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Does Vitamin Water Have Special Health Benefits?

Does Vitamin Water Have Special Health Benefits?

Published by on July 25, 2023 | Leave a response

At Upfit Academy in New York, NY, it’s normal to see electrolyte replacement water. Recently, more and more bottles of vitamin water have made their way to the gym. People often drink them because they believe they offer health benefits. After all, they do contain vitamins. These are water-soluble and include vitamins C and many B vitamins. Some contain vitamins A and E and the minerals magnesium, potassium, zinc, manganese, and chromium. It sounds like an easy way to boost nutrition, but is it really that good for you?

It’s a better option than drinking a soft drink.

If you hate plain water and prefer a sugary drink, vitamin water may be an option. It can boost your intake of vitamins while reducing your intake of soft drinks. That’s a plus. There is always a catch or a downside. In this case, there are several. The first is using it as an alternative to a healthy diet. Good nutrition doesn’t work that way. You need to eat whole foods, not just take supplements. Whole foods provide more than just vitamins and minerals. They provide phytonutrients that work with the vitamins and boost their effectiveness.

The vitamin water with or without electrolytes may be helpful, but there are other considerations.

Yes, you can get too much vitamin C, and B, so take it easy on the vitamin water. It can be tough on your kidneys and digestive system. Too much vitamin C can cause diarrhea. Water-soluble vitamins are flushed out in the urine by the kidneys when you consume more than you need. That can make it hard on the kidneys, especially if you already have a preexisting kidney condition. Others may contain vitamins A and E, which can accumulate in the body and create problems.

There’s a lot of sugar in most types of vitamin water.

Sugar causes inflammation and can lead to obesity. Even worse, a diet high in sugar can create a vitamin C deficiency. Animals make their own vitamin C from glucose—sugar. Man lost that ability long ago. Vitamin C and glucose enter the cells through the same receptors, the Glut-1 receptors, so they compete to enter the cells where vitamin C is necessary. Those receptors prefer glucose to vitamin C, so it blocks the entry. The inflammation and free radicals released by the sugar make vitamin C even more necessary, leaving you worse than when you started.

  • Some people may benefit from the extra B vitamins in vitamin water. B12 and folate are important for pregnant women and those considering pregnancy.
  • The added sugar in vitamin water can increase risk factors for diabetes, tooth decay, heart disease, and obesity. One bottle may have as much as 100% of the daily recommended limit for sugar.
  • Some vitamin waters are zero-calorie and use artificial sweeteners. Studies show artificial sweeteners increase waist circumference and belly fat.
  • If you worry, you’re deficient in a vitamin, taking a supplement is far less expensive. Eating healthier is even better and provides all the phytonutrients as well.

For more information, contact us today at UpFit Training Academy

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How Does Tea Promote Weight Loss?

How Does Tea Promote Weight Loss?

Published by on July 15, 2023 | Leave a response

Could doing something as simple as having a cup of tea boost your weight loss? It can. This simple tool can supplement other tactics and techniques to help you lose weight. It won’t replace a healthy diet or regular exercise, but it will help shave off a few extra pounds over several months and can help you maintain your weight loss.

What makes tea help weight loss?

Several varieties of true tea come from the Camellia sinensis plant. The way the leaves of the evergreen plant are processed determines the type of tea it becomes. Whether it’s green tea, oolong, puerh, white, or black tea, they all contain health benefits. These are a type of flavonoid called catechins, with the most important one the catechin EGCG. Catechins are potent antioxidants associated with a boost in metabolism and increased fat burning. The antioxidants also help reduce inflammation. That can help protect against diabetes and heart disease. All types of tea contain caffeine, another metabolism booster.

What are the varieties of tea? Which is best?

