Benefits of Resistance Training

Posted on March 19, 2022 by admin

Do you want to have a stronger and more beautiful body? Then the best thing to do is get on your feet and start doing the resistance training.

What Is Resistance Training?

Resistance training involves activities that use weights, machines and even body weight to work out the muscles properly. It is also known as strength training or weight training. This can be very helpful in achieving a healthier body.

This kind of training is usually associated with athletes who have to build up their bodies. Most people would think that when resistance training is done, the body will grow bigger. Actually it will not. Resistance training is simply about increasing the strength of the body, not its size.

Actually, this can be practiced by anyone. It basically builds and tones the muscle to give the body a better look. This training program is even very much advisable to the elders. The usual training programs undergone by the elders are standing free-weights resistance or the moderate-intensity seated machine training.

How Does Resistance Training Work?

A resistance training program will include the use of various exercise equipment and machines like the bench press, dumbbell or barbell. When the equipment is used, the muscles of the body will be pitted against the weight. The cells of the body will then adapt to the extra weight. This will then result to hypertrophy or the enlarging and increasing of the nerve cells to help in the muscle contraction.

Before doing any resistance training, it will be best to consult first with the doctor. This goes especially for people who have medical conditions or are overweight. This kind of training is not something that you can explore on your own. You have to know the proper equipment for the needs of your body. The body must also be conditioned first before taking in the weights.

Resistance training can also be done without resorting to the equipment. Doing push-ups is one good example. You can do it just about anywhere where there is enough space for you to move. This time it is your own body weight that will be pitted against the muscles. So those who are a bit constrained in the budget can still do resistance trainings.

What Are the Benefits of Resistance Training?

Increase Bone Mineral Density
Bones are constantly remodeling, meaning the tissues break down at the same time they build up. The peak of remodeling takes place during puberty. However, as a person ages, there may be problems with the bone mineral density as the remodeling may not be as active anymore. This is especially a problem to post-menopausal women.

Bone mineral density is usually supported by the hormones. To address the problem of not having the hormones to maintain the bone mineral density, physical activity is the next best option. Resistance training is one physical activity that can address this.

Increase Strength
Strong bones and strong muscles will be developed as you undergo the resistance training program.
Increase the Range of Activities
When your body is strong enough to carry some considerable weight, then definitely you will also be capable of doing more strenuous activities. You are less likely to be lazy and you can live a more active lifestyle.
Reduce the Body Fat
Pitting the weights on your muscle will definitely give it the body the exercise it needs and get rid of the undesirable fats. Thus expect the tone of the body to improve. Even more, expect the body to look better, to be leaner.
Improve State of the Elders
For the elderly, undergoing a resistance training program will help improve their health and decrease the risks brought about by the age. They can be more independent, without needing to rely on other people for doing simple things. Being able to do so will also decrease the risk of injuries in the elders
Improve Heart Condition
Regularly doing resistance training can result to a lowered heart rate and lowered blood pressure, especially after exercise. The risk of heart diseases is reduced to a considerable extent.

This kind of training however must be properly done. It requires commitment and consistency. It will have to be done in a regular basis, following a schedule that the doctor or the physical trainer would recommend. If done incorrectly, the benefits of the program may not be enjoyed and it can even result the injury.

The key here is to simply take your time. Do things one step at a time correctly. As your body condition improves, then move on to more challenging tasks. The strength of the body and its overall look are at stake in the resistance training. So you better be sure to do it properly.

Expedite your results with some natural nutritional supplements.

Are you poor or wealthy?

Posted on December 20, 2018 by admin

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Financial Tips Everyone Must Read

Posted on November 2, 2017 by admin

Everyone needs financial advice at some point. Follow these financial tips to get started in the right direction.

1.Max your 401k or other employee contribution OR at least enough to get your employer’s maximum match. Don’t throw away free money. This can be thousands of dollars you are leaving on the table.

a. Know where your money is invested in your 401k (common stocks, bonds, international stocks, etc.). Choosing the wrong investments can lose you 1000s of dollars. Also if you are not checking your ira with https://www.sofi.com/roth-ira-calculator/, you might not get as much money as you have been getting.

