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How Strength Training Can Completely Transform Your Body

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How Strength Training Can Completely Transform Your Body

Exercise is one of the most powerful physical and mental health interventions anyone can undertake. Everyone should participate in some form of exercise every day. Unfortunately, most do not exercise regularly at all and even among those that do, participating in a strength training program is more of a rarity than the norm, especially with women and seniors.

But things are changing and strength training is having a real renaissance moment right now.

Until recently, strength training wasn’t always considered to be as important as cardio and many didn’t pay it the reverence it deserves, instead focusing on cardiovascular exercise and events like 5K’s, marathons and triathlons. However, now it’s hard to look through my Facebook, Twitter or Instagram feed without seeing updates about squat, deadlift, powerclean and bench press PR’s. Weight training has even made it to prime time TV with the CrossFit Games and National Pro Grid League. This is great because now many people are realizing the power of strength training and how it can completely transform your body.

Increase Strength

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    One of the most obvious effects of a strength training program is the increase in physical strength. And being physically strong has a number of awesome side effects.

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    Yeah, you’ll notice the obvious things — like you’re not intimidated by the weight room anymore. You’re totally comfortable with a barbell in your hands and you’ve graduated from the vinyl coated dumbbells stored in the group exercise room to the ones on the weight rack.

    But you’ll also realize that your life is easier. Never having to think twice about carrying your kids, groceries, or the inevitable snow shoveling this winter. Things that used to be a real chore aren’t such a hassle and don’t leave you out of breath, sore and hurting for days. All of your ADL’s (activities of daily living) become much easier and less of a strain when you’ve changed your body through strength training.

    “Lifting weights is excellent for improving bone density, joint mobility, and body composition.” Not to mention that daily tasks such as lugging groceries, moving furniture, and climbing stairs become easier.” —Alexander Koch, Ph.D

    Increase Muscle Mass

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      Let’s face it, most of us start working out to look better naked and strength training is one of the best ways to achieve that goal.

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      Unfortunately, many “fit” looking people focus only on “cardio”, yoga and other forms of exercise that, while possessing their own benefits, don’t include building muscle. This results in someone who is very thin yet has a high body fat percentage and suffers from the dreaded “skinny fat” phenomenon. They appear to be fit and healthy with clothes on but actually have a comparatively high body fat percentage due to their low muscle mass. Skinny fat is probably most prevalent with women who are (incorrectly) afraid that weights will “bulk them up”, so they focus solely on cardiovascular exercise. Fact is, most women don’t have the hormone profile to add appreciable muscle mass. And even if they do, it usually takes years of dedicated, intensive, weight training and diet to build extreme muscle mass. If you’re still scared you’ll bulk up, keep in mind that research has consistently shown most women feel better about their body after they start strength training.

      Adding some muscle mass, changing the size of a muscle, is really the only way to change the shape or “build” of your body. If you finally want the arms, shoulders, legs or butt you’ve been after, you need to lift some weights. This goes for the guys, too. Strength training through progressive overload is the only way to stress the muscles, force them to grow, and add the muscle size and shape you’re after.

      Decrease Body Fat

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        Like cardio, strength training burns fat, too! Although not able to match the fat-burning rates of cardio, strength training results in an “afterburn” effect where calories are burned at an elevated rate after exercise has stopped. The afterburn can last up to 72 hours after exercise. While most people focus on cardio for losing the last 5 lbs of fat, most trainers will agree that the most effective formula for weight loss is usually a combination of nutrition and strength training.

        When combined with the increase in metabolism that results from adding more muscle to your frame over time, it’s obvious that strength training can be a powerful tool in the battle against body fat.

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        Improve Posture

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          Many of us look and feel depressed, sickly, even fat, simply because we have poor posture. Our, “Desk Jockey” lifestyle has lead us to exist in this hunched over, hang off the skeleton, stance. And it is wreaking havoc on our health. Proper strength training can help strengthen weak postural muscles, even out imbalances and help to reverse this posture. Not only will you appear taller, stronger and more attractive, you’ll feel that way too.

          “We found that the effect of the direction of thoughts (positive/negative) on self-related attitudes was significantly greater when participants wrote their thoughts in the confident than in the doubtful posture.” —Pablo Briñol, Richard E. Petty and Benjamin Wagner

          Build a Better Skeleton

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            Building and maintaining bone density is important for everyone as we age. Strong bones mean a lesser risk of the debilitating injuries that can result from bone breaks and fractures that can occur to anyone but become especially dangerous and prevalent as we age. Women are especially susceptible to bone loss as a result of age related hormonal and lifestyle changes. Strength training produces strong bones that cardiovascular exercise just can’t match.

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            “Both aerobic and resistance training exercise can provide weight-bearing stimulus to bone, yet research indicates that resistance training may have a more profound site specific effect than aerobic exercise. Over the past 10 years, nearly two dozen cross-sectional and longitudinal studies have shown a direct and positive relationship between the effects of resistance training and bone density.” —Layne, Nelson

            Bones are thought to increase density primarily in response to compressive forces. This is what makes strength training exercises like squats, shoulder presses, pushups, lunges and deadliftts so effective at creating bone mass. They place a compressive stress on the larger bones and lead to an increase in bone density and a stronger, more resilient skeleton.

            Improve Brain Function

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              We’ve known for a while now that cardiovascular exercise can physically change the brain by actually growing brain cells. Now we know that strength training can have brain benefits too. According to Dr. Teresa Liu-Ambrose, weight training can beneficially change the structure of the brain, but “a minimum threshold of exercise needs to be achieved.”

