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WEIGHTlifting AND HEALTH TIPS AND VIDEOS FOR BUSY PEOPLE
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Weightlifting Health Benefits
Weightlifting can help us control our blood sugar, improve heart health, protect against cognitive decline, reduce the risk of many diseases, and improve our mood.
Weightlifting helps us avoid injury by increasing flexibility and mobility while strengthening our bones and joints. Many doctors recommend weightlifting for people with arthritis.
Weightlifting burns more calories than most people realize and can efficiently reduce visceral belly fat. Weightlifting also improves our self-esteem by improving our appearance.
You can significantly improve your quality of life and longevity by lifting weights and incorporating healthy habits. Make weightlifting for life and healthy living a priority to be your best to do your best!
Weight Training and Health Videos
Safe and Strong
-You and your Doctor know You best
-Efficient Warmup
-Stretch for Strength
-Save your back, joints, knees and shoulders
-Sets and Reps
Better Power options
-Back, Triceps, Biceps, Chest and Shoulders
-Legs are covered in the Safe and Strong video
High Intensity Interval Training
-Always be tuned in to how you feel and what is safe
-15 Minutes of HIIT burns as much as 40 minutes of steady cardio
-Warmup, 20/10/8 set then lower heart rate, repeat for 2 or 3 total sets, then cooldown
-Burns calories for up to 24 hours after workout
-Slows aging at the cellular level
Protein and recovery to maximize weightlifting results
-Tear Down
-Build/Feed
-Rest muscle groups for 48 hours
-Sleep
Antioxidant rich and super foods
-Always consult with your doctor on anything that may not be safe for you
-Goji berries and green tea
-Frozen wild blueberries and dark fruits
-Steamed baby spinach, broccoli and carrots
-Almonds, pecans, pistachios, and walnuts (if you are not allergic to nuts)
-If you are not allergic, organic honey and organic granola
-Almond milk and Soy milk
-If you do not eat animal proteins make sure you get all the needed essential amino acids and needed nutrition for your organs and overall health
Gut health and better way to manage calorie intake
-A large part of our immune system is based on our gut health
-Focus on waist size, not weight, muscle weighs more than fat, many great daily calorie calculators by gender, weight goals and activity
-Keep total calorie tracking easy, focus on daily average by week, not by day, but try to hit total grams of protein goal every day
-Take advantage of times when you are not hungry, but still consume protein by supplementing with protein powder or other safe options
-Some high protein food options (Greek yogurt, cottage cheese, lean meats, fish, healthy legumes)
-Aim for only consuming 10%-20% pleasure calories of total calories
-Incorporate healthy high satiety foods, easy to search great options
-Sugar and inflammation (average daily sugar grams times 365)
Supplements
-Check with your doctor to see if these are safe for you
-Consuming from natural sources is almost always the best option
-Super greens powders
-Gut health vitamins
-Multivitamin for age and gender
-Super B and C vitamins
-Vitamin D
-Zinc
-Joint supplements
-L-lysine
-Fish oil/Omega supplements
-Medium Chain Triglycerides (MCT)
Creatine and stay natural
-Many years of research on Creatine shows that it is safe for most people when used correctly
-Only use natural and safe products
-Performance enhancement drugs like steroids are cheating and very dangerous
-If safe for you, consider only using Creatine and other additional natural and safe products when you need peak performance, but not all the time
Weightlifting increases longevity and quality of life
-More and more research is coming out proving that weightlifting is one of the best ways to increase longevity and quality of life
-Weightlifting also helps to strengthen your joints and protect your body
-Weightlifting is great for improving your attitude and mental health
-Your body will keep you from doing what you want to do physically or help you do what you want to do
-Weightlifting will help reduce the amount of money and time related to health issues as you get older
-Set physical activity goals when you are older to keep you motivated to stay in shape
Working out at home
-Efficient warmup extended for a HIIT
-Bands with door anchor option
-Safe pushups
-Squats with holding on or sitting up and down
-Abs and Core
-Even a 10-15-minute workout is good
Links to highly respected sources for health information
Articles about weightlifting health benefits including longevity
Want to live longer and better? Do strength training - Harvard Health
Weight Lifting May Help You Live Longer, Study Says | Time
Pumping weights could help you live longer - BBC News
Muscle Is the Cornerstone of Longevity | Worth
Strength training: Get stronger, leaner, healthier - Mayo Clinic
Resistance and Mobility Training are Key for Healthy Aging (healthline.com)
Strength Training 30 To 60 Minutes A Week May Help You Live Longer, Studies Say (forbes.com)
14 Benefits of Strength Training, Backed by Science (healthline.com)
Links to videos of inspirational people
80-year-olds who lift weights and are in amazing shape
TELL YOUR BODY YOU NEED IT. WORKOUT.
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