2. Get inexpensive, well-diversified mutual funds such as those in Vanguard (VTSAX). If you can’t invest a lot, start here.

This app (get $5 just for signing up) allows you to invest small amounts to grow wealth over time. It even has a cool recurring investment feature where you can invest an X amount from your account every day/week/month. Set it and forget it. Fees are low as well.

See below how I used this app to invest a good amount with a good return in a few short years:

3. Save 20% of what you make. A large income does not equal wealth. Wealth is what you save, not what you spend or buy. The next financial tip is very important.

4. If you have credit cards, always pay in full every month. I only have debit cards.

5. Buy used cars in ca$h. The certified used cars these days are solid and cost a lot less. You save paying less for a used car AND no interest charges for a car loan.

6. Max out tax-advantaged vehicles like Roth, SEP and 529s.

7. Make sure you know your fees. High fees can eat away at your investment earnings. Avoid actively managed funds.

8. Only choose a fiduciary as a financial advisor.

9. Read some basic financial books:

a. “The Millionaire Next Door: The Surprising Secrets of America’s Wealthy.”

-develops the right mindset to achieve wealth

b. “Total Money Makeover”

The success stories speak for themselves in this book from money maestro Dave Ramsey. Instead of promising the normal dose of quick fixes, Ramsey offers a bold, no-nonsense approach to money matters…

Use it for yourself or give it as a gift (makes a great wedding gift).

c. “The White Coat Investor”

-great for high earning professionals especially physicians

d. “The Bogleheads’ Guide to Investing”

-a slightly irreverent, straightforward guide to investing for everyone. The book offers sound, practical advice, no matter what your age or net worth.

e. “Retire Inspired: It’s Not an Age, It’s a Financial Number”

-In Retire Inspired, Chris Hogan teaches that retirement isn’t an age; it’s a financial number an amount you need to live the life in retirement that you’ve always dreamed of. With clear investing concepts and strategies, Chris will educate and empower you to make your own investing decisions, set reasonable expectations for your spouse and family, and build a dream team of experts to get you there.

10. Read these other sources and stay educated and gain valuable financial tips. (Money Magazine, Business Insider, Kiplingers, Money Mustache, Bogleheads, The Penny Hoarder). These give investing, business and saving advice.

11. Learn what opportunity cost is and think about this in everything you purchase. It’s defined as “the loss of potential gain from other alternatives when one alternative is chosen”. For example, if you choose to buy a Michael Kors purse for $700, that is $700 that is gone forever. It cannot be invested or saved.

12. Do a monthly budget. Set average projected expenses and try to stay in those boundaries. Try to make saving and investing more joyful than spending. EveryDollar is a great tool.

13. Acquire some passive income streams. Make your money work for you by working smarter, not harder. The average millionaire has 5+ income streams.

14. Try to understand taxes as much as possible. Do taxes yourself for as long as possible (or find a good CPA). People who don’t understand the tax system never become wealthy because they don’t realize that a major way to lose money is through taxes.

15. Understand the power of compound interest. Wealth is like a snowball that starts small for a while but sooner or later will hit an inflection point leading to big gains. Knowing this early can be better than any financial tip anyone can give you!

When you get depressed that your friends in the neighborhood appear “wealthy” because they are driving luxury cars and living in 5000 sq. foot houses, remember this calculator and never forget it. For example, if you chose to save $30,000 buying a reasonable car such as a Honda as opposed to a luxury car and invested that money, with a 7% interest rate and growing over 20 years, you would have $116,090.53. Click on image to use the calculator and play with some numbers.

16. Keep ALL of your receipts and know the deadlines of when you can return purchases. I used to lose a lot of money being unorganized. Some stores will only give you store credit or significantly much lower than what you paid without a receipt.

17. Don’t donate to everyone and your mother. I see people donating to every cause possible when they can barely afford to pay their own bills. Donate when you can and as much as you think you can. Nowadays, almost every major retailer tries to get a donation form you as you checkout. I just say “no thanks”. This could be thousands of dollars that you could save and invest. I am not saying to not be generous, but be generous when you can afford it and give to a cause you believe in.

