for people to keep their weight loss resolutions. This takes a lot of discipline and lifestyle changes. It can't be approached half-heartedly it has to become a habit and part of your daily routine. Sometimes this involves getting an accountability partner.

A good partner would be someone who wants you to succeed and keeps you on your toes so that you don't relapse into the old habits which were counter-productive. You can also join a weight loss club. There are many of these in each city and you can simply go online and you will find one.

Read this USA Today Article On The Number Of Americans Taking Anti Depressents, it's a serious problem.