#Resistance Training

[eatclean-bewhole]

I can tell you all the right things to eat, but all of it cannot compensate for lack of movement. At some point you need to cross that bridge. I know how scary and intimidating it feels. I remember it well, but even on the tough days, moving your body will elevate your mood, clear your mind, and remind you just how powerful you are. Mobility and strength is how you play the longevity game. Your body wants and needs to move! Remember, it’s not about perfection; it’s about progress. 💪🏽🔥👊🏽

“Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.” —Rikki Rogers

[limbinda]

I am going to try resistance training twice a week because we lose muscle mass and bone density as we get older and it’s supposed to help with that. The problem is I hate exercising inside so it’s going to take a lot of willpower to get myself to do it. I have some workout videos, weights, and moves I already know that I can mix up. There was this Claudia Schiffer workout I used to do back in the day that taught me a lot of exercises that use body weight that I remember well. If I can manage 20 minutes twice a week that’s better than nothing at all. 20 minutes is doable. I’ll start on Sunday.

Weight today: 121.6 lb./55kg (been maintaining here happily for a long time)

Protein intake: 96g

Fiber intake: 26g

Calories: 1796

[algolagniaa]

is there a form of resistance/strength training that isn’t boring and doesn’t suck. lifting weights, body weight fitness etc are all deeply boring and repetitive to me and I never can make myself stick with them. I hike, bike, dance ballet, and do Tae Kwon Do, hot yoga, and aerial yoga/silks all at varying degrees of consistency but apparently none of that counts as resistance training (even though imo biking and aerial require quite a lot of strength). I really want to find something I will actually be motivated to stick with. I don’t give one single shit about aesthetic or strength related goals (I’m just trying to get ahead of a family health issue) so “seeing my progress” won’t motivate me. what will motivate me is having it be fun to do.

[qrfit]

Day 3 of 5 day workout week:

Hump Day was a BUSY day! Plus, I didn’t get much sleep the night before. Simply put, I am dragging today. 😩 But, I have a few planned rest days the rest of the week, so…

-I got in 40 minutes of resistance training using 5-15 lb weights and band loops for compound and static exercises.

-Then, I did just under 40 minutes of kickboxing with 14 ounce gloves and HIIT training moves mixed in.

Total calorie burn = 467 💪🏽💥

I’m ending my workout week at three this week to enjoy some planned re-charge time! 🙌🏽 It is very welcomed and very needed. Finish out the week strong for me! 🙏🏽🫶🏽

[adamruns]

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[suzieb-fit]

After a lazy day yesterday, I'm back on it this morning.

A good combination of resistance and cardio for my lower body to start my day.

Then the part of my day that I always look forward to - coffee and peanuts as the sun rises.

An hour later, it was out in that wonderful natural light for a muddy, but excellent walk.

Made more excellent with a lovely coffee break towards the end!

[existennialmemes]

General Notes on Resistance Training Form

The most important thing to remember about "good form" is that you should not be in pain. Soreness is different, but sharp pain is never right. If you're not sure, always err on the side of stopping if you're experiencing discomfort.

Everyone's body is a little different, and you might find the standard coaching notes for a particular exercise just don't feel right to you.

So focus on the broad strokes:

No sharp pain or significant discomfort

Let your body make straight lines i.e.

-- Keep your back flat back- don't round it out by leaning back or hunching forward --Keep your joints in line with each other- shoulders over hips, knees over your ankles etc. don't lean out to the sides.

--Keep your shoulders away from your ears. This feels like you're trying to "pinch" something between your shoulder blades

Your muscles should be doing the work, really squeeze whichever muscles you're working with

-- Think about which body parts you're actually moving (like are you raising your arm for a shoulder press or squatting down for a box squat) make sure you're really squeezing the parts that are moving

-- Think about your stabilizing muscles. They're what's keeping you from tilting so you can maintain those straight lines. Make sure your core is engaged

--To engage your core and other stabilizers: ++Squeeze your glutes and your quads (your butt and your thighs)

++Squeeze your tummy like you're trying to move your belly button in and down. No matter what exercise we're doing, we need our stabilizers engaged. They protect us while we're doing work.

Inhale while you're at rest, exhale while you're doing work. Do not hold your breath. --So this might look like inhaling on the downward half of a squat and exhaling on the upward half.

--Or it might look like inhaling before you begin to move, exhaling on the downward half, inhaling again at the bottom, then exhaling again as you move back up.

Again these are just broad strokes for beginners trying stuff out for the first time. Yes you can get very technical with form, but for basic exercises, these are just good general rules to keep in mind.

[ketoandme]

The essential skeletal and joint angles of the squat, using the Starting Strength method:

feet angled out, knees shoved out and positioned over midfoot, hips back and below parallel of thighs, flattish back angle, head and neck in line with spine, gaze directed toward ground, hands tightish in on the bar and elbows up, bar in low bar position across deltoids, thumbless grip on bar, core tight through Valsalva technique …

Well, it’s one thing to lay it out, another to do it with proper form, like this lifter is doing! Her form is great and she is my squat technique role model.

[babylawyerruns]

Early morning lil pilates and spin with my fave Hannah Frankston before the office featuring my new glasses. I hope everyone had a nice Valentine’s day!!

[anvoo]

Pain. Cost of change and progress. Cost of inaction.

I recently read an article on LinkedIn, and for certain reasons, it really spoke to me at that moment.

Guess it shouldn't come as a surprise, since most of the points hit really close to home. I was hurting.

