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10 Reasons Why You Should Tie Your Shoes And Hit The Gym

10 Reasons Why You Should Tie Your Shoes And Hit The Gym

Exercise is probably the single most important part of any healthy lifestyle. It can transform the way you look and feel — but it seems as if most people focus too much on the “look” portion of it. Yes, exercise can help you lose weight, but if that’s your only motivation it will be very hard to stick to an exercise regimen. There are tons of other benefits of regular exercise besides weight loss; I hope they will motivate you to hit the gym after reading this!

1. You’ll have better sex if you work out

When you work out, you’ll feel better about yourself. When you feel better about yourself, you’ll feel more comfortable with your body. When that happens… let’s just say it’s a better time in between the sheets.

It’s been proven that resistance/strength training improves testosterone levels in men (and women!), and this important chemical will lead to increased energy, mood, and sex drive. You should work multiple large muscle groups (think upper body, lower body, abs) several days a week.

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2. You’ll feel fantastic

Exercise produces a natural high. When you work out, your body releases feel-good chemicals called endorphins, which boost your mood and just make you feel on top of the world.

3. Exercise reduces PMS symptoms

When you’re PMSing, you feel awful. Bloating, cramps and a desire for all things chocolate (at least, that’s how my girlfriend gets!) It may be the last thing you want to do, but being physically active can reduce all these symptoms! It’s even been shown to help with depression during menstrual cycles.

4. Increased confidence

This one is obvious, but should still be mentioned. When you exercise, you feel better, you look better, you’re stronger and you have more energy. All these benefits, in combination with the endorphin boost I mentioned earlier, will have a ripple effect on everything in your life. You’ll feel empowered, in control, and have more confidence.

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5. Regular exercise increases your energy levels

Exercise, despite requiring energy to do, has been proven to increase your overall energy levels. You’ll actually keep going throughout your entire day.

6. Exercise improves cognitive function and memory

Want to be smarter and sharper? Take breaks from exercising your mind to exercise your body. Yes, there are plenty of knuckleheads out there who are strong as a bear with the mind of a gorilla, but that’s because they have the opposite problem — exercise is easy, learning is hard. There have been studies which show physically fit kids to have performed better on standardized tests. Even something as simple as going for a walk boosts brain activity and concentration.

7. Regular exercise will help you sleep better

Studies have shown that an active exercise regimen increases the quality and ease of sleep! Just try not to exercise too close to bedtime.

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8. Strengthens your muscles and bones

Many people stick to cardio and never strength train — this is bad because although cardio helps your cardiovascular system (duh), it doesn’t help keep your muscles and bones strong. In old age, while our cardio system does take a hit, it’s our bones and muscles that go first. When you strength train, you’ll have more strength and energy as you age and you’ll combat all those awful atrophy problems.

9. You’ll be more creative

Steve Jobs and Mark Zuckerburg used to hold “walking meetings” in which they went for a walk while they talked about business ideas. There’s a reason for this — light physical activity stimulates the brain and helps us brainstorm. These studies show people who walk, indoors or outdoors, and more creative during the exercise.

10. You’ll feel happier

Of course, the thing everyone wants more than anything else is happiness, right? Well, exercise is one of the keys to fulfilling that desire. Just get up and start moving, and your mood will improve almost instantly.

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I hope these 10 reasons have motivated you to get up and go to the gym, or for a walk, right now! Good luck, and happy exercising!

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Bill Widmer

Content Marketing Expert

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Last Updated on April 2, 2020

10 Quick Easy Workouts To Lose Arm Fat At Home

10 Quick Easy Workouts To Lose Arm Fat At Home

Flabby arms are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone. Usually a result of genes, general excess fat or just ageing, it seems difficult to lose arm fat. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm – and are prone to getting flabby if not exercised regularly.

What we eat can also play a part in the extent of the jiggle so eating a good, healthy balanced diet as well as keeping well hydrated can put you on the right track. Resistance exercises are the most effective way to blast that underarm fat as well as strengthen, shape and tone your muscles. You can always go down to the gym and work up a sweat but who has time for that? If you want a convenient and quick alternative then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells and you can start toning up those bingo wings with these 10 easy workouts.

