Many people don’t realize that when you go and lift weights, there’s a certain strategy to be employed when it comes to how much weight you’re doing and how many reps you’re doing.
Finding a balance between the two is important, but most people either tend to do high weight with lower reps, or lower weight with high reps. Depending on which one you choose, you can have some drastically different results in terms of how your body looks.
Maximize Your Lifts to Maximize Your Muscular Gains
High reps and low weight will get your muscles used to higher amounts of stress and they’ll be better adapted for endurance, which is good for things like sports. However, for building muscles, you want to go with higher weight and lower reps.
You might only be able to do five reps with a certain weight but by training, that way will help you get muscles better than you would with a lower, more comfortable weight. When you lift weights, you’re microscopically tearing your muscle fibers.
Not enough to seriously injure you, but therefore you feel sore. When you eat and drink protein, your body repairs those microscopic tears stronger and larger than before to accommodate.
This is how you get stronger and how you build muscles from lifting weights in the first place. By lifting heavier weights, you’re putting more direct strain on your muscles rather than testing their endurance, causing more micro-tears, leading to larger muscles.
Lifting heavy is how bodybuilders get into the shape they do because they solely focus on putting on pure muscle mass while also being sure to shed as much fat as possible, making their muscles pop a bit more.
There’s a serious caveat to keep in mind when it comes to heavy lifting: you need to be careful. If you do everything right, you’ll put on muscles and keep getting stronger and lifting heavier weight.
However, if you try to lift more weight than you can reliably lift, there are going to be some problems. It’s not uncommon to see injuries from weightlifting, but most often it comes from people trying to lift as much as humanly possible.
You should be aiming for a heavyweight that you can lift for about five reps per set cleanly. If you mess up on your form and must jerk the weight in a weird way, you can end up causing things like muscles separating from tendons, which can take months, if not years to fully recover.
After all, putting some muscle in your hustle is all fun and games until someone tears a pec or bi… so lift responsibly!
Why should you work out regularly?
For big muscles? To lose weight? To beat your brother-in-law at golf?
Sure, all of those are good reasons for some people.
But what about working out so you are better prepared for the activities of everyday life, like carrying in groceries and putting them up? Like having the stamina for a busy day of errands and grandkids? Or climbing up and down the stairs without getting winded?
That’s the idea behind functional fitness, an approach that’s increasingly popular with all kinds of people, including those over 50 who want to maintain their independence and quality of life without spending countless hours in a gym.
Functional Fitness: How to Stay In Shape for Everyday Life
As we age, we lose muscle mass and bone density. That’s where the fear of frailty comes in. It’s what causes us to worry about falling later in life. It’s also what inhibits us from enjoying activities without getting hurt. Think of a guy who can lift heavyweight at the gym but throws out his back picking up a suitcase.
Functional fitness helps keep us strong and agile, with the endurance to live life the way we want to – even if “fitness” for its own sake isn’t necessarily the priority.
And, if you’re worried that working out will bulk you up like an action hero, we can’t stress enough: That’s just not going to happen.
“I tell people, ‘You’re not going to get huge muscles. You’re going to get useful muscles,’” says Michael, a trainer who works with many people over 50.
It has gone beyond being a trend. Most gyms, studios, and trainers are now familiar with functional training.
How It Is Different
Compare functional exercises to traditional weightlifting, which usually focuses on one muscle at a time. You’re often seated, the range of motion is restricted – and the movements are not related to daily life.
Functional exercises help muscles work together. Body control, mobility, posture, safety, and balance are also primary goals. Some people used to work out on only machines to find functional exercise more challenging.
Squats and pushups are good examples. So are lunges, which are common in tasks like vacuuming and yardwork.
As WebMD puts it, functional fitness is “about training your body to handle real-life situations.” That means exercises focused on “building a body capable of doing real-life activities in real-life positions, not just lifting a certain amount of weight in an idealized posture created by a gym machine.”
Does functional fitness sound like a good idea for you?