No progress without pain. I read something similar to this sometime early in December, and I think a part of me internalized it. I wanted to find a reason, a meaning as to why I was hurting back then. The breakup, the sudden loss of my only source of validation, reassurance, and positive feelings in the form of my partner, the realization of my own character and person; all of that hurt me immensely. I needed a "why" to bear it, I wanted an answer to soothe me in that moment. It was, progress. It was a change, a marking point for me. I did learn and grow from it, albeit the change and decision itself didn't come from me, but I accepted it nonetheless. No regrets, and honestly thankful.

But as the pain subsides, so did my motivation and willingness to change and progress. I sought meaning in the suffering and got complacent as it goes away.

Now, a while after that, I find myself not too far off from my original position, having drifted down the current just a little bit. And this is where it hits me. I remember all the things I said and wanted for myself. I remember being in love with my potential, daydreaming about the days-not-too-far-off. But that's where it ends. I'm still stuck in that cycle of frustration, failure, defeat, self-pity, and emotional regulation,... By doing nothing, I am setting myself up for future frustrations and regret; I'm not honoring my own potential; I'm betraying the belief I have in myself, and the belief my loved ones have in me.

I want to change. I want to prove that I want to change. I want to be the best I can be.

I have a bad habit of taking in too much information, up to the point of me not really being sure what's what. Read, read, read... Consume, consume, consume,...

"Be kind to yourself"; "Take as much time as you need"; "Mental health comes first";...

I'm not saying these are bad advices, but I tend to twist words around, rationalize and find loopholes in order to procrastinate, avoid pain, and stay in my comfort zone. Honestly, what would be good for me right now is probably some good ol' fashioned Asian-Tiger-Parenting XD

But jokes aside, I don't want to stay in one place anymore.

Too many people fall in love with potential but fail to honor the process.

I fell madly in love with my potential. Infatuated, obsessed, love-struck,... all of that. But that's not enough for me. I want it to be a reality. Here's to no more daydreaming, and baseless hopes.

I don't enjoy pain. I never did. Ever since I was a kid, I was always afraid of it. I would much rather wait till my tooth fall off by itself, instead of actually pulling it off. I would keep a band-aid on for weeks, I would avoid all things that could cause me pain or discomfort. Some make sense, but some robbed me of potentially fun and rewarding experiences, like going up a mountain, or meeting interesting people, or becoming incredibly jacked.

It's understandable, and human nature almost, to avoid pain and dislike being uncomfortable, but nowadays, or at least in my case, through pains and through discomforts is how I'll be able to move forward, and progress. It's like resistance training, and that includes also actual resistance training xD

I welcome pain. I want it. I expect it. It hurts, and it's uncomfortable, but it's a sign that I am trying to do better, and that brings more pleasure and happiness than anything I could possibly imagine.

A final note for myself:

Trust the process.

While you may feel like you are not moving as fast as you would like, you must understand that what is being forged in you will empower you to leave a legacy that speaks beyond your lifetime. Stop worrying about how fast your life is moving and instead focus on how fruitful your life is becoming. Progress is not about speed but significance.

[eatclean-bewhole]

One of the most significant lessons I’ve learned is the importance of maintaining muscle mass, which is one of the factors of longevity. This isn’t just about aesthetics; it’s about overall health and quality of life!

Dr. Gabrielle Lyon, a leading expert in the field of muscle-centric medicine, emphasizes that muscle is the organ of longevity. It plays a critical role in metabolic health, immune function, and even brain health. As we age, muscle mass naturally declines, which can lead to increased fat gain, and reduced strength.

To counteract this, adequate protein intake and consistent resistance training are crucial. According to Dr. Lyon, most adults need at least 1 gram of protein per pound of ideal body weight daily to support muscle health. This ensures that our bodies have the necessary building blocks to repair and build muscle tissue.

Resistance training, on the other hand, is essential for stimulating muscle growth and strength. It’s not just about lifting weights; it’s about challenging your muscles in a way that promotes growth and resilience. Even just 2-3 sessions per week can make a significant difference.

I’ve personally noticed and reaped these benefits. At 41 and in perimenopause, prioritizing protein and resistance training has helped me feel stronger, more energized, and better equipped to handle the changes that come with aging.

It’s never too late to start, and the benefits are truly life-changing. 💪🏽

#healthyaging #muscle #longevity #musclehealth #protein #strengthtraining #resistancetraining #agegracefully #fitover40 #longevity #musclematters #weightloss #healthjourney #hormonebalance #hormonehealth #proteinintake #fitnessover40 #healthylifestyle #strengthandhealth #musclemass #strongatanyage #fitnessmotivation #wellnessjourney #healthyliving #nutrition #food #healthyeating #health #heathy #healthyfood

[maruthamuthu]

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[getyoungersblog]

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[qrfit]

Day 5 of 5 day workout week:

Whew! It’s Friday! And, surprisingly, this is the best I’ve felt all week. 🙌🏽 The seasonal allergies have calmed down greatly and I felt like I could rock my normal thing bright and early this morning!

-I did 30 minutes of resistance training to start my day. My range was 5-15 lbs. of dumbbells for the compound and static moves, with a couple minutes of resistance loops added to hard target the glutes. Consider them hard targeted. 😫

-I had to finish out the week with my new boxing gloves and a fully sweaty 38 minute high intensity kickboxing session. Those 14 ouncers are really making a difference!

Total calorie burn = 444 kcals ✊🏽

That’s the 5! 🖐🏽 I am so ready for the weekend and two days off! It’s been a rough week, but I stood on business and got it done. It’s weeks like these that truly make a difference in our goals. Anyhow, enjoy the weekend! Especially you moms out there! 💕

[fitness-0]

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