Fit and Youthful Life

Guest Author: Adam Khan


For many years, aerobic exercise was considered the optimal method for women attempting to lose weight. Using equipment such as stair climbers, treadmills, exercise bikes, etc. was thought to be the “ideal” way to lose weight.

Although aerobic exercise provides many benefits and is excellent for your heart and lungs, too much of it could hinder your efforts at losing body fat. Unfortunately, many women do not understand the true value of adding a weight resistance routine to their aerobic exercise program.

There are many popular myths on why women have turned away from using weights. Probably the most popular one is: “If I lift weights I will bulk up and look like a body builder.” This is far from the truth, as women do not have enough of the hormone called testosterone. Testosterone is dominant in males and is responsible for muscle growth. Therefore, because of hormone levels and women’s genetic makeup, it is very difficult for women to “bulk up.” In addition, women would have to train for hours on end and eat a very specific diet in order to look like a “bodybuilder.”

One of the reasons weight training will help women decrease their body fat and lose inches is because increasing the amount of muscle tissue raises metabolism. Muscle tissue is much more metabolically active than fat tissue; it burns 25% more calories than fat tissue. Men typically have an easier time than women losing fat because they ten to have more muscle overall.

Therefore, if you have been trying (unsuccessfully) to lose 10-15 pounds, despite all the hours spent on the stair climber or in step aerobics class, then try adding weight training to your workout. That simple change can help you break through the plateau you may have reached by performing only aerobic exercise.

It is important to note that you should not stop exercising aerobically, but maybe rethink putting 100% of your efforts into aerobic exercise alone. By adding weight training, you will lose inches, burn more fat and change the shape of your body. In addition, weight training helps build stronger bones to help protect you against osteoporosis, which is the degeneration of bone associated with insufficient calcium in the diet.

Strength training also has been shown to benefit individuals with certain types of arthritis. But one of the best benefits of weight training is a better quality of life. Everyday activities such as gardening, carrying groceries or playing with your children become easier. Life becomes more enjoyable and you feel more vibrant!

Therefore the best approach for people wishing to reduce their body fat is to incorporate aerobic exercise and strength training and follow a well-balanced, low fat high fiber diet. If strength training is new to you, follow the advice of a certified personal trainer. This will ensure that you are exercising safely and effectively. And as always, consult with your doctor before starting an exercise program.

Guest Author: Chuck Smalley


In my early adult years, I was a reasonably fit guy. I paid some attention to my fitness level, but I wasn’t fanatical about it. Not surprisingly, things changed in my forties. I was no longer able to maintain a reasonable fitness level without concentrated effort. In fact, by the time I was 44, I was out of shape and overweight. I had little energy and many outdoor activities were not fun anymore. I was not getting sufficient exercise.

It is a simple fact that as we age, if we do not exercise, we will begin to lose muscle mass and gain body fat. Our metabolism slows, and this slow but steady downward spiral will catch up to us eventually. Our fitness level will degrade unless we counteract this with a physical fitness exercise program that includes a muscle building component.

I knew that I wanted, and needed, to regain a healthy fitness level. I tried various forms of exercise including jogging, hiking, walking and working out with light weights. I also made changes to my diet. And I had various levels of success with each.

What really turned the corner for me was finding the right combination of a weight training – muscle building exercise routine, with aerobic exercise and a proper nutrition diet. While it is always important to begin gradually when initiating a new exercise and fitness routine, it was not until I started pushing myself with weights that I began to notice significant progress. My wife noticed too. Initially, I had been doing 3-4 sets of 4-5 different exercises, 2-3 times per week. That is not bad. However, I was not really challenging myself. I was typically doing 15 reps of each exercise, which meant that the weight that I was using was fairly low. Again, this is not a bad thing. But what I did not realize is that rather than building new muscle tissue, I was mainly building muscle endurance instead.