The difference between the types of tea is the processing. The minute you pick the tea, the oxidation process starts. Enzymatic reactions and oxidation change the green leaf to brown with flavors that are different every step of the way. Green tea is processed quickly so it has less oxidation and retains more antioxidants. It’s either pan-fried or steamed to stop oxidation. First black tea is rolled, then exposed to air for almost complete oxidation. Oolong tea is between the two. White tea is air-dried with minimal processing. Puerh tea is fermented and has a strong earthy flavor. Green tea is the best tea for weight loss since it’s the highest in catechins.

If you drink tea without sugar instead of a soft drink, you’ll be saving calories.

You lose weight because you consume fewer calories than you burn. Drinking plain tea without sugar can help you do that. It fills you up and provides a tasty alternative to syrupy drinks like colas. It takes a 3500-calorie deficit to lose a pound. Replacing two soft drinks daily with plain tea can save 200 calories. That means in just 18 days, you’ll lose one pound with almost no effort. A few animal studies showed oolong and white tea increased the breakdown of fat cells. Other studies showed it blocked fat cell formation.

  • One study followed 1200 Taiwanese men and women. It cited that the participants who drank at least two cups of green tea daily for 10 years or more had a smaller waist and lower body fat than those that didn’t.
  • The catechin EGCG works in synergy with the caffeine in tea to produce the best boost in metabolism. It also protects from cancer, Alzheimer’s, heart disease, high blood pressure, insulin resistance, and obesity.
  • A very small study of 10 obese men found that 300 mg supplements of EGCG—the potent antioxidant in green tea—taken for three days broke down fatty acids. One cup of green tea brewed properly contains 100 mg of EGCG.
  • To maximize the EGCG in green tea use boiling water. Pour it over the green tea bag and cover, steeping it for ten minutes. Then remove the bag and enjoy.

For more information, contact us today at UpFit Training Academy

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How Do Eating Disorders Affect One's Mental Health?

How Do Eating Disorders Affect One’s Mental Health?

Published by on July 5, 2023 | Leave a response

Eating disorders have only been widely recognized as an illness in the last 50 years, although these disorders have existed for centuries. In the Middle Ages, starving oneself was a way of cleansing the soul, and the spiritual aspect continued through centuries. As the beauty type changed from rounded, full-figured women to lithe, thin ones, eating disorders became more prominent as a way to gain beauty. Today, the cause is unknown since many factors can lead to eating disorders. Regardless of the cause, it can then lead to other mental health issues.

Eating disorders can disrupt the body’s reward system.

When you eat sugar, it activates the opioid receptors and causes the release of dopamine, part of the body’s reward system. Binge-eating, for instance, alters the body’s food intake control and reward response. Those changes can be permanent and make recovery difficult, if not impossible. It causes biological changes that make the disorders chronic and reoccurring.

Eating disorders aren’t a lifestyle choice.

There are underlying pre-existing mental, physical, and behavioral conditions when people develop eating disorders. The person may have compulsive-obsessive behavior, a perfectionist personality, body image issues, or control issues. Some believe it’s cultural, often developing in people who have a misconception of the perfect body. In a society that often touts that you can never be too thin, it’s easy to see how it can happen. It can be a coping mechanism to deal with other issues created by the belief that if you can control yourself and your body’s need to eat, you can control anything in life. Finding the underlying cause is the top priority to successfully overcome eating disorders.

Eating disorders can make other mental issues worse.

Eating disorders may exist with another mental health issue and make it worse. It can co-exist with addiction, for instance. Many mental health professionals find that when one is treated, the other one becomes activated and more difficult to treat. Eating disorders can also cause malnutrition, which can lead to other mental health issues, such as paranoia, depression, and anxiety. Treating the eating disorder and nourishing the body can diminish the symptoms caused by the nutritional deficiency.

