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13 Benefits of Weightlifting That No One Tells You About

Posted by Wendy Lucas on October 27, 2018 at 5:55 PM Comments comments (0)

13 Benefits of Weightlifting

That No One Tells You About

credit to this article

1 Muscle Fights Fat

Want to eat that extra piece of pizza without feeling guilty? Lift weights. In study published in the February 2008 issue of Cell Metabolism, Boston University researchers demonstrated that type II muscle fibers, the kind you build when you lift weights, improve whole-body metabolism. The researchers genetically engineered mice with a type II muscle growth-regulating gene that could be turned on and off. After eight weeks on a high-fat, high-sugar diet, they activated the gene, but did not change the mice's diet. Without any change in activity level, the mice lost total body fat. The researchers concluded that an increase in type II muscle fibers can reduce body fat without changes to diet and might be effective in the fight against obesity.

2 Reduce Depression Symptoms

When it comes to the effects of exercise on depression, aerobic exercise, such as running and swimming, has been much more extensively researched than anaerobic exercise, such as weightlifting. But as one study reports, there's little difference between the two in terms of how well they relieve symptoms of depression. A study published in The Primary Care Companion to the Journal of Clinical Psychiatry in 2004, followed 40 women and found similar results in those who ran and those who lifted weights for eight weeks. In addition, there was no difference in the percentage of participants in the two groups who remained non-depressed during follow-up.

3 Fight Osteoporosis

As you age, you naturally lose muscle and bone mass. This is of special concern for women, whose bones are smaller to begin with and can become dangerously weakened by age. Vivian Ledesma, D.C., owner and director of Alliance Healing Arts in Seattle, Washington, explains that weightlifting can help fight this. Just as your muscles adapt to the stress of weightlifting by becoming bigger and stronger, your bones also adapt. "Anytime your bones perceive stress, the response is that more bone will be deposited," says Ledesma.

4 Be Better at Your Sport

Whether you're into basketball or baseball, weight training in the gym will translate into better performance, says fitness expert John Carrico. He gives the example of a soccer player doing heavy squats in the gym: "Obviously, a soccer player doesn't sit in the middle of the field and squat, but if he's able to do a high-rep squat with 200 pounds on his back, and he's in a high-intensity situation where he's pushing his limits, then those muscles will be able to push at a high intensity on the soccer field." Carrico, who co-owns Excellence Health and Fitness in Seattle, Washington, notes that weightlifting also improves dexterity, endurance and hand-eye coordination, all of which will help you be at the top of your game.

5 Move With Ease

Body awareness, or being able to recruit the proper muscles in the right sequence, is key for moving in a way that is both efficient and safe in daily life, says fitness expert John Carrico. "When you get out of your car, there's a pattern in which your muscles are recruited that is correct; you activate your midsection, rotate your trunk, bring your leg out of the car, fire your hamstrings then glutes, then stand up." Doing a squat in the gym, Carrico says, helps you to learn how to perform those movements correctly, "rather than doing what most people do, which is to put the pressure into their toes and the quads with no core stability at all."

6 Lower Your Diabetes Risk

The World Health Organization reports that nearly 350 million people have diabetes worldwide and predicts that by 2030, the disease will be the seventh leading cause of death. You probably know that living a healthy lifestyle -- including managing your weight, eating a healthy diet, getting regular exercise and abstaining from tobacco use -- can help you prevent becoming a statistic, but you may not know that weightlifting, specifically, plays a significant role in reducing your risk. A study funded by the National Institutes of Health and published in The Archives of Internal Medicine found that men who lifted weights for 150 minutes each week -- about five 30-minute sessions -- had a 34-percent lower risk of diabetes. Adding regular cardiovascular exercise slashed the risk by 59 percent.

7 Better Heart Health

Keep your ticker in top form by pumping iron, says a study conducted by researchers at the College of Health Sciences’ Department of Health, Leisure and Exercise Science at Appalachian State University. The study looked at what happens to arteries and blood flow after 45 minutes of moderate-intensity strength training and found that there was up to a 20 percent decrease in blood pressure -- a benefit equal to or surpassing that of taking anti-hypertensive drugs. The blood flow-improving effects of resistance exercise persisted for about 30 minutes after the end of a training session and continued for as long as 24 hours in people who trained regularly -- 30 to 45 minutes a few times a week.

8 Better Blood Sugar Control

Whether you have diabetes or risk factors, weightlifting can help regulate blood glucose, according to a study published on the Nature Medicine website in April 2013. Researchers of the study report that weight training encourages the growth of white muscle, which aids in lowering blood glucose because it uses glucose for energy. Mammals, like poultry, have different colors of muscle ranging from red to white. Red muscle, which uses fat oxidation to generate energy, is more prevalent in endurance athletes, such as marathon runners, while white muscle is abundant in weightlifters and sprinters.