But building muscle endurance, instead of building new muscle, is not going to transform your body like intense weight training exercise will. Weight training, also known as resistance training, builds muscle, which in turn increases your metabolic rate. And that change in metabolic rate is sustained throughout the day, not just while you are working out. It takes energy, and burns calories, to maintain and build new muscle. It is the exercising of muscle during a workout, followed by muscle rebuilding after a workout, that provides the desired transformation. This applies to both men’s fitness and women’s fitness. And an effective muscle building fitness workout does not require extensive home exercise equipment or an expensive gym membership. Satisfying results can be achieved with a few dumbbells and a small bench.

So, what changed for me? I changed my weight lifting workouts from usually doing 12 to 15 reps of each exercise, to a more intensive routine that provides more muscle resistance. For each exercise, I start with 12 reps and a moderate warm-up weight. On each successive set, I increase the weight and reduce the number of reps. I increase the weight on the second set and do 10 reps. For set 3, I increase the weight again, performing 8 reps. On set 4, the weight is increased again, and I do 6 reps. On the final set I change things up and decrease the weight to the amount used in set 3 and do 12 reps. This is known as an exhaustion set.

On each weight training workout, I keep written notes of my workout and progress. I then adjust the weight used for each exercise based upon how I perform on set 4. If set 4 was too easy, then I know I need to increase the weights used, starting with sets 1 or 2. The process is iterative but this is an important key. I want to keep increasing my weights until the last 1 or 2 reps on set 4 are difficult. I really push myself on this set. If I can actually perform 8 reps on this set when my target was only 6 reps, then I need to increase the weight.

The point of all this, is that I am now lifting heavier and with greater intensity than when I first started. As a result, I am building muscle and this has made a significant difference in my results. My fitness level is up. My body fat is down. I feel better and have more energy. Fitness over 40 is attainable, but consider weight training exercise as a component to build and tone healthy muscle for better fitness. It is important to combine this with proper nutrition, vitamins, aerobic activity, and sufficient rest. Good luck on your journey!

Guest Author: Vita Vee


Although there are many sites that claim that they will show you weight training exercises online, in reality this is not the way to go.

If you want to start a weight training exercise program, you really need to be working with someone else. There are many options available. You can go to the gym, use free weights at home with a buddy, or get one of those machines, but if you do not do your weight training exercise with proper safety precautions, it is quite possible for you to get seriously injured.

I recommend doing your weight training exercise at the gym. There are several good reasons for this, and I will go ahead and tell you some of the very best ones. First of all, you can get a spot at the gym. Of all of the weight training exercise injuries, most of them could have been avoided with a proper spotter. This is especially true with free weights which can injure or even kill you if you are forced to drop them based on muscle fatigue. This is the most important reason to go to the gym, but it is really far from the only one. The fact is that it is easier to psyche yourself up for your weight training exercise when you do go to the gym. With all of those people around you dedicating their time to getting in shape, there is just no way you will feel like slacking off in your weight training program while you are at the gym. Many gyms even have personal trainers available, who will help you to meet your personal best, by working you harder than you will yourself, and helping to chart your goals. They can even suggest which weight training exercises you should use and how many, to strengthen the muscle groups which interest you.

Before you start doing weight training exercise, however, you should do some cardiovascular stuff. While you can get by quite well without weight training exercise, cardio is absolutely essential to your health. You will live longer, be healthier, and happier, and even have more energy if you do some aerobic activities every day to keep you active. We do not stay young forever, but those of us who get adequate aerobic exercises do stay young for longer than those who do not. Once you start doing that, then you can add your weight training exercise program.

Guest Author: Scott White


We all want to be in shape. We know that in order to lose weight or maintain our weight to be fit and healthy, that we need to work out, and burn more calories than we consume. Studies have proven that the higher the intensity of a work out, the more calories are burned. This is important because a high intensity cardio workout may take half as long as a low intensity one to accomplish the same goal, and burning calories seems to be the most significant factor in fat loss.

