FITNESS AND HEALTH
please read because fitness is not a destination it is just a way of life
What is Considered Beneficial Resistance Training?
Studies show the more energy being used to perform a weighted exercise the higher the rate of lipolysis. In other words, you’re burning fat by lifting weights. Resistance training isn’t rocket science. You use your muscles to lift weights or weighted objects. The contractions (or flexing) that happen when you do this use up energy (carbs and fat in your system). The more weight you lift during your exercise, the greater the use of fats as fuel without aerobic training being necessary.
But, that doesn’t mean that you can only burn fat by lifting heavy weights. As long as you perform a significant amount of reps for long enough periods of time with little rest between your sets, that could still be considered an effective aerobic-based activity. That’s right! Lifting weights, if done quickly and without long pauses between sets, can be considered a cardio or aerobic workout. As an added bonus, you’ll be building muscle at the same time!
What Causes the Fat to Burn?
One study showed that the amount of energy being exerted after a person completes a weightlifting session remained 10.5% higher than his or her normal level for 40 minutes post-workout. That means calories are still being burned even after you walked away from the weights. The study also showed that fat burning was 105% higher following the workout using weights because fat was being used simultaneously with carbohydrates during a weight training session. This means that you can more effectively burn even more fat with weight training than through typical cardio workouts.
This isn’t to say that you can bang out a few sets and expect to look like a superhero overnight. These results come from strictly planned weight training sessions that are intense, have little to no rest periods, and are highly focused on larger muscle groups like your legs, chest, and back for optimum performance.
Fat to Muscle Conversion
You may have heard the term “bulking” being used quite often, and this is a good example of using fat to boost muscle gains. A bulking phase means that the person dieting is eating a high amount of calories per day in an effort to gain more weight. Once that weight has been gained, the next step is for that person to drop the fat gained by lifting weights to ensure that the fat converts to muscle. This isn’t for everyone though. In fact, it is typically only used by bodybuilders.
The benefits of lifting weights to burn fat only come as a result of proper training. You either have to perform more reps with lighter weight, or you have to use heavier weights for stronger muscle fiber recruitment. The choice is yours, but you want to also keep an eye on your diet. Poor food choices just to gain fat quickly to spark a bulking phase should not be your plan. Our advice: Eat healthy and train hard. If you just follow those two simple rules, you’ll find that you will lose fat, and build muscle, sooner than you’d think.
Should individuals who aim to gain muscle mass completely stop practicing aerobic activities like running? This is one of the most frequently asked questions in the gym.
To answer this question, it is important to first understand what happens to our muscles when we perform this type of exercise.
To answer this question, it is important to first understand what happens to our muscles when we perform this type of exercise.
Running and muscles
During aerobic activity the body converts calories into energy in order to support the exercise. These calories can come either from food eaten or the body’s stores of fat and muscle.
The first source of calories used by the body is carbohydrates, which come from the food you eat prior to your workout. Only after this source is depleted does the body switch over to burning its stores of fat and muscle. It is at this point that you may put your muscle building efforts in jeopardy.
The benefits of running
Running is an important part of any exercise routine, even for those who have the goal of gaining muscle mass. This is because it burns stored fat and prevents additional fat accumulation, which can occur as a result of a diet focused on gaining mass.
No matter how tight your abdomen muscles are, they will not show up if they have a layer of fat covering them. So running can indeed go hand in hand with strength training and help achieve the strong, defined body that many desire. The important thing is not to overdo it.
Running moderately
Limit running workouts to three times a week and keep an eye on the duration of the activity to prevent the burning of calories from muscle. Opt for shorter, more explosive workouts that help maintain stamina and physical fitness, as well as burn fat without harming the muscle mass you have gained from your lifting.
Additionally, make sure you’re taking in the necessary amount of calories to support muscle gains when you’re incorporating aerobic exercise into your routine. After all, gaining muscle is a mathematical equation where it is necessary to eat more calories than your body uses to get results. Remember that the more you run, the more calories and carbohydrates you should take in to ensure that your body uses only the energy from food sources. Also, don’t forget to take a pre-workout, as it’s essential to ensure sustained energy throughout your workout.
Admit it: You don’t always eat the highest quality foods. And, as such, you may not always be getting the recommended daily vitamin intake. While food is a better source of vitamins and nutrients, multivitamins can help fill in the gaps missing from your dietary intake. After all, your body needs certain vitamins and minerals to function properly. If you do not get these needed nutrients, then you may become ill or more susceptible to disease.
Even with this knowledge, a staggering number of adults do not take a multivitamin. If you’re one of them, read on to learn some reasons why you might want to consider taking a multivitamin regularly.
Getting the optimum amount of vitamins and minerals makes your body more efficient.
If you want to lead a healthy and active lifestyle, you need your body to operate at its highest efficiency levels. Vitamins allow your body to convert food into energy, which helps regardless of whether you are at the office or at the gym.
Minerals produce and maintain normal hormone levels.
Your hormones play a huge role in your daily life. They can affect your mood, behavior, weight loss goals, and even skin health. They can even affect your ability to get to sleep, fight stress, and lower blood pressure. Getting the right balance of minerals will help balance your hormones.
Multivitamins fill in the gaps when you are not getting the nutrients you need.
Even if you are relatively healthy, there are likely some vitamins and minerals that you are missing. If you have special dietary restrictions, this likelihood increases. Calcium, magnesium, and vitamins A, C, and E are the most common nutrient deficiencies. Most multivitamins provide these nutrients.
