Resistance Training Benefits

Resistance training is what its name states, training with resistance. Resistance is something that is opposite to the natural movement of object. Like lifting, the natural path of the weight is towards the ground, but we train by fighting the resistance. We lift the weight in the opposite direction of the natural motion. The idea with the resistance training is that the muscles will work the hardest under resistance. It is also called strength training or weight training. The muscles contract opposing the resistance and that helps build strength, endurance and muscle size. We will discuss some benefits of resistance training and some resistance training examples in this post further.

Resistance Training Benefits

Types of Resistance Training

Well there are basically two types of resistance training and 1 new addition to them done not very long ago. All these training types defines what the muscles are doing while they are under resistance.

  1. Isometric Resistance Training

    Isometric resistance training stands for the training where the actual muscle length does not change and there is no movement at the joints as well. These are basically exercises that makes us hold our position throughout the movement. Just like in plank, where we hold our position to strengthen core muscles. Wall sit for legs lets us hold the bend position to put emphasis on legs. The benefits here are that the longer you hold on the position, the harder the resistance will be. The overloading process is very easy.

  2. Isotonic Resistance Training

    It is the common training technique done with free weights. The normal exercises that involve dumbbells and barbells and other weights are part of isotonic resistance training. In this type of training, the resistance is created by shortening the length of the muscle aka squeezing the muscle. Continuous squeezing and lengthening the muscle will create microfiber tear in the muscle adding size an strength. You can progressively overload the muscle by adding weights.

  3. Isokinetic Resistance training

    This kind of resistance is created with machines. The harder you push against the machine, the harder it pushes back. You can create a constant resistance through weights. The machines are built to incorporate the full range of natural motion that beginners will find easier to perform.

Health Benefits of Resistance Training

Resistance training has whole lot of benefits to health. You are actually strengthening your weak muscles and preparing for longevity. The problem starts when we go against the way our body is meant to be. Some of the benefits of resistance training are as below.

  • Improved strength and appearance
  • Maintains flexibility and balance as you age
  • Maintain healthy body weight
  • Increased stamina and core strength
  • Corrects posture
  • Prevents chronic disease due to bad eating or posture
  • Improved bone density
  • Balanced sleep pattern
  • Increased mental focus and decision making capability
  • A happy and fresh mood

Also Read: Fat to Fit

Resistance Training Examples

There are many examples of resistance training. You don’t necessarily need to visit gym to training your muscles. You can perform exercises even at home to strengthen and add size to your frame.

  • Free weights: All the classic training styles with dumbbells, barbells and kettle bells.
  • Medicine balls or sand bags: Weighted balls or sand bags to perform different moves can increase your strength.
  • Exercise machines: The machines that can help you perform the exercises targeting certain muscle groups. They have adjusting seats and handles.
  • Resistance Bands: These bands help your work with increasing tension when you pull the ends apart . They are portable and will provide resistance throughout the range of motion.
  • Suspension exercise: You suspend on a rope or similar setup where you are suspended and need to stabilize your muscle.
  • Body Weight: Squats, push ups, pull ups etc. are pretty good body weight exercises. You can perform these anywhere at anytime.

Basic Principles

There are few basic terms that you need to take care of in resistance training.

  • Program: The routine that enlists the exercises that you will be doing for each body part.
  • Repetition: Number of times you will be performing the exercise from the moment you lift the weight to putting it back.
  • Sets: How many times you will be performing each set of repetitions.
  • Rest: Time between sets.
  • Variety: different ways you can target your same muscle.
  • Progressive overload: Increasing the volume of workout either by increased weight or by increasing repetitions.
  • Recovery: Time required for the muscle to heal after an intense session of workout.

Conclusion

Your health is the first priority. Resistance training benefits you to work harder to achieve a healthier mind and body. These are few of the benefits of resistance training. No matter what type of training you perform, be sure to put health on the first priority.

 

Deficit Calories to Lose Weight

You body is just like a vehicle with carburetor. When you provide fuel, your vehicle runs well. When tank is empty, the vehicle goes into reserve. Your body as well until you feed yourself, it will functional normally. Excess food will be stored as fat and rest will be utilized in daily activities. When your intake is less than output, your body will use the reserve fuel, Fat. Lets discuss how you can deficit calories to lose weight.