We’re here to help you with safe, functional programs to boost your fitness, confidence.
Being fit is an aspiration for many people. And when you are training to get more fit, you really need the constant motivation to keep you going. And what better way to encourage you to get fit, than to know about all the advantages you’ll get when you are in shape.
When you are fit and in good shape, life can become so much easier than it used to be. You’ll quickly notice little differences in your everyday life when you get fitter, which will make you think twice before going back to being unfit.
4 Ways that Life is Easier When You Are Fit and Healthy
Your Health Significantly Improves
It probably goes without saying that when you get fit, whether that’s through regular exercise or a healthy diet, your health will definitely get better. If you search online for information and check out shapebloom.com for health tips, you’ll find that getting in better shape would help improve your overall libido and reduce risks of heart and lung problems. The risk of getting other terminal diseases such as cancer and diabetes also becomes much lower and almost completely eliminated.
You’ll Enjoy Doing the Daily Chores
When you’re unfit, even the simplest daily activities can be quite a burden.
Things like walking up and down the stairs to your home, carrying heavy groceries, walking to and from stores and even simply cleaning up your space become really difficult to do. When you get fit, you’ll find that you have more energy to do those simple tasks without a hassle. You will no longer sigh at the thought of having to walk up a few flights of stairs or doing the weekend cleanup.
Shopping for Clothes Becomes a Fun Activity
Most people have that wishful thinking list of clothing items that they dream of looking good in. When you’re in good shape, your body will most likely be a perfect fit for the clothes you’ve always dreamed of, and shopping for clothes will become more fun than you’d ever experienced. You would be able to choose from a variety of clothing items when you’re more fit and will no longer have to suffer from the disappointment of not finding your right fit.
It’s a Massive Confidence Boost
Having a fit, healthy body, is guaranteed to make you feel more comfortable in your own skin. You’ll quickly notice your confidence meter going up and that in turn will make you achieve things you never thought you were capable of before.
Fitness is like a natural magic pill that makes your life much easier.
When you’re fit, many things become simpler than they ever were before. You overall physical and mental health improves, your confidence is sky-high, and you enjoy things you never thought you would.
Being in good shape and getting more active in your everyday life will most likely become your forever lifestyle once you realize how much it changes your life for the better.
Once you get fit, going back becomes really hard. Make sure you never lose your motivation to stay fit by reminding yourself of how much easier being in shape has made your life.
Maintaining a healthy lifestyle is something that many would find hard to achieve and downright exhausting.
Some will find themselves sucked into the whirlwind of life, finding little time or money to afford expensive appliances in order to obtain a well-balanced and healthy lifestyle. Fortunately, it is not a very hard thing to have. In fact, optimal health could be attained without spending much if you only know what to do and where your money should be invested.
5 Ways to Achieve Optimal Health Without Spending Much Money
Following these 5 steps will help you a great deal to have optimal health with minimum budget:
Getting enough sleep will help you feel refreshed every time you wake up as opposed to waking up exhausted because you’ve only slept for 3-4 hours. There are still those times when you wake up exhausted, even though you’ve slept for 10 hours straight. It’s because your body is not well acclimatized to the new resting time. Integrate sleeping well into your daily routine, and you’ll certainly notice the change.
Exercise regularly, and you will burn those much-unwanted calories, reduce chances of heart diseases and other diseases like cancer, and get your muscles into better shape. A simple morning walk is a great start, and then you can move on to a more effective exercise using ellipticals. A simple and easy way to boost your fitness would be using exercise machines like a bike or an elliptical machine from the comfort of your own home. If you’re on a budget, the online review, Best Elliptical Under 500, will give you an idea of how and where to get an affordable exercise machine. You’d be amazed to find the quality and efficiency served to you along with an assortment of features, granting you multiple cardio advantages, and your wish for ideal health.