              While most of this research is new, it’s promising and is the first to show that strength training, as little as twice a week, may also result in a physical change to the brain.

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              Strength training and adding muscle mass can literally transform your body. You can start out weak, slumped, soft and frail only to transform into someone strong, resilient and solid. While we’re all bound by our genetics and frame, strength training and adding muscle mass is the only way guys are going to build biceps that bust t-shirt sleeves and girls are going to build glutes they buy jeans show off instead of hide. In fact, many celebrities and models focus primarily on strength training when they need to get in shape fast and look their best.

              But, keep in mind, strength training is about so much more than just lifting weights, building your muscles and looking great. It’s about vitality, energy, confidence and independence. Once you’ve experienced the benefits of strength training you’ll understand how strength training can completely transform your body, inside and out.

              photo credit: Pinterest

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              Last Updated on January 13, 2022

              10 Cheap And Amazing Honeymoon Ideas

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              10 Cheap And Amazing Honeymoon Ideas

              A honeymoon is important.  The wedding is over.  The months, or even years, of stress and planning are finally over.  It’s time for the two of you to relax, settle in, and start enjoying your time together as you embark on your first journey as a family.

              To make the most of this time for the least amount of money, it’s important to focus on what you want out of a honeymoon.  This isn’t your typical list of touristy honeymoon locations everyone goes to.  Rather, it’s a list of cheap honeymoon experiences a couple can enjoy together, regardless of where it’s at.

              1. Camping

              A week long camping trip is a fantastic way to see how you mesh together as a couple.  You’re put in a low impact “survival” situation where it’s just the 2 of you and nature.  You have a chance to see how your new spouse handles themselves when left with the basics of life.  There are amazing national parks all over the United States where you can camp for a week for $20-30, disconnect from technology, and enjoy some of the natural wonders our nation has to offer.

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              2. Staycation

              You don’t have to go anywhere for a honeymoon.  In fact, the tradition of taking a honeymoon vacation is a relatively new one.  Prior to the 19th century, a honeymoon involved staying home together for a month to get to know each other physically.  Think of how blissful it could be to take a full month off work, disconnect from the outside world, and focus entirely on projects together.  You may not be wowing your friends and family with pictures of some exotic location, but they’ll be envious of your escape from the rat race nonetheless.

              3. Island Getaway

              People tend to overspend on their honeymoon vacations to Hawaii, Tahiti, etc.  Going to these places doesn’t have to be expensive.  You don’t need to stay in a 5 star resort when you’re on a Best Western budget.  You’re there to be in the atmosphere of the island, not a hotel room. Book a cheap flight and sleep in a hotel alternative, on the beach or in your car.  It’s the view in paradise that really matters.

              4. Fancy Resort

              Book an expensive resort, spa, or retreat in the city you live in.  While this may seem counterintuitive as a cheap destination, when you consider your savings on airfare and other travel costs, you can afford to be treated like royalty within your own city limits.  If you book a honeymoon package, you’ll end up with a lot of free amenities and extra attention.  There’s no need to fly halfway across the world to live the good life.

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              5. Road Trip

              The journey is often more fulfilling than the actual destination.  If you fly out to some exotic locale, you’ll be stuck on a plane for 8-30 hours.  Rent a luxury car, pick a handful of places you each have always wanted to visit, and go on an adventure.  You can keep food costs down by packing your own snacks, but it’s always a good idea to sample the local delicacies wherever you go, even if it’s only a few states over.

              6. Charter a Boat

              If the ocean is your thing, a week-long cruise can cost you $1500-$3000 per person, depending on the destination.  You also have to factor in travel costs to and from the cruise, alcohol, souvenirs, and on-shore excursions.  You’ll also be surrounded by people.  For the same price (and often much cheaper), you can charter your own boat and enjoy the experience in private.

              7. Las Vegas/Atlantic City

              If gambling is your thing, these are the places to do it.  Which one you choose depends on your preference, budget, and proximity.  The way to make this vacation cheaper is to gamble smart.  Stay away from low odd tables (i.e craps, roulette) and read up on the MIT blackjack strategies to beat the house.  If you do it right, you can win enough for a free trip (and gain a valuable team skill in the process).

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              8. Themed Retreats

              There are weeklong retreats all over the world where you can fully immerse yourselves as a couple into a hobby you’re both passionate about.  Go on a yoga/meditation retreat, a ranch, a vineyard/farm, a backpacking adventure, treasure hunt, or whatever you’re into.

              9. Working Honeymoon

              Your honeymoon doesn’t have to be a vacation.  For a truly memorable experience, dedicate a week to a charity or volunteer organization.  You can drive out to a campground to help restore it in the offseason.  Maybe you’ve always wanted to volunteer to help out your local animal shelter, plant trees, help the homeless, etc.  Use the time to do something together as a couple that will fulfill you spiritually while contributing to the community.  Just because you’re on a honeymoon doesn’t mean you can’t be productive.

              10. Festivals, Fairs & Special Events

              Every city, state, and country has festivals, fairs, and special events.  Find one you’re interested in.  If you time your wedding right, your honeymoon can be a trip to one of these festivals.  Burning Man, SXSW, Bonnaroo, the Renaissance Fair, regional harvest festivals, Mardi Gras, New Years Eve in Times Square, a movie premiere, or whatever you’re into.  If you plan your honeymoon at the right time in the right place, the possibilities are endless.

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              Featured photo credit: Josue Michel via unsplash.com

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