What is Calorie Deficit?

Whenever your input is less than the output, there is a deficit. In terms of food as well, when you eat less than you burn, you create calorie deficit. It is also true when you spend more than you actually eat.

A caloric deficit is shortage in amount of calories consumed relative to the amount of calories required for the maintenance of current weight. It can also be created by burning off calories more than you actually eat. If you can create a deficit of 3500 calories per week, you can lose 1 lbs of body fat. To reduce 1 kg of body fat, you will have to deficit 7000 calories.

Deficit Calories to Lose Weight

How Calorie Deficit Works?

Deficit is creating imbalance between the input and output calories. When you consume more than maintenance calories, you create a calorie surplus. Calorie deficit happens when you consume less than maintenance calories.

To maintain a certain body mass, body needs certain calories to fuel the body aka maintenance calories. Fat, that we often want to get rid of, is the natural energy reserve of our body. Our body in terms of emergency can break down those fat cells and provide energy to the body. 1 lbs of fat accounts to 3500 calories. So, if you can just create a shortage of 500 calories a day, keeping other macro nutrients in check, you can lose 1 pound of body fat in a week.

As we know, carbohydrate is the energy source for our body, so creating deficit also means taking in less carbs during your cutting period and keeping the protein intake same. In this way, you utilize fat for energy more and maintain the lean mass as well.

Methods to Create Calorie Deficit

There are few ways to do so. You can create an actual deficit or confuse the body creating an illusion of deficit. Some of the methods are:

  • Consuming less
    Knowing you maintenance calories, you can create a calorie deficit just by decreasing the intake. To maintain lean body mass, decreasing the carbs in the meal would be ideal. Keeping protein intake high will ensure saving your muscle mass. When you consume less, your body will have to utilize fat to fuel itself.
  • Spending more
    Calorie deficit can also be created by spending more calories than you consume. Either way, there is shortage of calories and body fat is utilized. You can spend more by exercising, performing HIIT cardio and others. Some substances like caffeine can increase the calorie expenditure by increasing the physical activity level, and increasing the heat output.
  • Intermittent Fasting
    Intermittent fasting is considered as creating calories deficit to lose weight. Well, I like to call it more like changing your body’s way of working with calorie. While intermittent fasting, you eat within certain time frame and don’t consume anything rest of the time. In fasting mode, your body holds onto the energy window, spending throughout the day. You are ultimately creating a shortage of calorie even if you are consuming well over your maintenance calories. The diet should be clean and healthy though.
  • Water Fasting
    Water fasting isn’t just a calorie deficit, but a total shut down of calorie intake. You feed on water all the time and as we know, there are no calories in water. Though it kind of looks off topic, but it too is creating deficit right. You carry on your daily task despite of not eating anything.

Also Read: How to Maintain weight After Losing It

Benefits of Calorie Deficit

There are many benefits to calorie deficit diet. Some of them are:

  • You lose fat when your diet is in check.
  • As fat molecules are larger than muscles at same weight, you will look leaner.
  • You can maintain healthy weight and fat level in your body
  • Healthy lifestyle can be sustained
  • Less and healthy food will stress your digestive system less.
  • Healthier heart.

Conclusion

Hence, these are few of the tips on calories deficit to lose weight. You can create deficit in multiple ways and get your desired body shape. You can create a healthy lifestyle and maintain healthy weight after you are done with calories deficit to lose weight and want to maintain that weight.

 

Water Fasting for Weight Loss

Fasting is part of human civilization for very long now. People do fasting for many reason just like, religious region, health issues, detox and all. Specially for health issue, there are number of fasting technique. Intermittent fasting is very good example of such fasting. Now, we can hear about the Water fasting for weight loss as well. So, what really is water fasting, we will discuss in this post.

What is Water Fasting?

Water fasting for weight loss is generally a fasting technique in which the practitioner only drinks water and nothing at all. There are many practices like 7-days water fasting, 10-days water fasting and all. People have seen significant results as well by this technique.