Healthy food is your new diet
Healthy food means vegetables and fruits, and no more junk food. You’ll have to start thinking about food in its natural form (meat and fish, vegetables and fruits, nuts, and healthy fats). Deviating from processed food is hard, and you might take time to adjust to a new diet, but you will be quite happy with the results as you observe your health is getting better.
Filter out negativity
Negative thinking is the poisonous actions or thoughts you do throughout the day. Some of these practices include: focusing on the negative aspects of your day and overlooking the good ones, blaming yourself for any bad happening, and looking at things as either good or bad, never thinking of the in-between.
An exercise in which you desist from doing the above will need quite the effort, but it is manageable.
Learn positive thinking
Being positive means you have to let go of all the negative thinking you’ve been doing consciously or otherwise. This will also prove to be cumbersome, but eventually, letting positivity in your life will have wondrous effects on your health. You will first need to determine what you usually associate with negativity in your life, and start looking at it from a positive angle. Humor is also a great boost to positivity. Learn to smile more often leads to release stress.
Both physical and mental activities can grant you perfect health without spending much money. It will only take you acquainting yourself with healthy food, regular exercise, and mental exercises in which you adopt positive thinking and cast out the negative ones. Soon enough, you’ll find good application yields good results.
A successful online business entails hard work and serious marketing strategies. But, of course, these are not the only things that your online business should have. First and foremost, you should know what it takes to make yours a big hit amidst stiff competition.
Essential Tips for Running a Successful Online Business
Below are some helpful tips that will surely work to make your business become successful.
Take care of your web assets
Your web assets include your website and any other social media accounts that you use for your business. Your hosting account is also part of your web assets. All these assets have to be organized and well taken care of. Make sure that these are always optimized for the success of your brand. You can make this possible by using certain reliable online tools that allow you to target those niches that actually work for your brand. Educate yourself with the use of different online tools that will make the process of web asset maintenance a lot easier. Reading web information or reviews is necessary. Jungle Scout tools review can give you a heads up on the tools and features that are worth considering for your website optimization. Know that the competition is real online and if you are not using the right tools for your web assets, chances are high that your business will be left behind.
Be responsible for keeping customer information
Keeping customer information is so crucial for the success of any online business. Remember that as an online entrepreneur, you have an obligation to take care of your customer’s information. See to it that you have separate backups and devices where you can store customer information safely. Don’t just let anyone see this relevant customer information and only those who are in charge should be granted access to these files. As soon as the information is no longer needed, such as a customer’s credit card information, a process of destroying this information must also be in place.
Know your competitors
Any successful online entrepreneur knows a lot about his competitors. You have to be certain who you are competing against so that when it comes to planning for business marketing strategies, you won’t find yourself doing a lot of guesswork as to which may work or not. When you know your competition, every move you make in your marketing efforts are all geared towards toppling your competitor. You have to know what makes your competitors' products click, so you can make yours better. Otherwise, you run the risk of just settling for mediocrity where many of your marketing efforts become futile.
Work towards protecting your brand’s reputation
Protecting your brand’s reputation online is so crucial. Don’t let anyone ruin such a reputation by making negative and unfounded claims about your brand. Be vigilant online and use tools such as Google Alerts so you will be able to check immediately any website that mentions your brand and see if the information they share about your business is either positive or detrimental to your brand’s success.
Running an online business can be daunting. You have to constantly educate yourself with what’s the latest and know that the online world is constantly changing. It can be very dynamic that if you stop paying attention to these changes, you are at risk of losing your consumer base and eventually your business.
Stay ahead of the game by keeping yourself well informed all the time. Don’t rest on your laurels because the competition never stops.
Financial wellness is a term that is important to both individuals and businesses.
One needs to know and understand what the meaning of financial wellness is. Is it related to the stress of money, how does it affect the overall wellbeing of the business and individual, and how do you know when you have fully attained it?
The above are just some of the questions that come to mind when it comes to the concept of financial wellness. Major surveys across the globe have proven that the finances of an individual are the most common cause of stress among men and women. If one can manage that stress, it really has a lot of benefits for a person’s mental and physical health.
