Fit and Youthful Life

Guest Author: Roberto Parezze


Many people that are seeking to lose weight do not understand the vital role that strength training plays in helping you to keep excess weight off permanently. Most people focus on diet and tend to ignore the exercise element. Even those that do develop the habit to exercise tend to only focus on aerobic exercise however you must not ignore weight training and just think that it is for bodybuilders or only for men since women need to build and maintain healthy muscles too. Here are some tips to help you lose weight more quickly:

Tip 1: Just get started

The biggest step is to just get started as this is often the hardest thing for most people especially those that have never been on a weight training program before. Join a local gym nearby or buy a good piece of weight training equipment and go through a workout routine.

Tip 2: Do not weight train too much

Weight training is very stressful on your body and it is designed to be stressful so as to trigger new muscle growth or maintain what you already have. If you get over enthusiastic and start lifting almost every day then that can be very bad for your overall health and will definitely not help you to lose weight.

Weight training helps to add muscle to your body which is critical since muscle burns calories continuously. This is important for weight loss purposes since if you can raise your overall metabolism then burning fat becomes a lot easier as it is very difficult and actually potentially dangerous to go on very strict low calorie diets.

Do not even bother trying those starvation diets as again they are very risky for your overall health and well being. It is not necessary to give up your favorite foods, you may need to lower quantities and portion sizes but if you like a food then go ahead and keep eating it and monitor your weight closely and make adjustments accordingly.

Tip 3: Train heavy for short periods

The whole point of a weight training workout is to trigger new muscle growth and not to spend hours and hours in the gym. A good workout routine can simply consist of 3 sets where the first 2 sets are light sets just to warm up and the third set is your heavy set where you lift the most weight you can for 5 to 8 repetitions.

The key point is to lift heavy enough weights to trigger new muscle growth. This does not mean you need to do a ton of reps or do reps until your muscles hurt. Just lift a heavy load for a few reps and that should be enough. Also know when to draw the line and know that you have built enough muscle and then focus on maintenance. Weight training can really make a big difference in helping anyone lose weight and stay fit so make it a regular part of your life. Follow some of these tips to help you get in better shape more quickly.

Guest Author: Cornell Dayne


It’s perfectly safe and effective for women to have a weight training routine. And I say that because there are a lot of misconceptions amongst women about weight training, for women. I will be the first to concede that weight training for women differs from weight training for men, and that’s why it’s important to learn how to do it the right way so that you can get the most out of your workout.

The key to weight training—that makes it different from cardio training—is resistance. As long as you’re providing resistance to your target area, you’re giving your muscles the burn that they deserve.

That doesn’t mean you have to go to the gym, only to leave an hour later looking like a balloon. (All pumped up)

While it’s recommended that you frequent a local gym or have a trainer teach you the basics, it’s not necessary. There are plenty of weight training guides for women out there, as well as entire sections in sporting goods stores, dedicated to weight training for women.

Keep in mind that today’s weight training is much different than what you’ve seen in the movies or on TV. Gone are the days of the sweaty gyms and bare bones workouts.

You won’t be crushing your spine on the floor doing crunches anymore. You can use an exercise ball to soften the hard surfaces, roll out cushioned mats on the floor, and even color-coordinate your dumbbells.

As long as you start slowly, build gradually, and give your body a chance to rest between workouts, you’ll be well on your way to achieving that fit, toned body that is the envy of every women—young and old. Starting slowly doesn’t necessarily mean that you only use the lightest weights possible.

So many women fear weight training, because they’re afraid that they’re gong to wind up looking like those boob-less, leathery, muscle bound ladies you see on ESPN. Understand this: those ladies are world-class athletes.

And just as it’s difficult for the average man to achieve that ever-elusive Mr. Universe physique, so to is it for the average woman to achieve the look of a professional female bodybuilder.

The professionals have done specific, intensive training, and used hardcore supplements to develop their bodies. It takes a lot of work to change your body like that; so don’t worry because you won’t be using their routine.

Using heavy weights is going to get your body toned and in shape faster than lightweights. That’s the only difference. So, if you want to prolong your weight training and you’ve got the patience of Job, then use lightweights.

If you want to succeed and achieve the desired result quicker, then use heavier weights. (Just don’t take a bunch of supplements and lift for 10 hours a day).

A good way to determine what weight is right for you is to try out different ones. Ideally, you want to start with a weight that you can lift between eight and 10 times. When you can lift that weight with no problem at all, it’s time to move up to a higher weight.

However, you can’t go from female couch potato to Buffy the hot body fitness model overnight. You also have to lose the fat you’re carrying around, so your muscles have a chance to show off all their hard work.

