Discover how to make the right choices when you eat out at your favourite restaurant so you stay on track with your health & fitness goals.🍔🍟🍕
There’s nothing worse than going out with friends and family and being stuck with what to eat if you are looking to stay healthy or have a goal you want to hit.
This ultimate Eating out cheat sheet guide will show you what foods will work for you and what you may want to avoid if you want to stay healthy and achieve results. 🙌
Are you tired of not having the body shape or figure that you desire? Are you fed up of constantly feeling weak after climbing a few flights of stairs? Secretly, you want to be fitter, stronger and to look in the mirror with pride at your beautiful physique. If this sounds familiar and you want to become fitter by your next birthday, it’s time to start thinking about weight training. Those two words may fill you with fear and dread, but they shouldn’t. Weight training could be the answer to all your fitness problems.
Studies have shown that strength training by older women helps to stop osteoporosis and prevent muscle deterioration. In fact, weight training for women may even lower the risk of developing serious issues like cardiovascular disease and diabetes. Interestingly, a 2016 study also revealed that weight training relates to more than just a woman’s level of fitness. A Harvard Medical School study explored the impact of weight training on women between the ages of 47 and 98. They found that women who lifted weights had a far healthier lifestyle overall. They were even less likely to smoke and had a better BMI. Indeed, there are many benefits to weightlifting, some of which could catch you by surprise.
1. Fight Depression
Would you believe that weight training could make you happier? Another Harvard study certainly seems to suggest that this is the case. After assessing weight training women for ten weeks, the study found the women felt far more capable, confident and less likely to suffer from depression.
2. Reducing the Chances of Heart Disease
Another research report has suggested that weight training will improve cardiovascular health. Essentially, it could make the heart stronger, lowering bad cholesterol and increasing the good variety.
3. Lower the Risk of Diabetes
The same study also suggested that by weight training, we change the way that the body processes sugar. As such, weight training could reduce the level of sugar in the blood and therefore significantly lower the risk of diabetes. In fact, glucose utilization in the body can be increased by 23 percent in just four months.
4. Increase Your Strength
It should probably go without saying but weight training will increase your strength! You might be wondering why this is beneficial to you. After all, you’re probably not a body builder in your spare time. But, increasing your strength can have a lot of basic advantages. For instance, you might find that a lot of your household chores are far easier.
5. Improving Your Sporting Performance
Are you interested in sports and athletics? Well, there is plenty of research to show you will be able to run faster and farther than ever before if you weight train. Of course, running isn’t the only area where you will see improvement. For instance, a golfer’s drive can be improved by weight training. Whatever your sport, weight training can boost your performance.
6. Increase Your Strength Without Bulking Up
There are plenty of women who are put off weight training because they believe that it will lead to them getting bulkier in size. Many women do not want this and instead would like to tone up their figure, increasing their strength. Women won’t typically increase their size through strength training because they have fewer hormones that cause muscles to grow. That said, you can still achieve the desired toning and defining of the muscles.
7. Decrease the Chance of Osteoporosis
Osteoporosis does become an issue later in life, leading to both chronic pain and difficulty staying active. With strength training, you can increase the mineral density of your bones and increase bone modelling. Coupled with the right level of calcium in your diet, this can be the best way to avoid issues with osteoporosis in the future.
8. Trimming the Fat
If you want to change the shape of your body or reduce your level of body fat, you should certainly consider strength training. One study found that women who train a few times each week gain muscle and lose roughly 3.5 pounds of fat.
9. Reducing Chronic Pain
A 12-year study has shown evidence that increasing the strength of the lower back muscles significantly reduced or even eliminated chronic pain. More studies have provided evidence to suggest that weight training will strengthen the joints or eliminate osteoarthritis pain completely.
10. It Can Have Astounding Effects Later In life
You might think that if you’re in your forties or fifties, you are too old for weight training. But that’s not true. In fact, research shows weight training benefits women in their 70’s or 80’s, so it could certainly help you.
I hope this helps you to understand how strength training could be beneficial to you. If you’re interested in learning more, get in touch today, and I’ll be happy to put you on the right path.
Gareth Allen - Personal Trainer and Owner.