  • Three types of eating disorders are common, anorexia, binge-eating, and bulimia. Each type of eating disorder has specific symptoms.
  • The symptoms of an eating disorder vary. Some include over-exercising, a preoccupation with dieting, dramatic weight fluctuations, dental issues, and menstrual irregularities.
  • Not all people with eating disorders are thin. Binge eaters, for instance, consume huge amounts of food in an almost ritualistic session, reverting to stealing food sometimes. Unlike people with anorexia, binge-eaters are usually overweight.
  • One of the biggest mental health issues that can occur when people have eating disorders is a distorted view of themselves. It can cause self-hate, lead to self-destruction, and requires finding the cause of the disease before treatment can be successful.

For more information, contact us today at UpFit Training Academy

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Should We Eat Like Cavemen?

Should We Eat Like Cavemen?

Published by on June 15, 2023 | Leave a response

One diet that’s gained popularity in New York, NY is the Paleo diet. If you’re on the Paleo diet, you eat like cavemen, sans the brontosaurus burgers. It’s based on the concept that our bodies were healthier when we ate the food that grew before farming began and eating food that’s more genetically matched to our bodies could keep you healthy and thin. Since cavemen didn’t farm, grains were not part of every meal. Milk products weren’t either, and neither were legumes.

Early man was a hunter-gatherer.

Before the creation of villages and farms, people were nomadic. They lived off the land foraging for vegetation, hunting animals, and enjoying the occasional treat of honey or sweet fresh fruit. There not only wasn’t processed food, but there also wasn’t even a bartering system to get food from others. Many traveled in groups since it was safer and beneficial when looking for food. Many of the vegetables eaten today did not exist or existed in a different form. Man ate what the landscape provided, which varied from place to place. Carrots were a source of energy but weren’t orange. Man watched animals eat the plant and then added the food to the diet. Eating wasn’t about preferences but about survival.

What makes the Paleo diet a good option?

Early man didn’t live long, but the short life span didn’t come from his diet. There were other pitfalls in life. The Paleo diet is beneficial because it cuts out processed foods and focuses on whole foods, which is the groundwork for any healthy diet. One controversy is the lack of grains. Some paleolithic diets ban not only the use of cereals—grain—but also pseudocereals, like quinoa. Including pseudocereals is debated. Man has consumed them for centuries. If it grew wild in an area where the early man lived, he most likely would have used it as food.

Cavemen had a lot of muscle mass.

One factor often ignored is the amount early man exercised. It wasn’t by choice but by necessity. Their transportation was their feet. They had to gather or capture their food. If you’re going Paleo, make your lifestyle Paleo, too. If your destination is close enough to walk, do it. If you have a choice between the stairs and the elevator, take the stairs. Find a way to increase daily activity. You can even forage for your own food by finding You-Pick fruit and vegetable farms.

  • Eggs were a common protein source for early man and were often eaten raw. It isn’t recommended today due to many diseases that can transfer, but consuming eggs is encouraged.
  • Paleolithic man didn’t eat much at one time but ate what he found immediately. They didn’t waste any part of a catch, including organ meat. Most paleontologists believe that early man even ate the marrow out of bones.
  • If you want to do a modified paleo diet, just cut out processed food and food with added sugar. It will go a long way to improving your health and helping you lose those extra pounds.
  • Be aware that by cutting out grains and dairy, you’re also reducing fiber, B vitamins, calcium, iron, selenium, and magnesium. Be aware of those nutritional gaps and find a way to fill the void.

For more information, contact us today at UpFit Training Academy

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Easy Ways To Burn More Fat

Easy Ways To Burn More Fat

Published by on June 5, 2023 | Leave a response

You can achieve your goal to lose weight quicker and more effectively with these easy ways to burn fat. They won’t replace having a healthy diet or a program of regular exercise but will increase the amount of fat you’ll lose and help you reach your goal faster. These tips will also help you prevent regaining the weight and end the yo-yo weight loss often experienced by many.

Always plan to snack.