Work hard and the results will speak volumes on your behalf.

Guest Author: Henry Fincher


If you are considering weight training, you may discover that you are overwhelmed by the variety of weight training equipment available.

We will commence with ‘free weight’ equipment.  The term ‘free weight’ implies that there are no corresponding pulleys, lines, pins or weights.  It is advised that you use both machine as well as free weights in your exercises.

Free Weights

An iron bar ranging from 4 to 7 feet long, the Barbell is employed for primary exercises such as bench press, squats & dead lifts.

EZ Curl bars are shorter than barbells and include hand placement areas.  These make it easier to work the muscles at various angles while placing a lesser measure of pressure on your wrists.  These are intended to work the bicep and Tricep muscles.

Tricep bars are comparable to EZ Curl bars yet they differ in that they have two parallel hand positions, which may also be employed for use on alternate body parts.

Many fitness centers will have a variety of benches from the unambiguous flat bench through to the Hyper Extension and Preacher benches.  Every bench is intended to act on a range of muscle groups.

Dipping Bars are parallel bars intended to exercise the chest muscles, shoulders and triceps.

The Chin-Up bar is straightforward but should not be taken too lightly.  Some beginners have frustrated themselves by being unable to lift themselves up as high as they assumed they could.

The second category of weight training gear is dedicated to the lower region of the body.

Weight Machines

Leg Press equipment is commonly set at a 45-degree angle.  The leg press allows you to raise heavy weights safely and puts less pressure on your lower back and knees than squats.

Leg Squat machines let you focus on the quadriceps.  Start with this apparatus to loosen up your quad muscles before moving on to squats or leg presses.

The leg curl apparatus affords premium hamstring exercises.  Your local gym may have a leg curl machine integrated with leg extension built into an individual piece of equipment.

At the gym, you will likely see 2 types of calf machines.

These machines let you execute both the standing and/or seated calf raises.  The lower calf muscle is also referred to as the soleus.

If you have trouble executing an entire chin up, you might prefer the Lat Pull-Down machine.  This piece of workout equipment will still permit you to work your back muscles, even if you are incapable of lifting your individual bodyweight.

Cable and pulley equipment will admit you to implement movements that do well for all of the muscle areas in your body.



Banish Wrinkles Instantly

Guest Author: Smith Bob


Prenatal yoga is an excellent form of exercise to utilize while going through your pregnancy. If you have never exercised before or are looking for a form of exercise to implement while pregnant, prenatal yoga is your answer. Because of yoga’s natural ability to reduce stress level and help with various aches and pains, practicing prenatal yoga will help with all the minor or major aches and pains women experience while being pregnant.

Prenatal is one of the only forms of exercise that can give you ways of coping with your pregnancy pains as well as labor pains. Because prenatal yoga deals with breathing techniques, you are learning a method of breathing you can incorporate into your routine when going through contractions. Many women have said that the breathing they learned while practicing prenatal yoga exercise helped immensely in the delivery room. When it comes to your labor, it can be scary, so knowing right away a way to help decease your pain is a great advantage given to you by prenatal yoga.

Even if you have never practiced yoga before becoming pregnant, you can practice prenatal yoga as a method of exercise during your pregnancy. Because prenatal yoga doesn’t require any fast paced movements, it is perfectly safe for you and your baby. In fact prenatal yoga will help you to stretch out any stiffness and lower back pain you may be experiencing. Through a series of poses and postures specific to prenatal yoga, you will stay fit and feel great through out your pregnancy. Again this form of exercise is perfectly safe and harm free.

During your pregnancy most women want to stay in shape and do what is the absolute best for their baby. Prenatal yoga is just the form of exercise to use. There are prenatal yoga classes at your local gym you can utilize. There are also exercises DVDs that are strictly for prenatal yoga. There are certain poses and postures you can practice during prenatal yoga that are specific to the trimester you are in. If you decide to partake in a yoga class that is not a prenatal yoga class be sure to tell the instructor that you are pregnant right away to be sure you are not going to be over exerting yourself during the exercise routine.

Of course before beginning prenatal yoga or any form of exercise it is important to consult your doctor. If you are a high risk pregnancy or supposed to be on bed rest, prenatal not any other type of exercise is recommended. After your pregnancy is over yoga is still a great way to feel fit and stay healthy. There are many different types of yoga other than prenatal yoga that can be very beneficial to you and your health, physically, mentally and spiritually. Be sure to give yourself the proper amount of time after giving birth before picking up with your exercise routine if you aren’t sure what the right amount of time is consult with your doctor.



Mother Nature’s Magic Pill