9 Prevents Back Pain

If you work in an office, you know that sitting at your desk all day can wreak havoc on your lower back, leading to stiffness and pain. Weightlifting may help strengthen the muscles of your core -- those that support your spine -- to lessen the discomfort and undo some of the damage caused by sitting all day. But what are the best exercises? Fitness expert John Carrico recommends focusing on hip extensions, essentially the opposite motion of the hip flexion that occurs while sitting. Squatting, step-ups and hip extensions are a few examples. Start with just your body weight and then add resistance to increase the challenge. Carrico also recommends abdominal exercises such as planking.

10 Improved Balance

Aside from your major muscle groups, like your pecs and hamstrings, your body has various smaller muscles called stabilizer muscles. These muscles do exactly what you would think: They help stabilize you. Although you might lift weights to flatter your flexing muscles, each time you work out you're indirectly targeting those little muscles that help keep you upright and take care of everyday tasks such as balancing on one foot to reach a high shelf or stopping yourself from falling on an icy surface. This is especially important for people as they age. According to the Centers for Disease Control and Prevention, falls are the leading cause of injury-related death in adults over 65.

11 Ladies, You Won't Get Bulky

Stop fearing the weights -- lifting them is not going to turn you into a muscle-bound freak. Building huge muscles is intentional and takes a great amount of work, says certified strength and conditioning coach Mike LoBue, including lifting heavy weight at a high volume many times a week, following a weight-gain diet with copious amounts of lean protein each day and taking supplements. LoBue assures that lifting weights and eating a healthy diet will result in a fit and lean body, not a big and bulky one.

12 It Will Make You Mentally Stronger

When you feel stronger physically, you usually feel stronger mentally. Fitness expert John Carrico says that weightlifting teaches you the skill of perseverance, the ability to overcome discomfort and challenge yourself. "Weight training teaches you to push yourself when everything tells you to stop, when your muscles start to give out and it burns and it hurts," he says. "When we get into those high-intensity situations, we have a choice, we can either stop everything and try to return to our comfort level, or decide that this level of discomfort is worth the reward. That decision -- that it's worth persisting through that uncomfortable situation --100 percent contributes to successful situations in other parts of our lives."

13 You'll Look (and Feel) Better

Plain and simple, weightlifting is the best way to get a lean, toned, fit body -- for both men and women. You can do all the cardio you want, but without some form of resistance training to challenge the muscles, you won't get those toned muscles in all the right places, the ones that shape your body.












Pilates Core Exercise

Posted by Wendy Lucas on May 7, 2018 at 3:55 PM Comments comments (0)

personal training irvine

Posted by Wendy Lucas on January 13, 2018 at 5:10 PM Comments comments (0)

photo by Hugh Foster Photography 

1 on 1 personal training and yoga in Irvine with Wendy

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yoga irvine

Posted by Wendy Lucas on January 13, 2018 at 5:10 PM Comments comments (0)

photo by Hugh Foster Photography 

1 on 1 personal training and yoga in Irvine with Wendy

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Yoga <3

Posted by Wendy Lucas on December 6, 2017 at 2:25 AM Comments comments (0)

Do what makes you happy :)

Dark Chocolate Peppermint 1 minute Mug Cake - GOOD FOR YOU!

Posted by Wendy Lucas on October 29, 2017 at 10:35 PM Comments comments (0)

1-Minute Dark Chocolate Peppermint Egg-White Mug Cake

(gluten-free, grain-free, Paleo)

repost by Camilla powerhungry.com (altered by Wendy).
Pinch yourself; you are not dreaming.
All that you need are flaxseed meal, dark cocoa powder, egg whites, a drizzle of peppermint extract, a splash of almond milk, and a wee bit of sugar (stevia and/or agave nectar).
1-MINUTE CHOCOLATE CAKE (GLUTEN-FREE, GOOD-FOR-YOU)
COOK TIME
1 min
TOTAL TIME
1 min
Serves: 1
INGREDIENTS
2 tablespoons flaxseed meal
5 teaspoons unsweetened dark cocoa powder
1 teaspoon agave syrup or maple syrup 
2 packets stevia 
¼ teaspoon baking powder
pinch of fine sea salt
¼ cup liquid egg whites
2 tablespoons milk or nondairy milk (I used vanilla unsweetened almond milk)
½ teaspoon peppermint extract
INSTRUCTIONS
In a small bowl, whish everything together.
Spray a coffee mug or ramekin with nonstick cooking spray or coconut oil; spoon in batter.
Microwave on regular HIGH setting in microwave for 1 minute or about 80 seconds depending on your microwave. Serve warm or cool completely and store for the next day for breakfast or whenever you want some healthy dark chocolate cake!