18. Sign up for rewards programs and/or store debit cards with stores you visit frequently. You can get discounts, coupons and other special perks. My favorite is the Target RED card. You can get the credit or debit card. I have the debit card which saves me 5% on everything I purchase and it comes right out of my checking account. It’s secure and you even get discounts on sale items. Apply for yours here.

Benefits:

5% off everything in store and online. This can add up quickly if you shop at Target a lot.
Free shipping on all online orders.
Custom offers for what you usually shop for. Coupons for stuff you buy.
Special promotions only for RED card holders like early Black Friday deals.

19. Avoid late fees on your bills. The easy solution is to setup auto-pay from your bank account. This will save you time and money.

20. Move. If you live in a high cost of living area, a lot of your money is going to housing, utilities and food. That can be $1000s of dollars that could be invested. Be smart about where you live.

Hope you found these financial tips useful. Now, put them into action and create a great life for yourself!

Final thoughts from a video by MJ Harris:

SHARE this if you enjoyed it and know someone who could learn from it.

What is your advice for financial security? COMMENT below.

How to Lose Weight While Staying Healthy – The Ultimate Eating Plan

Posted on September 22, 2014 by admin

Here are three videos discussing “what you should eat” and general healthy practices by some top experts:

This video talks about why “sugar” is bad for you. Highly recommended if you want to understand the mechanism.

WARNING: Please consult your doctor before any drastic changes to your diet or exercise plan. Also, let your doctor manage any weight gaining problems (hypothyroidism, weight-gaining medications [steroids, antidepressants, etc.], etc.) BEFORE you start this plan.

It appears that a lot of people want to lose weight, but don’t care much for exercise. Although I recommend strength training and cardio as a part of any weight loss plan, these natural supplements can help you lose weight faster with minimal exercise. The key is great self-control in what you eat. I have done this and it works. After researching many theories, listening to many experts, reviewing various diets, and my own experience, I find a clean diet and moderate exercise (with a focus on diet) works best.

Here is what you should AVOID:

1. Basically any white carbohydrate: pasta, potatoes, milk, rice, batter (fried foods), etc.

2. Sugar beverages: soda, juice, sweet tea, gatorade, vitamin H2O (key is to avoid fructose + anything artificial)

Sugar snacks: candy, pastries, desserts, ice cream

3. Oils keep to a minimum (safe ones are olive oil, coconut oil, avocado oil)

4. No fast food or eating out as much as possible (not only does it make you gain weight, a lot of chemicals and artificial ingredients are used to cut costs and increase profits). Also, even when you do go out YOU decide what you eat. For example, some people avoid buffets because of all the unhealthy food. No one forces you to eat all of it. Every buffet has a salad bar and healthy selections. I have gone to buffets plenty of times and have eaten as healthy as I can. If you can’t resist the temptation, avoid the situation.

Here is what you should EAT:

1. Meat: chicken, fish (avoid red meat if possible). Hormone free chicken and wild caught fish.

2. Vegetables, mostly green – kale, broccoli, spinach, carrots, peas; some different color vegetables have much more nutritional value (blue corn, purple potatoes, red bell peppers, etc.)

Fruits – if you need sugar, lower sugar fruits are good options (raspberries, blackberries, etc.). Of course, you will get results much faster if you avoid the sugar.

3. Plenty of water; tea (especially green tea as it increases metabolism), coffee is ok with no added sugar and some milk alternative (almond milk, coconut milk, soy milk, etc.). If you really need a different taste, I recommend squeezing some lemon juice into your water.

4. Beans – black, red, pinto

5. Nuts – walnuts, almonds, pistachios, pecans

You should follow this diet Monday-Friday and Sunday. Take a break on Saturday and eat what you want within reason, but still try to avoid refined, processed, or artificial ingredients.

Remember, you can’t chose your genetics, but YOU can choose what goes in your mouth! Plus, studies have show that changing your diet can “turn off” some of the genes that express some chronic diseases.

Now, go lose some weight without even exercising. Exercise (cardio and strength training) to maximize results.

Comments? Anything else you do to lose weight?

Post your results below if you try this. You can see results as quickly as 1-2 weeks.

Please SHARE this with anyone your care about. We can make a real change in people’s lives.

2. 3 Veggies that FIGHT Abdominal Fat