Fitness & Strength training is the process of exercising with resistance to strengthen the musculoskeletal system.

In simple words, any form of exercise that uses some kind resistance (like machines, dumbbells, resistance bands, or even self-body weight), will strengthen the muscles and bones in the body, and this is referred to as Strength Training. It is often addressed by various names such as resistance training, weight training & toning. Strength training can be achieved as easily at home as it is at the gym, however it does require a little creativity and the use of your own body weight to replicate a few of these strength exercises. The only tools you’ll need is a couple of dumbbells; I use a pair of 35lb bells, but your weight is dependent on what 40% of your maximum one-set lift. *A set of tension ropes and door pull up bar are helpful as well but not essential. For those who have a gym membership however, that’s obviously the plan for you.

Adds More Muscles & Burning More Calories

Muscles not only strengthen the body but also increase the BMR (Basal Metabolic Rate). The physical act of lifting weights does burns calories at the very time of performance, but also it increases the calorie burn at rest. Body burns more calories at rest to maintain the muscles tissue cells than to maintain the fat cells.

Builds Stronger Bones

Bones are actually living tissues that get stronger with weighted exercises. Regular strength training helps in improving the bone density, hence reducing the risk of osteoporosis. This is especially true for women, who tend to lose a lot of calcium and bone density in many different phases of life like the monthly menstrual cycle, pregnancy, childbirth, and menopause. By a certain age, the calcium absorption power decreases, bones lose their calcium deposits, and this leads to osteoporosis, hence weak bones.

Powers Heart Strength

Studies have shown that strength training reduces heart problems in the people suffering from them, and it also helps to keep such problems at bay. Several studies also show that strength training lowers the HDL cholesterol (bad cholesterol) and increases the LDL cholesterol (good cholesterol). Research conducted in the College of Health Sciences’ Department of Health, Leisure and Exercise Science at Appalachian State University has shown that resistance training can lower blood pressure by as much as 20%. These results are due to increased blood flow to muscles, heart, and body.

Reduces the Risk of Diabetes

Research have shown that strength training improves and alters the way body processes sugar. They prove that it helps the insulin sensitivity and blood glucose control. As stated above, strength training helps lower cholesterol and blood pressure which also play a role in diabetes management.

Lose More Weight & Look Slimmer

Other than burning calories and boosting the metabolism, strength training also helps is losing fat from the body. A study at Penn State University found that, on average, people who lift weights lose six more pounds of fat than those who don’t. It all comes down to the baseline of building muscles. When just dieting, body burns fat as well as muscles (which is not good). While cutting calories and exercising, body burn burns fat to fuel itself, maintaining the muscle mass. That means the body is burning fat and keeping the muscles. This makes the body slimmer and defined.

Enhances Physical and Mental Well–Being

Strength training makes the body strong. It has more energy to perform day to day activities. It improves flexibility and balance. Researchers have proved that it reduces the stress hormone, cortisol. It decreases tension and anxiety and helps to alleviate depression. It also boosts brain health.

According to an article in the Archives of Internal Medicine, older women who did an hour or two of weightlifting each week improved their cognitive function, and better planned and executed a variety of tasks.

Women should not be afraid to pump up the iron. We can never bulk up our muscles. We don’t have that hormonal configuration. It requires high testosterone level like men to bulk up, which are just not present in a female body. And it takes lots of hard work, a lot of weight training and supplements to look like body builders. Instead of becoming huge, females will reshape their body, build lean muscles and burn calories faster than someone who sticks to just cardio exercise.

Listen, all the workout plans, “diets”, fads, gimmicks and formulas are only as good as the person who must do the work to achieve the results! It comes down to this…..How Bad Do You Want It! And are you prepared to do the work to see the results that you absolutely WILL SEE, if you commit and enlist the discipline, will and laser focus to make this a priority each and every day!  I’ll guarantee you this. This plan has EVERYTHING YOU NEED to transform your body, if you do this daily and religiously, with the right mindset, focus, passion and commitment, the results are inevitable. Here’s the deal, for any system to work, you have to put in the work required. It’s all and only – up to you! What you really want to focus on is self care through our holistic approach to Mental, Physical & Spiritual wellbeing and self-healing. You can also use this self-care app from our partners at Lifesum to develop the best personal nutrition plan at https://lifesum.com –

 

Have you struggled to lose or maintain your optimal weight? What is your weight story? Please leave your comments below and reach out to us at www.purehealthandholistic.com – you can also join our Facebook community at  https://www.facebook.com/healthandholistic .

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Checkout Essential Exercises for Muscle growth

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