Yoga Benefits

Posted by Wendy Lucas on October 29, 2017 at 9:05 PM Comments comments (0)

YOGA BENEFITS


Physical Benefits
The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome. Yoga can also lower blood pressure and reduce insomnia.
Other physical benefits of yoga include:
Increased flexibility
Increased muscle strength and tone
Improved respiration, energy and vitality
Maintaining a balanced metabolism
Weight reduction
Cardio and circulatory health
Improved athletic performance
Protection from injury
Mental Benefits
Aside from the physical benefits, one of the best benefits of yoga is how it helps a person manage stress, which is known to have devastating effects on the body and mind. Stress can reveal itself in many ways, including back or neck pain, sleeping problems, headaches, drug abuse, and an inability to concentrate.   Yoga can be very effective in developing coping skills and reaching a more positive outlook on life.
Yoga’s incorporation of meditation and breathing can help improve a person’s mental well-being. Regular yoga practice creates mental clarity and calmness; increases body awareness; relieves chronic stress patterns; relaxes the mind; centers attention; and sharpens concentration. Body- and self-awareness are particularly beneficial, because they can help with early detection of physical problems and allow for early preventive action.


How I stay lean!

Posted by Wendy Lucas on October 29, 2017 at 11:55 AM Comments comments (0)

How I stay lean!




FASTING
hot yoga 
long walks daily (2 hours)
drink green tea and coffee
eat lots of veggies
eat more plant protein, less carbs, more VEG
lift weights 2-4x per week
sleep 7-8 hours every day
meditate
avoid negative people / negative emotions
focus on happiness
drink a lot of water
I do not drink alcohol
no white flour
I eat salmon, veggies, almonds, egg whites, lentils, tofu, and plant-protein powders for protein
be mindful
avoid sugar
stay present

Burn Fat, Build Muscle with Intermittent Fasting

Posted by Wendy Lucas on October 29, 2017 at 11:35 AM Comments comments (0)

How to "Get ABS"?????.....

INTERMITTENT FASTING!


Guess what!? You already have abs. The key to revealing them, is burning the fat layer over the top. How do you do that? Stop eating so many meals + cut carbs + add more cardio (as simple as long walks!, I don't do intense cardio or spin class or running, I simply walk a lot, I walk fast and I walk very far).... plus some squats, push-ups, dips and lunges.

Intermittent Fasting is my favorite method for reducing body fat because you don't have to kill yourself in the gym. Simply eat less during the day, fill up on tea, black coffee (splash of almond, coconut, or soy milk is ok), stevia is fine too to sweeten. Protein drinks and amino acids are fine too, as are vegetable juices.  your body will be in the ultimate fat-burning mode when you stop putting carbs in your mouth hole!  I always make sure to drink Branched Chain Amino Acids (MRM island fusion G-Reload is the one I use), starting first thing in the morning I put 3 scoops in my Hydro Flask water bottle.

Have fun!

1-Minute Dark Chocolate Mug Cake (gluten-free, grain-free, Paleo)

Posted by Wendy Lucas on October 24, 2017 at 8:50 AM Comments comments (0)

1-Minute Dark Chocolate Mug Cake (gluten-free, grain-free, Paleo)




repost by Camilla powerhungry.com


Pinch yourself; you are not dreaming.

All that you need are flaxseed meal, cocoa powder, an egg, a drizzle of vanilla, a splash of milk, and a wee bit of sugar.


1-MINUTE CHOCOLATE CAKE (GLUTEN-FREE, GOOD-FO
R-YOU)


COOK TIME
1 min
TOTAL TIME
1 min
Recipe by:: Camilla
Recipe type: Dessert

Serves: 1

INGREDIENTS
2 tablespoons flaxseed meal
5 teaspoons unsweetened dark cocoa powder
1 tablespoon maple syrup
¼ teaspoon baking powder

pinch of fine sea salt

1 large egg
2 tablespoons milk or nondairy milk
½ teaspoon vanilla extract

INSTRUCTIONS


In a small bowl, whisk the flaxseed meal, cocoa powder, syrup, baking powder, and salt. Add the egg, milk and vanilla, mixing until well-blended.
Spray a coffee mug or ramekin with nonstick cooking spray; spoon in batter.


Microwave on regular HIGH setting in microwave for 35 to 40 seconds until just set at center. Serve warm or cool completely.

Serving size: entire recipe

Calories: 199 Fat: 11 g Carbohydrates: 20 Fiber: 4 g Protein: 11 g


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