If you’re constantly hungry, you’ll probably overeat at every meal or permanently end your weight loss efforts by gorging yourself on sugary treats. Have healthy snacks readily available. These can include plain yogurt with berries, hard-boiled eggs, or a handful of nuts. The snack should have protein, fiber, and/or healthy fat to keep you feeling full longer. Increasing high-protein food, such as almonds, eggs, beef, or poultry, helps increase metabolism while maintaining muscle mass.

Make sure you have adequate strength training.

If you’re working out regularly, but skipping strength training, you’re doing yourself a disservice. Strength training builds muscle tissue and burns fat for calories. Aerobic training uses both lean muscle mass and fat for calories. The more muscle tissue you have, the more calories you’ll burn since muscle mass requires more calories for maintenance. Don’t eliminate cardio. You can increase the calories burned by modifying the intensity and converting it to a HIIT workout. Even walking can be modified. Walk at peak intensity for a few minutes, then slow it down to recover for the same amount of time and continue to alternate between the two.

Make some simple changes.

If you drink soft drinks or fancy coffee drinks, send them to the curb and opt for water. They add extra calories. Even drinks using artificial sweeteners can add belly fat. A recent study found that seniors that drank diet drinks had more visceral fat—belly fat—than those that didn’t. Switching to water, unsweetened tea, or black coffee can cut substantial calories from your diet to increase the weight you lose.

  • Get adequate sleep. You might think burning the candle at both ends can burn more calories, but it causes you to eat more. Lack of sleep causes the body to produce more hunger hormones and fewer satiety hormones.
  • Find simple ways to move more. Park further from the store, take the stairs instead of the elevator, or walk to lunch. The more often you move, the more calories you burn, and the more weight you’ll lose.
  • Enjoy safe sunning. Get out in the sun and expose your skin to the midday sun for a few minutes, building as you develop a tan or supplement your diet with vitamin D. There’s a link between vitamin D deficiency and difficulty losing weight. dies.
  • Try intermittent fasting. Limit the hours you eat to an 8-hour window. Eat your first meal at 11:00 A.M. and finish your last meal at 7 P.M. Studies show fasting for 16 hours a day can boost weight loss, even without other changes.

For more information, contact us today at UpFit Training Academy

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Pantry Staples For Runners

Pantry Staples For Runners

Published by on May 25, 2023 | Leave a response

Runners are no different from other athletes. They require a healthy diet. That’s where the similarity ends. There are tweaks to make each diet more appropriate for the sport. Even within running, the pantry staples will vary from those who run marathons to people who run sprints. Marathon runners need carb-loading with meals that include pasta, while sprint runners, who also use carbs, need to focus more on fruits and vegetables for carbs. What does the average runner require for pantry staples? While it will vary based on other goals, here are a few suggestions that most runners should have.

Load the pantry with carbs and grains.

Keep whole grains on hand. Consider brown rice, oats, quinoa, or bulgar. Everyone immediately thinks of pasta for meals the night before marathons. Make it whole wheat pasta for more fiber, protein, and B vitamins. Both white and sweet potatoes should be staples. While lentils and beans could be under the heading of protein, they’re also a good source of carbs. One last item most people forget is whole grain cereal. You can eat it as a snack, too.

Get a protein boost for maintaining muscle mass.

You can stock up on protein by filling your cupboards with canned chicken, salmon, or tuna. If you aren’t into canned chicken, buy a whole chicken, boil it, and put it into individual serving-size bags. When you want a chicken salad or for a main course, thaw it in the refrigerator. Save the broth for chicken rice or chicken noodle soup. A go-to sandwich for protein and carbs is peanut or other nut butter. Keep several types ready to use. Avoid any with hydrogenated oils, palm oils, or added sugar. You can also make your own if you have nuts or have nuts ready as snacks.

Healthy fats and extras play a role.

