weight training

The Importance Of Strength Training

It is common knowledge that exercise is beneficial for your health and when most people think of exercise they think the treadmill, the exercyle or the outdoor equivalent of the two. For some reason no body thinks of weight lifting, they assume that is something reserved entirely for body builders or MMA fighters, that attitude needs to change as there are so many benefits to lifting weights.

Firstly I need to do away with a popular misconception with women, lifting weights will not turn you into the female equivalent of Arnold Schwarzeneggar. The common images of masculine looking women with bulging veins and ridiculously big muscles are women who take steroids and spend a minimum of 20 hours a week in the gym. You don’t get big muscles like that unless you are intentionally trying to look like that.

women lifting weights

What Are The Benefits Of Resistance Training?

Strength training, contrary to popular belief is actually the best when it comes to losing weight and keeping it off. Sure cardio burns the calories but weight lifting burns calories not only during the workout but also after the workout when it repairs damaged muscle tissue. Further more the more muscle you have the more calories you will burn when resting.

Osteoporosis is a problem mainly in older women, did you know that weight training actually makes your bones more dense. Weight training also strengthens your ligaments and tendons too.

Do you know any one with a bad back? Working your core muscles (abdominal and lower back muscles) strengthens your back and makes it less prone to injury.

Lifting weights will give you a nice toned look for women and a masculine buff loo for men, you will not achieve this look purely by cardio alone, well maybe a bit of muscle tone in your legs.

Fun fact, when you exercise your brain releases endorphins that make you happy, so working out will help to reduce depression, anxiety and stress. This is any type of exercise.

The main types of lifts you should do;

For your upper body you want to do push ups, there are so many different varieties of pushups, check the video below. Or you may want to purchase a set of dumbbells and a bench so you can do bench press, both workouts will target the same muscles.

Pushups or bench press targets your pectoral, triceps and shoulders, to work your opposite muscle groups – your lats and biceps. You will need to do pull downs or pull up  bar workouts. The pull up bar is more practical because that way you will not need to purchase a whole home gym.

Next you want to be working your legs, if you have purchased a set of dumbbells then you can do either squats or lunges if not then here is a video showing you multiple leg workouts that you can do without weights.

These workouts are a good place to start and ideally you will do them in conjunction with cardiovascular exercise as well.


8 Awesome Reasons Why Home Training Is Great

I love working out at home!  Do you know that?  If I do, why wouldn’t you, too?

I’ve been enjoying home training for a few months now, thanks to a friend who encouraged me to do it. It’s fun!  I actually find it more convenient doing it in the confines of my humble abode than in a public gym. I get to work my muscles better. I don’t get conscious anymore about how messy I look like whenever I do the more intense parts of my routine. Amazeballs, you guys.

So, below are some of the nicest reasons why working out at home could be the best favor you could ever give yourself. I personally experienced  and am currently experiencing every single one listed below, so you’re assured that each is an actual benefit that really exists. Read on and thank me later.

  1. You get to follow your own schedule.

When you enroll in gym classes, there’s no way you can have the freedom to work out at your own pace or during times when it’s most convenient for you. You need to follow certain schedules, and you know so well that it’s not always favorable on your part. But, when you train at home… you’re the boss, bruh. You work out anytime you want to.

  1. You don’t have to wait for available equipment.

This!  I cannot accurately describe how aggravated I am whenever I discover there’s someone on that ab exerciser I’m itching to use. Like, I already warmed up and stuff for that one important thing, just to realize that I am not able to do so. Clearly, when you work out at home and you got your own gym gear, there would be no nasty problems regarding equipment’s availability. In fact after reading dumbbell reviews I picked up a pretty awesome set of adjustable dumbbells!

  1. Commute no more.

Training at home means eliminating the time you spend walking or driving to the gym. The price of gas is way pricier now than ever, so you probably know what I’m trying to say. All you need to do now is go to your home gym and start doing your thing!

  1. You get to experience a more hygienic environment.

A public gym is where countless germs thrive, coming from people who go in and out of it on a daily basis. Gazillions of hands hold the gym equipment you also handle, so you’re more likely to get the germs from such number of human beings. Can you even imagine that?  When you work out at home, though, you’re guaranteed of the level of cleanliness of the place because you’ve been cleaning it yourself!  No brainer. So, it’s also important to not be messy and tidy up your home gym regularly.

