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Pump That Iron!: The Top 5 Benefits of Weightlifting

Osteoporosis causes a bone fracture every two minutes in those over the age of 50. How do you prevent yourself from becoming a part of this statistic?

You start weight training now that’s how. What’s even better is that you’ll experience the benefits of weightlifting now in the short term too.

Curious how weightlifting can improve your life? Keep reading for five benefits.

1. Increase Connective Tissue, Muscle Mass, and Tendons

As you build more of these connections your motor abilities increase. Your body also becomes accustomed to healing itself.

What these two things do is make it less likely for you to get injured and when you do, you heal faster. Your body will have the connections in place to build on and the ability to build more connections.

2. Improve Bone Density

As you get older, your bones start to lose their density. You can combat this though by adding strength training to your workout routine.

Remember how we mentioned that those over 50 suffer bone fractures at an alarming rate? Well, that’s because we lose bone density at a rate of 1% per year after age 40. So that’s 10% by the time your 50, and 20% by the time your 60!

3. Increase Work Capacity

When you add weight training to your workout routine, you condition your muscles to handle a certain amount of work. This prepares them for use in our everyday life.

But it also prepares you to lift heavier weights when working out. If you have started weight training, but have stopped seeing results, you have plateaued.

When this happens, you need to change up your weight lifting strategy to further challenge your muscles.

4. Promote Fat-Free Body Mass

When we are young, lean muscle mass is easy to build. But as we get older, it becomes harder to build and retain.

When you strength train, you work at retaining this muscle mass as you age. This reduces the likelihood of it turning into fat.

For men, your ideal body fat percentage falls in a range of 10 to 20%. While for women the range is from 18 to 28%.

Not sure what your body fat percentage is? We recommend you find out so you can start working towards a healthy goal.

5. Improve Quality of Life

As you lift weights, your body shape will start to change. Your muscles will develop more, and your fat percentage will drop.

As you see the progress you make, your confidence will increase. This body positivity will transfer over into other areas of your life.

Plus working out releases endorphins that will make you feel good. The positive effects of these chemicals last longer than your time in the gym.

A positive outlook results in greater personal satisfaction and overall improved quality of life.

Experience the Benefits of Weightlifting

With all of these benefits of weightlifting, why haven’t you included it in your workout routine? Your body will benefit from physical activity.

Your mind will benefit from the improved self-image and endorphin release. Your overall life will improve from the positive outlook and increased physical abilities.

Need a delicious snack for post workout? How about trying these chocolate dipped orange slices?

 

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Hormones Out of Whack? 5 Ways to Balance Your Hormones Naturally

Hormones are a super important part of our biology. They influence our mental health and physical wellbeing every single day.

These chemicals contribute to our appetites, moods, and reproductive systems. Sometimes, our hormones can fall out of balance and wreak havoc on our bodies

But don’t worry, there are ways to fix it without using pills or chemicals. Read on to learn how to balance hormones naturally

1. Change Up Your Diet

One of the easiest and most effective ways to balance out your hormones is to change your diet. A lot of the foods we eat affects our hormones in both good and bad ways.

To start, try to get more protein in your diet. Protein provides your bodywith essential amino acids that it can’t naturally make. These help keep your bones, skin, and muscles healthy and strong.

Also, try to avoid sugar and refined carbohydrates. This can improve your hormone function and help keep your digestion system healthy. Nutritional treatment is a great option if you want to get the most out of a new diet.

2. Get More Exercise

Getting active is a great way to balance out your hormones. Exercise can reduce your insulin levels and increase insulin sensitivity.

Regular exercise will help you stay fit and healthy and can reduce PMS symptoms. The most effective exercises are strength training and aerobic exercises, so hit the gym or go for a run!

Find something you love to do and make it a regular event. Take up swimming or go on long walks each day. Before long, you will feel the benefits of it.

3. Take Supplements

Taking supplements can be a great way to help balance your hormones too. Vitamins D and B, as well as fish oil, helps to balance out the estrogen in your body.

These are best taken alongside a nutritional diet. Multivitamins, probiotics, antioxidants, and omega 6 fat are great ways to balance hormones.

These are easy to find in health stores and there are so many more you can try out too. Do some research before you buy to see what may work best for you.

4. Try to Reduce Stress

It’s easier said than done, but reducing your stress levels can do wonders for your hormones. Stress hormones cortisol and adrenaline affect the ways our bodies respond to stress.

Higher cortisol levels can increase hormone production and increase the likelihood of obesity. The higher this stress hormone is, the more stress it put on our bodies and it throws our hormones out of whack.

Great ways to reduce stress include meditation sessions, yoga, and deep breathing exercises. They work very well at calming you during moments of stress and are a great way to focus throughout the day.

5. Avoid Caffeine

If you’re someone who loves coffee, you mightn’t want to hear this one. Cutting out caffeine is another effective way to balance out your hormones.

Caffeine makes your blood sugar spike and crash and also releases more cortisol. As mentioned above, this can wreak havoc on your body and hormone levels.

Switch your morning coffee for some herbal teas. Green tea is great as it boosts your metabolism and is a great antioxidant, so try to drink more of it!

These Are the Best Ways to Balance Hormones Naturally

Hormone imbalances can have an awful impact on your mind and body, so it’s important to keep them in check. You don’t need chemicals or medicines to do it–there are plenty of easy ways to balance hormones naturally.

Trying to lose weight? Check out our articles on weight loss to get some inspiration!