Even major corporate giants in the USA have realized that health and the personal finances of an individual are co-related to each other. This is why they have started to incorporate financial wellness programs to help their employees alleviate financial stress. These programs have been specially formulated to boost the productivity of the employee, along with work engagement and health. Following the footsteps of their larger counterparts, small to mid-sized companies are now following suit.
How does financial wellness affect the quality of life?
Financial wellness helps people to enjoy their lives better.
When people have attained the state of financial wellbeing, they are able to live optimally in the present moment and enjoy the daily pleasures of living.
Moreover, the effects of financial wellness also extend to their families. They are able to find their kids doing well; they can travel together, have good relationships and friendships, can take care of their senior loved ones better, and do many other things related to living and finance.
Financial wellness and security have the ability to impact the lives of employees in a business.
Along with mental and physical health, connection with society and career satisfaction, financial wellbeing has the ability to motivate employees towards an optimal performance at the workplace.
It can be defined as the perception of having enough money to do what you wish to without the need to think about money. This thought alone contributes to financial security.
How can financial wellness be achieved?
There are some steps that help you to achieve financial wellness, and they have been listed below:
1. Understand “why”: The intrinsic motivation for money.
This is the “why” of financial wellness.
When you take a look at your wallet, are you happy, or do you lose sleep over thinking that in the event of an unexpected expense, what should you do? You obviously wish to get that stress out of your life. Again, if you are in debt and unable to repay them on time. You spend sleepless nights pondering about the accumulating interest and how you can pay them off.
Experts say that debt is a big stress and a killer of financial wellbeing.
They say that your intrinsic motivation helps you to build a financial cushion so that you can set aside a portion of your paycheck so that you can alleviate debts gradually and get your finances back on the track. Personal motivation plays an instrumental role when it comes to financial wellness.
2. Getting a sense of control
Another effective way of gaining control is to plan ahead as this helps you to boost financial engagement.
You should be aware and pay attention to where you are investing your money in. It is crucial to ensure that you are spending your money in areas that help you feel in charge. The more control you are about your money, the more confident you become when it comes to the subject of financial wellness.
3. Devise the right plan
Simply having the intrinsic motivation for financial wellness is not enough. You need to take action steps to reach your goal. Experts state the more you are in control of your money, the greater your degree of financial wellness will be. When creating a financial wellness program, ensure you pay attention to short term goals. They are much easier for you to achieve. There is evidence that taking small, simple steps can lead to drastic and positive results.
Therefore, from the above, it is evident that small and simple changes alter the way you relate to finances and money. They, in turn, impact financial wellbeing. It has been observed that people with higher feelings of financial wellbeing are likely to feel less depressed. They possess better eating habits and can sleep well. Talking is an effective way via which a person can eliminate financial stress. Even talking to someone that had faced similar stress helps as it makes them feel better.
The need to understand how to make better financial choices in life
You should have the need to understand how to make effective financial choices in life. You can take all your financial statements and check them in order to plan future actions. This helps you plan for retirement, as well. Moreover, being aware and informed helps you to understand what needs to be done to enhance your financial security and future.
You should also acknowledge and accept any negative feelings or emotions you have about money. These feelings often guide you to take the right steps.
Note that making financial choices is quite scary, and it can be stressful the first time.
However, acknowledge these feelings and allow them to pass like a cloud. Experts in the field of financial management and debt management state you need actually to feel these negative emotions to take the first step. This step will help you to change and plan ahead for the future. It guides you into the action steps you should embrace for financial wellbeing.
Financial wellness is an integral part of being happy and blissful in life.
Ensure that you start to think about your financial wellbeing in order to alleviate stress. With planning and action steps, you effectively are able to envision a good future for yourself and your family, as well.
Author Bio: Vergis Eva
Vergis Eva is a freelance content writer and blogger who has written articles for several renowned blogs and websites about various uses of social media to engineer more business traffic on business websites. To know more about please visit National Debt Relief.com