In water fasting for weight loss, you basically teach your body to utilize the stored energy in the body. As we all know, water has no calories at all, this is surviving on our own stored energy. If you know the health benefits of drinking a lot of water, you can easily relate to it. We as a human as well were designed to survive in harsh conditions without food. It is modern day’s thing that we have to eat 3 course meal everyday. so, fasting is absolutely normal.

Why Water Fasting?

As mentioned early, we were designed to survive in harsh condition, yet primitives were strong and lived long. Water fasting has significant benefits when it comes to health. Its advisable to fast once a week. Fasting resets your body naturally, maintains all those hormones and makes you ready for further work.

water fasting for weight loss

Our body is pretty smart than we think. It quickly adopts to the situation we put it in and prepares itself accordingly. When you fast for the first time, it is hell lot of torture, but eventually it becomes easier.

Who Shouldn’t Water Fast?

Water fasting carries a lot of benefits which we will discuss further but there is a catch as well. It is not for everyone out there. If someone with some kind of issue wants to fast more than 24 hours, they should probably take advice from medical personnel first. Some of who should not fast are:

  • have a eating disorder or problem
  • are underweight
  • pregnant of breast-feeding
  • with heart disease
  • type 1 diabetes
  • uncontrolled migraine
  • going through blood transfusion
  • with medical issues
  • older adults and teens

These are few who need to take good care of when dieting or should not carry it further I would suggest.

Health Benefits of Water Fasting

If you are obese and overweight to extreme level, you can seek help of this fasting method. It has a lot of health benefits with it. It is found to help fight disease like cancer as well. Some of the benefits of water fasting are:

  • Fat Burner
    Naturally, fat is our stored energy source. When the body use up all the calories from food, it burns fat for energy. While water fasting for weight loss is a debating topic, take good care while resuming eating. Switching to healthier eating habit can show prominent results. Make it a lifestyle change and do it occasionally to detox and lose some inches.
  • Blood pressure
    Maintaining high blood pressure through water fasting is found beneficial by many. If you have a high BP problem, give it a shot and test for yourself.
  • Body Detox
    There is a craze for detox diet and drinks recently. When we are eating crap, our body is full of crap. Every sense and organs suffer from crappy diet. Going on a water fast can actually help your detox your body. Water is essential for body as we are 70% water. So, a break from crap can make you feel good.
  • Digestive System Health
    With fasting, you are helping ease off pressure from your digestive system. You system will shut itself down 3 days into the fasting. When you get off the fasting, of course safely and slowly, you digestive system will be healthy and active like never. Your bowel movements will be clear and smooth. You will feel like every ounce of food you eat is being utilized properly.
  • Cancer Prevention
    It is found through researches that fasting is effective in destroying the growth of cancer cell. In animals, intermittent fasting is found to reduce the growth of cancer in skin and breast tissue. Fasting can reduce and destroy the growth of cancer cell, so, it can be a powerful medication for cancer.

Also Read: Intermittent Fasting

Precautions

There are many other many other benefits to fasting but it is necessary to take precautions as well.

  • earlier mentioned people should not take water fasting
  • get off the fasting slow and easily
  • switch to healthy eating habits after the fasting
  • don’t go too long on the water fasting

Conclusion

Though water fasting sounds like a magic, starting the fasting will drive you crazy for few days. Hunger, headaches, slow metabolism, tiredness, everything will come and go. You will feel disgusting but you should hold on to it. Once you get used to or your body starts adopting, you will see results. The fasting too becomes easy and exciting. You will lose weight as a result of your body utilizing fat for energy.

Getting off the fasting is challenging though. You will have to introduce food to your system just like feeding a baby. Starting from liquids to thickening the diet. Start with juice for few days, move on to boiled vegetables, and a week or so, you will be ready for solid foods.

Hence, these were few of the information on the water fasting for weight loss. You will lose weight at significant pace, but if you start crap after the fast, it is going to come back immediately. Switch to healthier eating habits and perform water fasting on set intervals. Make it your lifestyle and you can have a healthier mind and body to live with.