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Weight Training

The Benefits of Weight Training

There is actually a long list of why you should include strength training in your program.

  • Not only does strength training increase your physical work capacity, it also improves your ability to perform activities of daily living (ADL’s).  You will be able to work harder and longer with the proper weight training activities.
  • It improves bone density.  One of the best ways you can control bone loss as you age is to add strength training into your workout plan.
  • It promotes fat-free body mass with decreasing sarcopenia.  The lean muscle mass that we all work so hard for decreases with age.  If we don’t add strength training to our routine then it will turn into fat.
  • It Increases the strength of connective tissue, muscles, and tendons. This leads to improved motor performance and decreased injury risk.
  • It improves your quality of life as you gaining body confidence.  Strength training will not only make you strong, but will also help with managing your weight.

Weight-Training for Beginners

Running, Treadmill

1 set, 5-10 minutes
Leg Press

1 set, to failure
Lying Leg Curls

1 set, to failure
Wide-Grip Lat Pulldown

1 set, to failure
Butterfly

1 set, to failure

Dangers of Steroids

Anabolic steroids cause many different types of problems. Some of the common side effects are:

Acne

Premature balding or hair loss

Weight gain

Mood swings

Aggression

Problems sleeping

High blood pressure

Greater chance of injuring muscles and tendons

Jaundice (yellowing of the skin); liver damage

Stunted growth

Increased risk of developing heart disease, blood clots, stroke, and some types of cancer

Risks for Girls

Specific risks for girls associated with anabolic steroids include:

increased facial and body hair growth

development of masculine traits, such as deepening of the voice, and loss of feminine body characteristics, such as shrinking of the breasts

enlargement of the clitoris

menstrual cycle changes

Risks for Guys

Specific risks for guys include:

testicular shrinkage

pain when urinating

breast development

impotence (inability to get an erection)

reduced sperm count and infertility

Strong Alternatives to Steroids

Anabolic steroid use is illegal and banned by professional sports organizations and medical associations. In spite of this, some athletes continue to take steroids because they think it gives them a competitive advantage. As seen in high-profile cases, if an athlete is caught using steroids, his or her career can be destroyed. And there are serious health consequences.

When it comes right down to it, harming your body or getting disqualified aren’t smart ways to try to improve your athletic performance. Being a star athlete means working hard and training the healthy way: eating the right foods, practicing, and strength training without the use of drugs.

What Are Steroids?

Steroids are artificially produced hormones that are the same as, or similar to, androgens, the male-type sex hormones in the body. There are more than 100 variations of anabolic steroids. The most powerful androgen is testosterone(pronounced: tess-TOSS-tuh-rone). Although testosterone is mainly a mature male hormone, girls’ bodies produce smaller amounts. Testosterone helps build muscle and promotes the masculine traits that guys develop during puberty, such as deepening of the voice and growth of body hair. Testosterone levels can also affect how aggressive a person is.

Athletes sometimes take anabolic steroids because of their testosterone-like effects.

How Do Steroids Work?

    Steroids stimulate muscle tissue to grow and “bulk up” in response to training by mimicking the effect of naturally produced testosterone on the body. Anabolic steroids can remain in the body anywhere from a couple of days to about a year. Steroids have become popular because they may improve endurance, strength, and muscle mass. However, research has not shown that steroids improve skill, agility, or athletic performance.

Problems

Steroids can also have serious psychological side effects. Some users may become aggressive or combative, believe things that aren’t true (delusions), or have extreme feelings of mistrust or fear (paranoia). And people who use steroids also appear to be at higher risk for using other drugs, such as alcohol or cocaine, often to counteract some of the negative effects of steroids.

Steroid users who inject the drugs with a needle are at risk for infection with HIV (human immunodeficiency virus), the virus that causes AIDS, if they share needles with other users. People who use dirty needles are also at risk for contracting hepatitis, a liver disease, or bacterial endocarditis, an infection of the inner lining of the heart.