  1. Privacy is pretty much sufficient.

When I’m working out at a public gym—meaning lots of people, and lots of snooping eyes—I get super conscious I can no longer concentrate on what I’m doing. Like, I can’t really be my strong-willed self and train as hard as I should. See, when I train, I always act as if it’s my very last chance to get fit and fab. It’s quite inevitable that I look sticky and ugly after every session. And, I’m sort of embarrassed to look that way in front of other people, especially strangers. The beauty of home training is that no one is watching you. You’re at home, duh. You can do your thing without your worrying about people criticizing you. No one is judging you, for chrissakes. That said, you get to focus more on your routine.

  1. None of your personal belongings will get stolen.

Thank the heavens I was never a victim of gym theft, but I’ve always felt for those who had to go through this nasty experience. I got friends and acquaintances that got their phones, earphones, and cash taken away from them inside the gym. Well, if you work out at home, you no longer have to get anxious of this thing. Thieves at home are usually just your cats and dogs, so just chill.

  1. Home training is inexpensive.

Are you kidding me?  All you got to spend for are your gym appurtenances. Apart from those, nothing else!  Your annual gym subscription fee already equals to a complete, functional home gym. You choose. Home training couldn’t get any cheaper, and it’s absolutely one of the best gifts you could give yourself. I’m not even exaggerating. I personally love home training, and I couldn’t ask for anything better.

  1. You feel more motivated.

Preach. When I started training at home, I just felt more driven about achieving a healthier, sexier physique. Everything seems so convenient. Everything seems so fine and easy. Home training feels so liberating that I find myself getting excited to do workouts every single day.


Destroy Cellulite With These Simple Tips

Most women, in fact it is said to be ninety percent of women, have unsightly and unwanted cellulite and dread how it appears. Cellulite is visible portions of fat just beneath the skin, found mainly on buttocks and thighs but in some rare cases on the back of the arms as well!

It is such a relief that is possible to decrease  and prevent cellulite! This means you can achieve lovely thighs and buns that don’t only look great but feel great as well. Whew..

Here are several quick and easy tips to reduce cellulite that you can implement in your daily routine. Most of these techniques do not only rid your body of cellulite but makes your health much better also.

Stay hydrated

Everyone knows this is beneficial but most people don’t do it. Drink pure water first thing in the morning and stay hydrated all day long. You can also get water content from fresh produce. Doing this will ensure that you are constantly flushing toxins from your body.

Green tea is great for metabolism. It increases the fat burning capacity of the body. However, refuse caffeinated drinks as much as possible because caffeine has dehydrating effects. If you cannot avoid, then drink plenty of water immediately after a coffee or tea. You need at least 2 glasses of water for every cup of coffee/tea

Switch your salt

Instead of refined salt, go for the unrefined counterparts like Himalayan crystal salt. It not only contains more nutrients that are beneficial for you but it has less ingredients that are bad for your health. Refined salt contributes to the build-up of toxins in the body. It creates an environment (acidic and full of toxins) which is highly favorable for cellulite. Crystal salt or sea salt on the other hand is alkaline and contains beneficial minerals that your body needs.

Avoid using skin thinning ointments and cellulite creams

Dont fall for the marketing gimmicks, what these creams do is nstead of treating cellulite the cream may actually worsen the problem by making the cellulite to be much more apparent. It is best to go for natural moisturizers like olive oil and coconut oil, better for your body and reduces toxin build up.

Skin scrubbing and reflexology

Massage and scrubbing of skin aids in circulation this helps to direct toxins towards out of the affected areas. There are many skin brushes that are specifically designed with cellulite in mind. What you want to do is scrub thighs using circular motion once or twice every week. It will aid in circulation thus causing collapse of fatty deposits. Massaging has been shown to have a similar effect.


Sweating up gets rid of toxins through out of the skin. It also helps tone your thighs which makes the dimpling of cellulite less obvious, as well as increasing circulation

Include more  Salmon, Sunflower Seeds, Chili, Dark Berries and Cacao in your diet

All of these super foods contain  antioxidants and essential fatty acids, these are the nutrients that your body needs to eliminate toxins thus reducing or eliminating cellulite.

Go for fresh and alkaline food

Alkaline forming diet includes fruits and vegetable. And does not include processed food, refined sugar and alcohol.  Make sure that bulk of your diet contains more of the fresh organic wholefoods.

Now there is no excuse to not be on your way to a sexy legs and a great butt!

