I tell my clients every day incorporate weight training into your routine and I promise you will see a difference and be much happier. It doesn't mean your are trying to become the next big muscle fitness model, it is actually going to help your belly fat, stress, heart disease, cancer and LOOK HOT IN A BATHING SUIT!
1. You'll lose 40 percent more fat.
If you think cardio is the key to blasting belly fat, keep reading: When Penn State researchers put dieters into three groups—no exercise, aerobic exercise only, or aerobic exercise and weight training—they all lost around 21 pounds, but the lifters shed six more pounds of fat than those who didn't pump iron. Why? The lifters' loss was almost pure fat; the others lost fat and muscle.
Other research on dieters who don't lift shows that, on average, 75 percent of their weight loss is from fat, while 25 percent is from muscle. Muscle loss may drop your scale weight, but it doesn't improve your reflection in the mirror and it makes you more likely to gain back the flab you lost. However, if you weight train as you diet, you'll protect your hard-earned muscle and burn more fat.
Burn more fat faster with this high-intensity workout routine.
2. Your clothes will fit better.
Research shows that between the ages of 30 and 50, you'll likely lose 10 percent of your body's total muscle. Worse yet, it's likely to be replaced by fat over time, says a study. And that increases your waist size, because one pound of fat takes up 18 percent more space than one pound of muscle.
3. You'll burn more calories.
Lifting increases the number of calories you burn while your butt is parked on the couch. That's because after each strength workout, your muscles need energy to repair their fibers. In fact, researchers found that when people did a total-body workout with just three big-muscle moves, their metabolisms were raised for 39 hours afterward. They also burned a greater percentage of calories from fat compared with those who didn't lift.
Lifting gives you a better burn during exercise too: Doing a circuit of eight moves (which takes about eight minutes) can expend 159 to 231 calories. That's about what you'd burn if you ran at a 10-mile-per-hour pace for the same duration.
Easy ways to boost your metabolism.
4. Your diet will improve.
Exercise helps your brain stick to a diet plan. University of Pittsburgh researchers studied 169 overweight adults and found that those who didn't follow a three-hours-a-week training regimen ate more than their allotted 1,500 calories a day. The reverse was also true— sneaking snacks sabotaged their workouts. The study authors say both diet and exercise likely remind you to stay on track, aiding your weight-loss goals.
5. You'll handle stress better.
Break a sweat in the weight room and you'll stay cool under pressure. Scientists determined that the fittest people exhibited lower levels of stress hormones than those who were the least fit. Another study found that after a stressful situation, the blood pressure levels of people with the most muscle returned to normal faster than the levels of those with the least muscle.
6. You'll be happier.
Yoga isn't the only Zen-inducing kind of exercise. Researchers found that people who performed three weight workouts a week for six months significantly improved their scores on measures of anger and overall mood.
Can you lose weight with yoga? You will with this routine.
7. You'll build stronger bones.
As you age, bone mass goes to pot, which increases your likelihood of one day suffering a debilitating fracture. The good news: A study found that 16 weeks of resistance training increased hip bone density and elevated blood levels of osteocalcin—a marker of bone growth—by 19 percent.
8. You'll get into shape faster.
The term cardio shouldn't describe only aerobic exercise: A study found that circuit training with weights raises your heart rate 15 beats per minute higher than if you ran at 60 to 70 percent of your max heart rate. This approach strengthens muscles and provides cardiovascular benefits similar to those of aerobic exercise— so you save time without sacrificing results.
9. Your heart will be healthier.
Researchers at the University of Michigan found that people who did three total-body weight workouts a week for two months decreased their diastolic blood pressure (the bottom number) by an average of eight points. That's enough to reduce the risk of a stroke by 40 percent and the chance of a heart attack by 15 percent.
10. You'll be way more productive.
Lifting could result in a raise (or at least a pat on the back from your boss). Researchers found that workers were 15 percent more productive on days they exercised compared with days they didn't. So on days you work out, you can (theoretically) finish in eight hours what would normally take nine hours and 12 minutes. Or you'd still work for nine hours but get more done, leaving you feeling less stressed and happier with your job—another perk reported on days workers exercised.
11. You'll live longer.
University of South Carolina researchers determined that total-body strength is linked to lower risks of death from cardiovascular disease and cancer. Similarly, other scientists found that being strong during middle age is associated with "exceptional survival," defined as living to the age of 85 without developing a major disease.
12. You'll be even smarter.
Muscles strengthen your body and mind: Brazilian researchers found that six months of resistance training enhanced lifters' cognitive function. In fact, the sweat sessions resulted in better short- and long-term memory, improved verbal reasoning, and a longer attention span.