What are the healthiest fats to have? Olive oil and avocado oil for a start. Pay close attention to shelf life. Most healthy oils have a 6 to 12-month shelf life that’s shorter once the bottle is open. If you don’t use oils frequently, only have one oil opened at a time. Tahini, which is used to make hummus, is another source of fat. Keep stock on hand by freezing the stock from boiled meat, vegetables, or poultry or using bouillon cubes or canned stock.

  • The oil in nuts can become rancid if stored too long. Extend their shelf-life by freezing them. Cashews, Brazil nuts, pistachios, walnuts, and almonds stay fresh for up to a year, while pecans are good for two years in the freezer.
  • Granola or protein bars without added sugar can be a mini meal or healthy snack. It should have at least ten grams of protein and a healthy carbohydrate. Some healthy fat and fiber are also necessary and can come from nuts or fruit.
  • If you want to boost your protein intake, add protein powders. You can add them to smoothies or sweet treats like cookies. Also, keep honey or real maple syrup on hand as sweeteners.
  • Don’t forget healthy herbs and spices. They add flavor and nutrients to your food. Vinegar is also a must. No matter what type you choose, you can use it for salad dressing and other healthy recipes.

For more information, contact us today at UpFit Training Academy

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Portion Control And Mindful Eating

Portion Control And Mindful Eating

Published by on May 15, 2023 | Leave a response

Living in New York, NY, it seems like everything is rushed. It’s definitely a fast-moving town. The fast pace can change habits, including how we eat. I’m not talking about the food itself, but how fast you eat it. Like the hustle and bustle of the city, people eat food at a furious pace, with mindful eating at a minimum. There’s no leisurely meal here for many people. It’s a city of good food and lots of it, which also means big servings. It makes portion control difficult too. Conquering these two concepts can make a huge difference in your weight loss program.

Almost every restaurant wants you to get more for your money.

New York is a town known for exceptional food, including street vendors. Food critics often include the words generous portions in their articles about New York City restaurants. For the average person, generous portions are good, but for the person trying to lose weight, it leads down the path of failure. If you’re counting calories or carbs, knowing portion size and sticking with that size is important. While it may not make a difference for salad greens, it certainly does for fries and other calorie-dense foods.

People often ignore portion size on the label.

If you’ve ever purchased a small bag of chips and read the label, you’ll normally simply look at the total calories, without checking the portion size. That’s because you believe it’s one portion. It’s not always true. Often there is more than one portion in individual serving sizes, making it misleading enough that people consume an entire bag. Large serving sizes in restaurants can feed two or more people, but most people eat the entire serving, doubling the calories they thought they consumed. Focusing on portion size and learning how to judge it can be a leading way to get on track for weight loss.

Mindful eating can help you stick with portion size.

Mindful eating purposefully slows your consumption of food. You take time to savor the flavor, feel the texture and chew more. It’s about eating slower and allowing your stomach to send the message of being full to your brain sooner, before you overeat. In New York, everything is fast-paced, including meals. When you slow down and savor each bite, you’ll eat less. You’ll be more likely to stick with portion size and save the rest of the meal for a second one later. The two work together to make weight loss far easier. Being more aware of what you eat and learning to savor each bite can help prevent mindless eating. Mindless eating includes those few M&Ms you grabbed as you passed the candy dish or eating the last bits of casserole left in the pan.

  • People who overeat often don’t like food. People who really love food savor it and enjoy every moment. You’ll eat less and enjoy it more when you practice mindful eating.
  • Play visual tricks to encourage portion control. Use smaller plates and fill most of the plate with salad and vegetables, leaving little room for higher-calorie foods.
  • When you understand portion size, you’ll use it to guide you to eating foods more filling. Instead of 1/4 cup of fruit juice, opt for a half cup of cut-up fruit or the whole fruit.
  • Mindful eating also aids digestion. Much digestion takes place in the mouth. The longer you chew, the less work the rest of your digestive tract has to do. It can help reduce gassiness and bloating.

For more information, contact us today at UpFit Training Academy

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Do I Need To Eat Organic Fruits And Veggies?