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Fast Ways To Lose Weight Without Exercise

Getting into your ideal body shape takes too much time and effort through diet plans and exercise routines that are sometimes way difficult to tolerate for first timers. There are many effective weight loss courses out there but they cost money and take time. Do you want to lose weight simply by changing your diet? Well… good news! You can actually lose weight by simply managing your eating habits and performing enjoyable exercises – some are even painless! The easiest method is the fat sick and nearly dead juicing fast diet.  But for all of those not interested in living on nothing but juice here are some tips to help you get started:

The Power of Water

h20Aside from multiple benefits you can get from drinking water frequently, it can also help you prevent adding more pounds to your body. The secret is to drink a glass of water right before a meal so that you can reduce the amount of food you eat since you’re not as hungry as your stomach is partially full. It also rehydrates your body as you go on an exercise by replenishing the lost water from your body through sweat. Water is a better choice than juice, carbonated drinks and wine.

Share Meals

American restaurants, which tend to offer huge servings intended for a solo person, are accountable for overeating even when you’re not that hungry. One bright idea to solve this matter is to share meals with a friend. A serving supposedly good for one person can be split into two separate plates then you can go on eating without worrying much on the amount of calories.


Manage Your Food

When you think of the word “diet”, first thing that comes into your mind is to eat “less”. That’s not quite true since you can also “add” foods in your diet plan and replace the unhealthy ones with nutritious foods. Instead of eating chips or candies for snacks, opt to shift into fruits, cereals or salads. Fill your snack bag with these foods to avoid the temptation of high-calorie nibbles from stalls.

Walk, Walk, Walk

This is surely not new, but walking is positively the easiest form of exercise. No matter how short the distance is, when you prefer to walk than to drive, you still burn more calories than the latter. Skip the elevator and choose the stairs instead. Park a little farther than your usual parking area. Roam around the mall longer than before.

Don’t Exercise – Just Have Fun

Hitting the gym for a routine workout sometimes doesn’t sound cool to some people anymore. They feel like dragging their feet to go to the gym because they’ve paid for the expensive membership fee and they won’t let it simply go to waste. Why don’t you try getting involved with fun activities that require physical strength as well? Get more involved with sports you love, go on hiking with friends, chase your kids in the park or take your dog out for a jog. These activities will burn calories in a way where you won’t feel bored or uneasy.

Motivate Yourself with Small Things

Literally. Buy jeans smaller than your size to motivate yourself in losing more pounds. You can also wear something just right so that you’ll feel full faster when you eat meals and won’t tend to overeat. Choose to ditch the big dinner plate and shift into a smaller one for the mind to get the idea that you’ve already eaten enough.

Pick the Right Comfort Foods

Admit it: comfort foods are typically the ones high in calories and are suggested to remove from your meal plan. Rather eating small portions of ice cream, indulge yourself with a full scoop of low-fat ice cream. You may also eat a slice of vegetarian pizza or use a reduced-fat cheese as well. Congratulations, you won’t feel sad for not eating your comfort foods anymore!

Enjoy Good Food with Good Company

Since you’re on a healthy diet, eating out with friends can be sometimes hard as it stimulates your taste buds to try out what they eat. Convince them to eat something healthy for a fresh start. You won’t feel left out when everybody is eating nutritious food with you on the dining table.

Get Used To It Over Time

Nothing really starts easy, they say. Simple changes to your lifelong habits, no matter how small they are, will certainly pile up and give you excellent results through time. Adjust your body little by little before jumping into big modifications in your diet and you’ll get used to it too. Appreciation comes next when you see the fruits of your labour coming your way.

Always remember that losing weight shouldn’t be considered “hard” in order for you to carry on what’s ahead of getting fit. Some are actually fun, doable and not agonizing at all even it’s your first time!


Importance Of Working Your Core

With the various workouts available to flatten the tummy, core exercises are oftentimes neglected or forgotten due to lack of information when it comes to the importance of including it on your daily routine. The abdominal muscles make up only a part of the core – where the focus is normally overlooked. Working your core provides helpful benefits to your body’s overall functionality due to the following reasons:

Achieve Dream Abs Easily

The key to getting your dream abs is to include exercises that also give attention to your hips, back and pelvis. Though being involved in an aerobic activity will surely burn the love handles, core workouts will tone your target muscles. Make sure to get enough of planks and back extensions for a stronger core.