Multivitamins help women who are pregnant or may become pregnant.
Iron deficiency is relatively common for women who are in their childbearing years. In addition, being deficient in folic acid while you are pregnant can increase the risk of defects for developing babies. Supplementing your intake of iron and folic acid with a multivitamin is a good way to help minimize such risks. Women who are pregnant should always check with their doctor prior to adding any supplement to their diet, however.
Multivitamins support nutrient absorption as you age.
As people age, their bodies do not absorb nutrients as well as they once could. Having the right balance of vitamins and minerals can encourage nutrient-absorption from foods and drinks. Your nutritional needs also often increase as you age, partly because your body has to work harder to fight off illness and infection.
Multivitamins may boost your memory.
Studies have indicated that there is a link between getting enough B12 vitamins and short-term memory performance. Vitamin E may also provide a memory boost. If you are not getting enough of these vitamins in your food, then a multivitamin might be a good way to combat this deficiency.
Some B Vitamins may help prevent or slow hair loss.
There is some evidence that biotin, found in the B family of vitamins, can help prevent hair loss. Biotin helps your body absorb valuable proteins, which, in turn, decreases your likelihood of hair loss.
Vitamins can help reduce or treat allergies.
Studies have indicated that taking a multivitamin that provides zinc, magnesium, as well as vitamins C, D, and E, may help reduce the effects of allergies. This could be because of the simple boost to the immune system that these nutrients provide.
Reduce the occurrence of gum disease.
Gum disease affects a staggering number of people in the United States. Vitamin C and other antioxidants could help you avoid that fate. Getting the right nutrients like zinc and selenium can boost the health of your gums as well.
Multivitamins can increase bone density and reduce fractures
Studies indicate that taking a vitamin D supplement. and calcium, both nutrients found in most multivitamins, can reduce the risk of breakage and bone fracture. They can also increase bone density over time. They are particularly useful for postmenopausal women.
There’s a wide range of benefits to taking a multivitamin as long as it is used properly. Multivitamins should be used in addition to a balanced diet to maintain a healthy lifestyle. No one should allow himself or herself to be deficient in any of the vitamins. There is simply no reason to risk your health when considering that multivitamins provide a virtually effortless way to ensure you get all the recommended daily amounts of all the vitamins.
Fitness is defined[5] as the quality or state of being fit. Around 1950, perhaps consistent with the Industrial Revolution and the treatise of World War II, the term "fitness" increased in western vernacular by a factor of ten.[6] Modern definition of fitness describe either a person or machine's ability to perform a specific function or a holistic definition of human adaptability to cope with various situations. This has led to an interrelation of human fitness and attractiveness which has mobilized global fitness and fitness equipment industries. Regarding specific function, fitness is attributed to person who possess significant aerobic or anaerobic ability, i.e. strength or endurance. A holistic definition of fitness is described by Greg Glassman in the CrossFit journal as an increased work capacity across broad times and modal domains; mastery of several attributes of fitness including strength, endurance, power, speed, balance and coordination and being able to improve the amount of work done in a given time with any of these domains.[7] A well rounded fitness program will improve a person in all aspects of fitness, rather than one, such as only cardio/respiratory endurance or only weight training.
A healthy diet is a diet which contains a balanced amount of nutrients, varied food such as fruits and vegetables, proteins primarily from fish, dairy products, and nuts. Minimal amounts of caffeine, sugar, fat, salt, and alcohol. Healthy eating is identical to a healthy diet, in that it relates to the practice of food intake for healthy living. Governments often use this term to refer to the ideal diet which the average person requires to remain healthy.
Whey protein is the protein contained in whey, the watery portion of milk that separates from the curds when making cheese.
Whey protein is used for improving athletic performance, as a food supplement, as an alternative to milk for people with lactose intolerance, for replacing or supplementing milk-based infant formulas, and for reversing weight loss and increasing glutathione (GSH) in people with HIV d
isease.
How does it work?
Whey protein is a source of protein that might improve the nutrient content of the diet. Whey protein might also have effects on the immune system.
There are many ways to increase your strength, improve your performances, and boost your energy and focus during workouts, but multiple studies have shown that pre-workout supplementation is the most important part of the lifestyle of the successful athletes. What are some of the best types of supplements to use? What do they do? Don’t worry. We have the answers to all those questions!
Pre-workout supplementation
Pre-workout supplementation is a rather new concept. It was not long ago that pre-workout supplementation was just starting to gain popularity. In recent years much research has been done on the subject and many discoveries have been made that can benefit almost anyone who makes exercise a regular part of their life.
Essentially there are five key ingredients that are the most important for your pre-workout supplementation. They are:
- Caffeine
- Branched-chain amino acids
- Beta-alanine
- Creatine monohydrate
- Vitamin B12
Now you’re probably wondering why these five pre-workout supplement ingredients are beneficial to you. You may even be wondering why taking them is a good idea in light of the fact that you are consuming a healthy diet. The reason is because supplements not only can help fill in gaps in your nutrition, but they are also designed to:
- Improve performance
- Increase strength
- Increase endurance
- Decrease muscle breakdown during training
- Increase protein synthesis
- Improve energy and focus
- Improve nutrient delivery and assimilation
- Increase metabolic rate (fat burning)
- Create an optimal hormonal environment
No matter what your training goals are, these are areas of improvement that are beneficial to anyone. A serious, well-rounded approach to pre-workout supplementation can help you get the most out of your efforts in the gym.
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