Do I Need To Eat Organic Fruits And Veggies?

Published by on May 5, 2023 | Leave a response

Organic food includes both produce and animal products. GMO produce is also included in non-organic selections. Organically grown fruits and vegetables are lower in pesticides and chemicals. Every year the EWG—Environmental Working Group makes a “Clean 15” and “Dirty Dozen” list. The organic label extends beyond produce; it also is used for animal products. Are there reasons for choosing organic animal products?

What are the two EWG lists all about?

Last year’s “Clean 15” list included onions. Why? Because onions don’t test high for contaminant residue. Every year the EWG selects fruits and vegetables across the country to test. They wash the produce and test it for residue from contaminants like herbicides or pesticides. Those that have few, if any contaminants after cleaning make the “Clean 15” list, and those with high amounts, are on the “Dirty Dozen” list.

Organic animal products come from animals whose treatment supports their health and welfare.

Meat and other animal products labeled organic come from animals that aren’t given antibiotics or growth hormones. They also consume food that’s grown organically and often free-range or grass-fed. Free-range poultry is different from cage-free. Free-range allows them access to the outdoors, where they can eat a traditional diet. Animals that are grass-fed get most of their nutrients from consuming grass but it doesn’t necessarily mean they’re free from antibiotics, pesticides, or hormones. If an animal product is labeled certified organic, it’s required to be organic pasture-raised during the grazing season and at other times consume organic feed.

The benefits of organic food.

Are the amounts of chemicals and pesticides in produce and animal products enough to cause concern? The jury is still out and there are conflicting studies. One thing is certain, fruits and vegetables have lower nutrient content today than they did 50 years ago. The problem may come from the way commercial farming fertilizes. Commercial farmers add nitrogen, potassium, and phosphorus each year, which doesn’t replenish trace minerals. Decomposed organic material does. Animal products that are certified organic have a heart-healthy fatty acid profile compared to those traditionally raised.

  • Organically grown fruits and vegetables have more trace minerals but substantially lower level of nitrate. High levels of nitrates are associated with some types of cancer.
  • To reduce pesticides in your food while saving money, go organic when selecting produce on the “Dirty Dozen” list and traditionally grown fruit and vegetables on the “Clean 15” list.
  • Clean 15 list includes avocado, onion, sweet corn, pineapple, papaya, kiwi, cabbage, frozen Sweet Peas, asparagus, mushrooms, mango, cantaloupes, watermelon, and sweet potato.
  • Grass-fed beef and dairy are higher in omega-3 fatty acids with more CLA—conjugated linoleic acid. CLA— which lowers the risk of heart disease and cancer. Eggs from free-range chickens are higher in vitamins E, A, and omega-3 fatty acids.

For more information, contact us today at UpFit Training Academy

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What Is Primal Living?

What Is Primal Living?

Published by on April 25, 2023 | Leave a response

I love New York, NY, but I also think that all the wonderful things it offers come at a price. The price can include stress, illness, and obesity. Those factors may be what’s driving people to adopt primal living. Primal living doesn’t mean you have to go live in caves or search the park for small creatures or plants to eat. Rather, it’s about taking a step back from all the hubbub and looking at the many changes in lifestyle since man first walked erect.

Shoes are one of those changes.

While shoes protect your feet, they also confine them, often holding them in unnatural positions as you walk. They don’t allow your feet to touch the ground, and if they did, most of it would be concrete, rather than grass. Some people involved in primal living use a technique called grounding or earthing. Grounding endorses going barefoot on the grass or bare ground, saying it brings peace and neutralizes the body’s energy by using the earth’s energy. You can walk barefoot, lay on the grass, or work with bare hands in the garden. It’s reconnecting to the earth.

A primal diet is part of primal living.