1. Tricep dips

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    Works: Triceps

    • Hands must be positioned shoulder width apart on a secured chair or bench.
    • Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
    • Straighten out your arms a little, keeping a slight bend from the elbow so to put more emphasis on the tricep and less stress on the elbow.
    • Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
    • Once in this position slowly push off your hands back to the starting position.
    • Do 10-15 reps.

    2. Bicep curls

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    shutterstock_314080697

      Works: Biceps and shoulders

      • Start off with your feet hip-distance apart, holding one dumbbell in each hand with your palms facing out.
      • Starting with your left arm, bend your elbow to slowly bring the weight up to your shoulder holding the position for 5 seconds.
      • Slowly release the elbow and straighten your arm back down to the starting position.
      • Repeat the moves on the right side.
      • Complete 3 sets of 10-15 reps for each arm.

      3. Push ups

      shutterstock_326069966

        Works: Triceps and Deltoids

        • Lying face down, place your hands on the floor roughly shoulder-width apart.
        • Tuck your toes under and gently lift your body up, pushing through your hands and making sure not to lock your elbows.
        • Slowly bend your elbows bringing your face roughly 2-3 inches from the ground.
        • Slowly push back up through your arms. If this is difficult then do the same move but keeping your knees on the floor.
        • Repeat 10-15 times.

        4. Tricep Kickbacks

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          Works: Triceps

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          • Place a weight in each hand and kneel down onto the floor with your toes tucked under.
          • Bend your upper body forward from the hips up and bend your elbows to a 90-degree angle.
          • Extend both your arms backwards while your palms are facing each other.
          • Feel the tension in the triceps and return to the starting position.
          • Do 3 sets of 8-10 reps.

          5. Plank

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            Works: Chest, Shoulders, Biceps and Core

            • Start face-down on the floor, resting on your forearms and knees.
            • Step your feet out so that they are slightly apart and come into the plank position.
            • Make sure your body is straight, parallel to the floor and your bum is tucked in.
            • Pull your abs in and hold the position for as long as you can. Try to aim for 20-30 seconds and build up to a minute.
            • Repeat 3 times.

            6. Tricep Extensions

            shutterstock_314080343

              Works: Triceps

              • Stand on a mat with your feet hip-width apart.
              • Hold one dumbbell with both hands behind your head, bending the elbows.
              • Bring the weight towards the ceiling, straightening your arms above your head.
              • Lower back to starting position.
              • Complete 2-3 sets of 10-15 reps.

              7. Lateral Arm Raises

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                Works: Deltoids

                • Stand with feel hip-width apart. With arms down the side of your body, hold a dumbbell in each hand with palms facing in.
                • Starting with your left side, inhale and slowly raise your arm so that it’s parallel to the floor. Make sure not to lock your elbow by keeping a slight bend.
                • Make sure your arm is straight and palm is facing the floor.
                • Exhale and slowly bring your arm back down to your side.
                • Repeat on the right side.
                • Do 10-15 reps on each side and two sets.

                8. Overhead Press

                shutterstock_314080298

                  Works: Shoulders

                  • Stand up, lining your feet with your hips and hold a dumbbell in each hand with palms facing out.
                  • Bring the weights to your shoulders.
                  • Keep your core muscles tight and straighten your arms above you.
                  • Slowly bring your arms back down to your shoulders.
                  • Do 3 sets of 10-15 reps.

                  9. Bent Over Row

                  shutterstock_275943536

                    Works: Triceps and Biceps 

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                    • Place your feet shoulder-width apart.
                    • Bend your knees and and then bend your upper body forward from the hips making sure you keep your back nice and straight.
                    • Make sure your hands are straight and placed under your shoulders.
                    • Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other.
                    • Slowly lower the weights in a controlled movement and feel the tension at your triceps.
                    • Repeat 10-15 times.

                    10. Skull Crushers

                    Skull-Crushers

                      Works: Triceps

                      • While holding a dumbbell in each hand, lie on your back with your knees bent.
                      • Slowly raise your arms so they are above your chest, making sure your elbows are straight but not locked.
                      • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your weights so they are on either side of your head  with elbows bent and pressing in toward your head (being careful not to hit yourself in the face).
                      • Lift your arms back to starting position.
                      • Complete 2 or 3 sets, 10-15 reps each.

                      Featured photo credit: Maddi Bazzocco via unsplash.com

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