Less Risk Of Injury

Since a strong core supports vital muscles including those used for bending, lifting or even sitting, you will notice that the risk for acquiring injury due to improper utilization of daily activities is eventually lessened. The core supports your body and prevents you from getting regular muscle strain.

Improve Stability and Strength

Core exercises are usually performed by routines that aim to develop and strengthen the hips, pelvis, lower back and the abdomen. As you execute the exercises, the target muscles all work together in coordination which benefits your body by improving your stability and strength. You will notice this as you go on your daily activities such as doing simple household chores or playing sports.

Perform Better in Sports

Most athletes work hard to strengthen their core muscles for an excellent game performance. The strong core muscles are the ones responsible for winning most games as it allows your body to move swiftly while maintaining a consistent power throughout the game. All muscles used in various sports generate strength from the core. This will help both your upper and lower body execute powerful attacks. Without proper core exercise, your daily sports training won’t be as much effective as to that of a tough core.


Daily Activities Made Easier

As mentioned earlier, one of the simplest improvements you will notice is when daily activities appear easier than before. From the carrying groceries to bending to pick up a fallen object to stretching to reach up the top cabinet, every task seem easier and takes a little less effort than you usually do. Aside from achieving your fitness goals, you can also benefit from your strong core through performing daily physical activities.

Now that you’ve read all the benefits you can get from including core exercises on your regular exercise routine, there’s no reason to make excuses anymore. If you’re not yet involved with any kinds of exercises, starting from basic core workouts will take you far in the long run. The advantages are so diverse that you can even benefit after sitting for several hours in your office chair. Hopefully, you will be more inspired to push through working your core muscles as early as today.


Super Foods For Kidney Disease

Day by day, scientists and researchers are getting closer to more discoveries for the advancement of health, especially those who are on the process of studying recommended foods for patients with kidney diseases. Regarded as “super foods”, they function against excessive fatty acid oxidation, in order to avoid production of free radicals that harm body organs and reduce its overall functionality, specifically the kidneys,.

People suffering from severe kidney diseases such as those required to undergo dialysis or currently diagnosed with chronic kidney disease (CKD) are advised to increase their intake of the following foods to improve kidney function:



Did you know that a clove of garlic contains 12mg potassium, 1mg sodium and 4mg phosphorus that make garlic accountable for lowering cholesterol levels as well as reducing inflammation? Its powdered form, highly recommended for dialysis patients, serves as seasoning to prevent adding more salt in the food. It also has a strong antioxidant and anti-clotting property too.

Egg White

A super food high protein provider, egg white is best recommended for kidney patients due to its rich source of essential amino acids with less phosphorus content compared to those of meat products and even egg yolk. One can opt to eat it for omelet, egg white sandwich, salads or even add it on smoothies.

Red Bell Pepper

Another super food beneficial to kidney patients is red bell pepper, which is a good source of vitamins A, B6 and C. Though it is highly flavorful, it contains minimal potassium. It is also rich in folic acid, fiber and lycopene – an excellent antioxidant that also helps fight cancer. Red bell peppers can be eaten raw with dips or mixed with a healthy choice of salad. Roasted and chopped ones can be used as toppings for sandwiches and omelet. You can also grill it together with beef for your kebabs.


Packed with vitamin C, fiber and folate, cauliflower is another vegetable good not only for liver but also to kidneys. Its thiocyanate and glucosinolate contents are the ones responsible for helping the liver neutralize harmful radicals that destroy cell membranes and alters DNA through time. It can be eaten raw like red bell pepper, mixed in your salad or explore other options like substituting cauliflower for your mashed potatoes.

Cranberry, Strawberry, Blueberry, Raspberry, Cherry

Rather than going for a chocolate dessert, you can shift to these healthy berries which have powerful anti-oxidant and anti-inflammatory properties. They are also rich in vitamin B and C, fiber and manganese. They can be helpful in fighting against cancer, tumors and other heart diseases as well. Add several berries and cherries to your cereal and salad or toss some in your blender for a refreshing glass of smoothie.


Being a great source of protein, fish are recommended for people who want to get the best from omega-3, an anti-inflammatory agent helpful in preventing various diseases such as those affecting the heart and also cancer. Salmon, mackerel and albacore tuna are just among the variety which reduces bad cholesterol and increases good cholesterol levels.


Before shifting into a new meal plan, it is best to consult your renal dietitian first in order to get the best out of these super foods. You can also get your family into healthy diet since these foods are also suitable even to healthy individuals as you enjoy the benefits you can get together.

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