Get advice before taking a supplement pills

Most people who take food supplements don’t check first with their doctor or a dietitian. If you are thinking about trying a supplement, here are a couple of important points to bear in mind:

Do watch out for unreasonable health claims

Don’t mix food supplements and medicines

Some food supplements can interact with medicines. So if you are taking any medication, seek advice from either a GP or dietitian.

Do eat a healthy, balanced diet

Eat a variety of foods, including whole grains, fruit and vegetables, lean meat and fish.

Eat only small amounts of sugary and fatty foods such as chocolate, biscuits and crisps.

Don’t take more than the recommended daily dose

Taking too much of a supplement can be harmful, or even toxic. If the manufacturer
recommends just one a day, two are unlikely to be any better for you, and may even
be harmful.

7 important tips of good eating habits that one should follow

1. Making breakfast the heaviest and dinner the lightest meal of the day.

2. Eat your salad before you eat the meal.

3. Don’t starve yourself and overeat subsequently.

4. Fast food and canned food are costly both for your pocket and your heart.

5. Yellow, orange and green vegetables and fruits add life to your heart.

6. As your age advances, control your eating and exercise more.

7. In children, the requirement of sleep is high, around 12-14 hours and a normal adult requires 7-8 hours of sound sleep daily.

 

MEN’S BEGINNER HOME EXERCISE ROUTINES

1. Plank

It’s the best exercise for rock hard abs. A simple exercise for beginners for stronger abs and to strengthen your shoulder, arms and back. It can be done in many variations.

How to do: get into pushup position with elbows bent in 90 degree keeping your body weight on your forearms. Ensure your body forms a straight line from your head to feet. Hold on to the position as long as you can.

2. Cross Crunches

exercise

It’s more effective and easy exercise for abs and the oblique muscles. It strengthens the core and strengthens your abdominal muscles.

How to do: Lie flat on your back. Bend your knees with feet flat on the floor. Place both the hands loosely behind your head. Now, bring your right shoulder and elbow across your body and at the same time bring up your left knee towards your left shoulder. Try to touch your knee with elbow. Go back to the original position and repeat the same with the left elbow.

3. Side Plank

exercise

It strengthens oblique and helps your build stronger abs.

How to do: Start on your side with feet together while keeping forearm below your shoulder. Now slowly raise your hip until your body form straight line from head to feet. Hold on to the position and repeat on the other side too!

4. Squats

exercise

It helps you get in better shape when included in daily workout plan. Strengthens lower body muscles for men. It can be done in many variations.

How to do: Start with the hips back with back straight, chest and shoulders up. Bend your knees and squat down keeping them in line with your feet. Start with 25 squats a day and then increase.

 

5. Push-ups

exercise

Basically, push-ups are effective exercise for strengthening chest and arm muscles.

How to do: Get down on the ground setting your hands shoulder-width apart. Ensure your body forms a straight line. Begin to lower your body keeping elbows close to your body. Push back to starting high plank position.

The 3 major parameters of Health

Physical, Psychological and Nutritional. Physical health means the physical appearance of a person; Nutritional health means the presence of essential nutrients in the body to fight diseases with immunity. Psychological health means the ability in a person to maintain patience, calm and composure in all circumstances of life.

Health professionals consider cancer, diabetes and several other mental and physical health issues such as depression, lethargic attitude, etc to deficiencies in fitness and well-being of a person. Unhealthy and unfit lifestyle of a person also results in premature death. Obesity and lack of physical fitness in young generation sets the stage for diabetes, heart disease, and other serious health problems.

Walking, running, cycling, playing, swimming, gardening, skipping, weight-lifting and Yoga are some of the important activities which help us maintain fit and healthy lifestyle. A person who is fit both physically and mentally is strong enough to face the ups and downs of life, and is not affected by drastic changes in the circumstances.

One should also spend time outdoors in the sun, inhaling fresh air and taking part in healthy activities. Staying active makes you stay energetic.