Metabolism is positively affected by high intensity cardio because fat is burned, as are calories from glycogen. As the body replenishes needed glycogen by subsequent meals, the glycogen will replenish your body’s reserves instead of turning to fat. Low intensity workouts do not provide this benefit. This adds up to health benefits well beyond the workout session and means that calories are melting away after the workout and that adds up to maximum fat loss.

Rapid fat loss is one of the major advantages to cardiovascular exercise. Spending just twenty minutes doing high intensity workouts may be equal to a 45-minute low intensity workout. For people who have a busy lifestyle, high intensity workouts may make the difference between having time for an exercise program and not. Another thing that seems to be a key factor for some people is that low intensity workouts get boring, while high intensity cardio does not.

Another apparent benefit is that it seems to help the body increase its lactic acid threshold. When an individual works out, lactic acid floods the body to help the muscles answer the demand. Lactic acid can be felt in the muscles as a burning sensation. Excessive levels of lactic acid result in fatigue. High intensity cardio seems to increase the body’s ability to flush out excess lactic acid; this means that its possible to exercise more frequently and effectively because of this increase in lactic acid threshold.

High intensity cardio with all of its benefits and advantages is not recommended for people who are just beginning to exercise, or for those that have heart problems or other health concerns. It always a good idea to check with your health care provider before beginning a high intensity cardio workout program.

Cardio exercises should be approached gradually, by integrating them into your routine. There are many activities that work nicely as a means to accomplish a good high intensity workout. For example, stationary bikes, stair masters, running, or walking all can be incorporated into a great fat loss regimen. The important factor here seems to be finding an activity that is enjoyable and that fits into the lifestyle of the person.

High Intensity cardio is based on the idea that intense short bursts of effort will yield quick and effective results. However it is not advisable to exert that much effort for prolonged periods of time. Evidence suggests that high intensity cardio workouts are a good way to jazz up a workout to provide many health benefits.

As mentioned before it is always advisable to consult with your doctor before beginning a new workout routine, however it is also suggested that you seek reliable advice from a trained fitness professional. High intensity cardio can burn fat quick, boost metabolism and improve recovery time and so it has many advantages over other training methods.



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Guest Author: John Wellington


Even though there are several sites that claim that they will show you weight training exercises online, in truth this is not the way to go. For those who want to start a weight training exercise program, you really need to be working with someone else. You will find that there are many options available. If you prefer you can go to the gym, use free weights at home with a buddy, or get a hold one of those machines, however if you do not do your weight training exercise with correct safety precautions, it is quite likely for you to get seriously injured.

I suggest regularly doing your weight training exercise at the gym. There are a number of good reasons for this, and I will go ahead and let you know some of the very best ones. Firstly, you can get a spot at the gym. Of all of the weight training exercise injuries, majority of them could have been avoided with a proper spotter. This is particularly true with free weights which can either hurt or even kill you if you are forced to drop them based on muscle fatigue. This is one of the main reasons to go to the gym, but it is really far from the only one. The fact is that it is easier to psyche yourself up for your weight training exercise when you do go to the gym. Especially with all of those people around you devoting their time to getting in shape, there is just no way you will feel like slacking off in your weight training program while you are at the gym. Lots of gyms even have personal trainers available, who will assist you to meet your personal best, by working you harder than you will yourself, and helping to chart your goals. In addition they can even suggest which weight training exercises you should use and how many, to build up the muscle groups that you prefer.

Before you begin doing weight training exercise, make sure you do some cardiovascular stuff. Although you can get by quite well without weight training exercise, cardio is absolutely essential to your health. With cardio, you will live longer, be healthier, and happier, and even have more energy if you do some aerobic activities every day to keep you on the go. The fact is we do not stay young forever, but for all those who get sufficient aerobic exercises do stay young for longer than those who do not. Once you start doing that, then you can also include your weight training exercise program.