A primal diet is similar to a Paleolithic or caveman diet in that both focus on eating whole foods and avoiding processed foods that are often filled with harmful chemicals. Both eliminate grains, except for ancient grains, such as quinoa, since man didn’t farm during Paleolithic times. The primal diet is a little more liberal, encouraging the consumption of full-fat, raw milk that is restricted on the Paleolithic diet. The primal diet also allows food from the nightshade family, such as bell peppers, eggplant, and tomato, which the Paleolithic diet doesn’t.

The Primal lifestyle considers how people lived.

Early man was nomadic, they often walked miles on rugged terrain, scavenging plants and hunting small animals. At the same time, they were on the alert for dangerous situations which often included animals and other humans. A primal exercise program isn’t formal in most cases. It means walking, running and lifting heavy things more often. Many didn’t need formal exercise programs because the entire day was a fitness regimen. People who live a primal lifestyle move around more often.

  • People who adopt a primal lifestyle turn off all electronic devices like the computer or TV. They sleep in a dark, cool room and allow their body to relax, recover, and prepare for the next day.
  • People who live a primal lifestyle enjoy the sunshine and soak up vitamin D. Take time to do safe sunning. It’s not possible much of the year in NY, but when it is, take advantage of it.
  • Find ways to increase daily exercise. Instead of taking a car, the bus, or a taxi for a few blocks, walk that distance. You can modify the intensity of the pace and turn it into a HIIT workout.
  • Enjoy life and take time to play. Being social was important even in prehistoric times. People with a rich social life who laugh more, live a longer and healthier life.

For more information, contact us today at UpFit Training Academy

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Reasons To Lift Weights

Reasons To Lift Weights

Published by on April 15, 2023 | Leave a response

No matter what your age, goal, or gender, strength training is important. Improving your strength requires you to do exercises that require pulling or pushing against a resistance. Doing bodyweight exercises, using gravity, and the weight of the body and resistance bands are two ways, but you can also lift weights. Lifting weights is beneficial for everyone, including older individuals and women. Most women worry that they’ll build big, bulky muscles, but it’s almost impossible to do. Instead, they’ll get svelte, lean muscle mass.

Lifting weights helps you lose weight.

All types of exercise increase the number of calories you burn, but strength training, like weightlifting, helps build muscle tissue, too. The calories burned when you do strength training come from fat, while endurance exercises, like running, use calories from both lean muscle mass and fat. The more lean muscle mass you have, the higher your metabolism and the easier it is to lose weight.

Weight-bearing exercises like lifting weights increase bone strength.

As your muscles get weaker, so do your bones. The entire body works as one. What affects the muscles, affects the bones. Moving strong muscles causes them to tug on the bones. Through a group of processes, it triggers a message for them to uptake more calcium to make them stronger. If you don’t do some type of weight-bearing exercise, your bones lose calcium, which makes them thinner and causes osteoporosis.

Working out with weights can help prevent and even reverse insulin resistance and diabetes.

Weight training can help reduce the potential for insulin resistance, a precursor to diabetes. It can help level out blood sugar levels, as well. Weight training activates four signaling pathways that increase APPL1 production. APPL1 is a protein that helps the body use insulin properly and aids in regulating how glucose is absorbed. Those changes allow the muscles to use glucose more effectively.

  • Lifting weight can help reduce the pain of arthritis. It can strengthen the muscles and tendons around the joints to help lift the pressure. Studies show it can increase function in the arthritic areas.
  • Lifting weights can also help lower blood pressure and reduce markers of stress. It increases the nitric oxide in the blood that relaxes the vessels, burns off stress hormones, and increases hormones that make you feel good.
  • Women benefit from weight training because it helps reset hormones. It can limit menstrual pain and diminish PMS. It’s especially good for women entering menopause and can ease symptoms, while building bones and keeping weight off.
  • There are many ways lifting weights can help improve your health, including boosting your energy level. However, you should always check with your healthcare professional first before starting any exercise program.

For more information, contact us today at UpFit Training Academy

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