What Are The Major Benefits Of A Strength Program?

At 1st N Weight Loss, we say "one should not underestimate the health benefits of weight training".  The results of ones overall health improvement, metabolism and body toning are tremendous, when incorporating a strength program into your weight loss regimen.  More and more people are becoming aware of the benefits and finding their way into fitness centers lining up waiting for exercise machines.  Lifting weights is no longer a bodybuilder's hobby.  Men, women and young adults alike lift weights and realize the advantages.

The major benefits of a strength program include looking trimmer and more youthful as one ages; increased metabolism and weight management; reduced stress and depression; prevention of the onset of diseases such as arthritis, osteoporosis, diabetes, hypertension and high cholesterol.

Many people have the notion that lifting weight is only for athletes or people who want to look good at the beach.  But, what about the person who would like to pick up a 25 pound bag of dog food or the grandparent who would like to be able to carry his or her grandchild?

One of the greatest myths of weight training is the fear of bulking up or developing large, masculine-looking muscles.  Muscles don't just happen.  It's incredibly difficult for men who want to develop large muscles to do so, let alone for women who have 1/10th the testosterone of a man.  If, by exercising hard, a woman develops some muscle size, it will be minimal and will improve her figure.  Your level of testosterone, body/muscle type and hard work at the gym is the only way muscle can be increased.

Weight training isn't only about the results that you can see in the mirror.  Muscles support the skeleton, protect internal organs, move the body, help to maintain balance and help control metabolism.  The stronger the muscles the better the body performs.  Strength is important for the body from aesthetics to function.  Resistance training is really about training hard, building strength and enhancing the body's structural integrity.

The key to getting stronger is intensity and quality, not quantity.  The idea is to break down the muscle fibers so they can rebuild.  When muscle rebuilds, it becomes stronger and firmer. Resting the muscles for 24 to 48 hours after a workout is important for the rebuilding process.  Eating protein within one hour after working out is the building block to muscle repair.

Be careful, and ensure that safety is used in weight training so injury does not occur.  Start slowly, but with progression.  Proper form and technique is essential for safety as well.

Too many people stay stuck at a lower resistance when they could be lifting heavier weight and enjoying more benefits.  A good question for a person to ask is, Could I have lifted more weight, and could I have done it with good form? On an intensity scale of one to ten, a beginner should be at a five.  A seasoned weight trainer should be able to reach an eight and sometimes a ten.  A ten is to failure.  You won't reach failure on every workout, but you should try to be comfortable to eventually get to a level ten.  Don't compromise form.

Feeble efforts produce little results, but challenging, progressive resistance training programs increase strength.  For more information and tips on exercise, visit; 1st N Weight Loss How To Fitness Videos.

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

How To Strive For A Positive Body Image

A positive body image is one that we should all strive for.  This is when you know yourself and who you are.  You have a very true perception of your size, shape, and weight.  You see yourself as you are in the present.  You accept yourself, even though you may be overweight.

You believe in yourself and love yourself while still striving for something better.  When you have a positive body image, no time is spent obsessing about food, weight, calories, exercise, etc.  You are proud of who you are and feel comfortable in your own body.

Many people who suffer from binge eating disorders do not have a positive body image of themselves.  Instead, they have very distorted images of how they see themselves.  Here are six ways to create a positive body image for yourself.

1.  Create a list of people that you admire.  Write down why you admire each person.  As you are writing the characteristics you like, take notice of what you are writing down.

For example, let's say that you have a high regard for Oprah.  Your list might include her generosity towards people, her willingness to support what she believes in, and her strong character that went for success no matter what background she came from.

You do not admire Oprah because of her looks; you admire her for the difference that she has made in the world.    For her contribution to society.  How she has touched and changed so many lives.

2.  Remember a time in your life when you felt great about yourself.

Travel back in your life to a time when you were happy with your body.  Maybe this was high school or college.  Whatever the time, just close your eyes and remember how you felt.  Let these good feelings radiate within you.

3.  Write down what you like about yourself now.

Take out a piece of paper and write down everything that you like about yourself: your legs, your eyebrows, your smile, your hair, etc.  The key here is to focus on the likes of yourself instead of the many dislikes.  Start appreciating what you do like about yourself.  This will make you feel better overall.

4.  Notice how you carry yourself when you walk.

Do you walk with your head down looking at the ground?  Do you slump your shoulders?  Perk up!  Start walking and making eye contact with people.  Hold your head up high.  Walk with your shoulders held back.

5.  Start exercising.

If you haven't exercised in a while, start off slow.  Go for a walk outside on a nice day.  If you are used to exercising, keep it up and change up your routine so that you don't get bored.  When you exercise you begin to feel good about yourself, even if it is for 15 minutes.  Start off slow and work your way up.

6.  Hang out with positive people.

Take a look at the people closest to you.  Are they positive or negative people?  Chances are if they are negative this attitude will reflect on you and your attitude.  Try to limit your time with any negativity as this will only make you feel bad about yourself.  You will focus on the things that you do not like about yourself.

Start feeling good about yourself and learn to accept yourself.  Little by little you will notice changes that have occurred.  Learn to be on your side instead of always being against yourself.  Put your shoulders back and quit thinking about what you're not.  Love the person you are and the person that you are becoming.


This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.