7 Strength Training Tips for Building Muscle Safely and Successfully

When people first hear the word strength training, it is a general tendency to look the other way, for this sort of exercise is widely considered a thing of bodybuilders. Although, that is far from being true. As a matter of fact, whether you are a young adult or you are already around your 80s and 90s, strength training and power training will surely help you manage your day-to-day tasks with ease.

The U.S Department of Health and Human Services have issued recommendations that urge all age groups to facilitate strength training in the pursuit of reaping its long-term health benefits. Several studies from the same source have shown that by performing at least two strength training sessions combined with some form of cardio exercise of 150 minutes or more every week, you may manage and even prevent diabetes, osteoporosis, arthritis and other various forms of heart diseases.

As the years of our lives go by, so our muscle tissues, strength and bone density dwindles, and this is exactly why it is important to make the most of the health benefits of strength training. These benefits include but are not limited to:

• Protecting vitality
• Making everyday tasks even more manageable
• Preventing disability and frailty.
• Improving strength, mobility, agility and power (both mental and physical)

The basic idea behind strength training is to slowly and progressively challenge our muscles to break through newer and newer barriers. Strength training poses a challenge to your muscles in the form of counterforce that may include lifting dumbbells, pushing against the wall or pulling on a resistance band, for that matter. It is important to note that strength training will not only make you stronger, but your muscles will also be more toned and your bones more strengthened as a result.

Guidance from the Chief Medical Office(CMO) for Physical Activity (UK) and the Physical Activity Guidelines for Americans (PAG) recommend power training exercises for all major muscle groups. These include:

• shoulders
• arms
• chest
• abdomen
• back
• hips
• legs

In the following, I am going to share 7 points that will help you make the most out of your chosen strength-training program:

1. Warm-up and stretching exercises for 5-10 minutes. The best way to go about this is by walking intensively for 5 minutes and then spend the other 5 minutes stretching the major muscle groups to avoid injuries.

2. Try focusing on your form and not on the weight. Most people tend to jump into the heavy weights especially in the initial stage of starting on a strength training program. This sort of enthusiasm is really admirable, but it may easily cause unnecessary injuries. Perform the exercises in proper form and always move with caution. Experts suggest going with no weight until the proper form has been achieved. Concentrating on slow and smooth lifts with equally controlled and disciplined descents will make sure that all muscle groups are properly isolated and worked upon for maximum growth.

3. Focus on slow tempo to stay in control rather than risk compromising strength gains through momentum. Count to three while you are lowering the weight; then hold it just a little and start counting to three again as you are slowly getting back to the starting position.

4. Breathe: Many people fail to realize the importance of breathing properly during workouts. Always exhale as you lift, push or pull, and inhale at the starting position

5. Keep increasing the weights as you develop. The greatest rules that exist in strength training are consistency and progressivity. Consistency in the way you perform the exercises and progressivity in the way you increase the weight resistance to facilitate further muscle growth. It is ideal to choose a weight that you can maintain your form with, and with which the last two repetitions can barely be executed- the form should still remain impeccable though. Once it gets easier with one weight, try taking a heavier one to see if you can work the same way with a heavier fellow. This also gives you a venue to see for yourself how you are now able to do the same exercise with a heavier weight while you could barely lift it when you first started. Always work with 1 to 2 pounds extra every time when you are working on your arms, and 2 to 5 pounds when you are exercising your legs. If you feel tired by the time you get to the last two reps, then you are doing it right. If not, increase the weight. Easy as pie.

6. Stick to your routine. There are two ways you can go about strength training: either you do one full-body workout at least 2-3 times a week, or you break your workouts into even smaller portions by focusing on 1 or 2 muscle group at any given day. This would give you 4-5 workout days in total. Whether you have the time to commit yourself that way is, of course, based on your personal preferences.

7. Give your muscles a break. The way strength training works is by causing tiny scars and tears in your muscle tissue that get repaired by our body growing layers and layers of muscle fibers to heal them. This is exactly why muscle regeneration is important. The best way you can make sure that this regenerative process is undisturbed is by giving at least 48 hours for your muscles to recover before your next tiring training session.

Although the aging process cannot really be hindered as of yet, it is still important to counteract its toll on us. Strength training will surely get you in shape so you can enjoy your life to the fullest without remorse. The mere fact that you know you train your own body on a regular basis will give you a kind of optimist self-esteem and pride that no other sport or activity can give you. By reading this article, you have made your first step towards becoming healthier, stronger and happier.

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3 Fasting Weight Loss Techniques – Making Fasting Weight Loss So Much More Beneficial For You

Fasting weight loss is not a starvation practice or a glorification of bulimic tendencies. Fasting weight loss is actually a welcome offshoot of the primary reason why fasting is recommended – detoxification.

With the present diet we have nowadays – fast foods, processed foods, instant foods – it is not surprising that we are piling toxins upon toxins into our body. Fasting is one way to eliminate these toxins. Periodic fasting is actually recommended to periodically cleanse our body of these toxins.

1. Fruit Fasting.
Fruit fasting is a great way for beginners to start on fasting weight loss programs. Although any fruit would do, apples, pears and bananas are highly recommended. To start fruit fasting, you need to eat only fruits for the next 24 hours. When hunger pangs attack, just load up on water and eat another fruit.

After the first 24 hours of fruit fasting weight loss diet, you may go back to eating your regular food. For the succeeding weeks, increase your fruit fasting to one more day weekly until you’re fruit fasting for at least 21 straight days.

2. Juice Fasting.
A juice fast is a diet of juices prepared from single or mixed-fruits and vegetables only. Wheat grass may be added in the concoction to reduce craving for food.

Before starting on juice fasting, do a fruit fast for three weeks followed by three days of eating regular foods. Not only does it make your fasting weight loss more effective, juicing also assimilates the nutrients from fruits into the body faster and introduces important enzymes into the body. Enzymes protect your cells from being damaged and destroyed by the toxins taken in through food, air and water.

For a juice fast, 32-64oz is the daily recommendation. This fasting weight loss regimen is much more effective when completed for at least 14 days and can lose you as much as three to five pounds a week.

3. Water Fasting.
Water fasting is a fasting weight loss regimen wherein only water is being consumed for a period of time. This is extremely difficult for the body since absolutely no calories are being consumed. It’s also the best way to eliminate the toxins from the body and the fastest way to shed off weight, losing you as much as one pound a day.

Our body uses the glucose in food for its energy requirement. When going into a fast, our body is “deprived” of the glucose it gets from food. Instead, it burns through the stored fats in our body for the fuel it needs. Fasting weight loss begins on the second day when stored fats are being consumed. The shift from glucose to fats is completed on the third day and from the third day onwards, the body accelerates its consumption and breakdown of fatty acids and fat.

Fasting weight loss is indeed a quick way to lose weight. But don’t overdo it especially when it’s a first for you. Take baby steps. Even fasting for one day every two weeks can provide you with substantial benefits.

Fasting weight loss [http://expertzreviews.com/weightlossproducts/] is a great way to start losing those fats. But for a weight loss to last longer and for good, a balance diet and overall healthy lifestyle is an absolute necessity. Weight loss programs can take you there. Not sure where to jump in? Visit my website at Expertz Reviews [http://expertzreviews.com/weightlossproducts/] for a complete review of trusted weight loss programs so you can be certain you’re choosing from only the best.

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