Adapted from Women's Health
. 10. Aloe Vera Juice for Dental Health and Hygiene Aloe Vera juice is great for your mouth and gums. 9. Aloe Vera Juice and Aloe Gelly for Rapid Soothing Aloe Vera juice and gelly (for the skin) is legendary for its soothing properties. 8. Digestion Support from Aloe Vera Juice A healthy digestive tract ensures that nutrients from the foods we eat are absorbed into the blood stream. One of the important aloe vera juice benefits is its natural, detoxifying properties. 7. Immune Support From Aloe Vera Juice Aloe vera juice provides you with natural support for the immune system. Since the immune system works around the clock protecting the body, aloe vera juice, with its natural immune enhancers, gives the body a continual arsenal from which to draw. Drinking 2 to 4 ounces of aloe vera juice regularly may give your immune system the helping hand it needs. 6. Aloe Vera Juice Helps with Weight Management and Energy Levels Aloe vera juice helps, naturally, by helping the body to cleanse the digestive system. Our diets include many unwanted substances which can cause lethargy and exhaustion. Taken regularly Aloe Vera juice benefits you with a greater feeling of well-being, allowingenergy levels to increase and helping to maintain a healthy body weight. 5. Collagen and Elastin Repair Supported by Aloe Vera Juice and Aloe Vera Gelly Applied Topically Aloe Vera juice aids your skin by providing the body with a rich supply of building materials. The skin replenishes itself every 21 to 28 days. An important boost from aloe vera is this support of skin regeneration. 4. Aloe Vera Juice Benefits for Nutrients Some of the minerals found in aloe vera juice include calcium, sodium, iron, potassium, chromium, magnesium, manganese, copper, and zinc. What a powerful storehouse we have in aloe vera juice! We all know that the benefit of adding foods to our diets with naturally occurring vitamins and minerals is recommended for overall health. Drinking aloe vera juice benefits the body with a natural and healthful way to replenish the body’s supply. 3. Daily Dose of Vitamins from Aloe Vera Juice A significant value of aloe vera is that it is a powerhouse of vitamins. Aloe Vera juice is loaded with vitamins including: Vitamins A, B1, B2, B6, B12, C and E, Folic Acid and Niacin. The human body simply cannot store some of these vitamins; therefore we need to supplement them regularly through our diets. What better way than by drinking in these vitamin benefits of Aloe Vera Juice, while at the same time building the body’s defense system naturally against oxidative stress? 2. Anti-inflammatory Properties of Aloe Vera Juice and Aloe Vera Gelly (for the skin) Aloe vera juice includes 12 natural substances that have been shown to inhibit inflammation without side effects. Added to that is the benefit for the support of proper joint and muscle mobility from aloe vera juice. 1. Body-Building Blocks Found in Aloe Vera Juice Amino acids are our body’s building blocks. Eight amino acids, which are essential and cannot be made by the body are found within aloe vera juice! Drinking fresh, naturally potent Aloe Vera Juice benefits you by helping to maintain your health through replenishingyour body naturally with these essential amino acids. An analysis of the aloe vera plant shows that it comes closer than any other known plant to the duplication of essential amino acids. All of these benefits, with just two to four ounces of aloe vera juice, twice a day! |
Desired Weight: lbs
Enter your healthy target weight.
Weekly weight loss of: lbs / week
Allow target calories per day to vary based on my exercise / activity.
Fixed calories per day of: calories / day
Set a constant goal of a certain number of calories per day.
Net carbs per day of: grams of carbs / day
Set a constant goal of a certain number of grams of carbohydrates per day
There is an activity log to input your exercise for the day and to see calories consumed versus calories burned. After, you will receive a results page that will post your net calories to show how you are doing. So, you don't have to feel like you are alone in this, they have an online community page to chat with others and ask questions to their help line.
I am a trainer, fitness instructor and a very healthy person but I like using this to keep me in check to make sure I am not consuming to much of one thing. For me, I realized I was consuming a few more carbs without thinking about it (fruit can add up). I know now I need to up my protein a little more.
Check it out, it could help you loose that weight you have been trying to loose on your own for a while now.
xo,
Kick Ash
Their salty-sweet mixture captures me at first bite and melt in mouth. I am also a huge fan of their buratto in a jar with toasted baguettes on the side.. If you are a cheese fan this is your dish. I could go on forever but let me just say if you are looking for mouth watering tapas in a funky cool atmosphere then check out this place and in case you forget to bring your own wine or beer they have a place right next door that you can pop into.
xo,
Kick Ash
