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How Strength Training Can Completely Transform Your Body

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.

              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 11, 2021

              11 Hidden Benefits of Using Oil Diffusers

              11 Hidden Benefits of Using Oil Diffusers

              Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

              Read on for 11 hidden benefits of using oil diffusers.

              1. Safe Scents That Make Sense

              Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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              2. Stress Relief

              Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

              3. Improved Sleep

              Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

              4. Appetite Control

              Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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              5. Bacteria and Mold Killing

              When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

              6. Decongestion and Mucus Control

              Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

              7. Mosquito Repellant

              Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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              8. Pain Relief

              While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

              9. The New Anti-Viral

              Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

              10. Improved Cognitive Function

              Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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              11. Money Saving

              With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

              Featured photo credit: Jopeel Quimpo via unsplash.com

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