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Strength Training – The Fountain of Youth
In the 16th century, the famous explorer Ponce de Leone set out to discover the fountain of youth. Intent on finding an elixir that could magically restore vim and vigor, he sailed far and wide in search of his dream. But, as we all know, his search proved to be futile; there was no fountain of youth. Alas, poor Ponce died at 61, looking every bit his age.
Almost four hundred years later, people are still looking for a magic potion of youth and will pay almost anything for a product that promises to turn them back. Shameless marketers continue to capitalize on this frenzied desire, selling everything from bee pollen to rhino horn as youth-enhancing formulas. Unfortunately, these products are nothing more than snake oil and those who are tricked into buying them are ultimately left disappointed.
However, there is a tried and true remedy that can actually reverse the aging process: strength training. Yes, lifting weights is the answer to renewed vitality! Without a doubt, no other activity has more of an impact on your overall health and well-being. Of course, aerobic exercise is important. It conditions the cardiovascular system and helps to accelerate caloric expenditure. However, all things considered, nothing compares to the myriad of benefits that are derived from a dedicated strength training program.
Unfortunately, there are those who still believe that strength training is reserved for hard buffed bodies with bulging biceps and six-pack abs. Rest assured, though, the iron pump isn’t just for bodybuilders: it’s for everyone. No matter your age or current physical condition, lifting weights will help you improve the quality of your life. If you are not convinced of this fact, consider what strength training can do:
Increases strength: After the age of 35, sedentary individuals lose as much as one percent of their muscle mass per year. Consequently, their ability to carry out daily tasks, such as lifting packages or mobile movements, gradually decreases. As they get older, just getting out of bed can be a real chore. Medical practitioners have called this condition sarcopenia – the progressive loss of muscle tissue. Weight training is the only activity that counteracts sarcopenia, helping to restore lost muscle and regenerate strength. Positive results are also seen in the elderly, regardless of previous training experience. Studies have shown that when sedentary nursing home patients (ages 80 to 90) are put on a structured weight lifting program, their strength levels increase by 50 percent in a matter of weeks! Thus, dedicated strength training can help keep the golden years golden rather than debilitating.
Increases Bone Density: Healthy bones are often taken for granted. As with muscle, people lose up to one percent of their bone density per year after the age of thirty, an amount that doubles during menopause. Eventually, this can lead to osteoporosis – a debilitating disease that causes bone tissue to deteriorate from the inside. Osteoporosis is not uncommon, affecting more than 25 million people a year. In severe cases, the bones become so fragile that they can break from a simple sneeze! Only with regular exercise of the weight can be against the loss of bones. To promote new bone mineral formation, bone density gradually improves. Over time, osteoporosis can be completely reversed, resulting in strong, healthy bones.
Raises metabolism: Muscle is the most metabolically active body tissue. Studies show that for every pound of muscle, your body burns an additional 50 calories a day at rest. To put this into perspective, by gaining just five pounds of muscle (a feat that can be accomplished in a few months of dedicated strength training), caloric expenditure has increased by 250 calories a day, seven days a week! On the contrary, aerobics mainly burn calories during exercise. There is only a slight transport effect and practically no impact on the resting metabolic rate. In fact, when calories are restricted, aerobics can actually result in the catabolism (breakdown) of muscle tissue, actually slowing down the metabolic rate. Taking all factors into account, the evidence is clear: strength training is even more beneficial than cardiovascular exercise to achieve long-term weight management.
Promotes better posture: Your posture says a lot about you. Poor posture makes you slouch, contributing to a tired and sloppy look. This has a profound effect on the way others perceive you and makes you look older than your years. Conversely, an upright posture projects a youthful exuberance that transcends your age. Standing tall, you project an aura of self-confidence that commands respect in both your professional and social endeavors. Fortunately, targeted strength training can do wonders for your posture. Focusing on the muscles of the shoulder girdle (teres major, rhomboids, trapezius, etc.), the scapula (shoulder blades) is stabilized and postural integrity is restored. With a dedicated effort, other conditions such as lordosis (swayback) and kyphosis (hunchback) can also be improved.
Improves self-image: As the saying goes: “When you look good, you feel good.” Without a doubt, your appearance has a major impact on your psyche. There is no better way to transform your body than through regimented weight training. While cardiovascular exercise can help remove excess fat from your body, it really has almost no effect on muscle tone. On the contrary, weight training helps to shape your muscles, promoting a lean and sculpted physique that exudes sex appeal. Whether you are young or old, thin or overweight, several months of iron pumping will make your body more aesthetically pleasing. Invariably, your self-esteem will improve, fostering a renewed confidence in your abilities.
Reduce Stress: Strength training can be very therapeutic. It provides an outlet for your aggressions, allowing you to channel stress and relieve anxiety. Also, as you train, the brain begins to secrete endorphin-opiate-like chemical messengers that promote an “exercise high”. Until recently, it was thought that endorphins are associated only with cardiovascular exercise. However, recently released studies have shown that after a strength training session, endorphin levels are increased by more than 60 percent. Therefore, an intense weight training session will leave you feeling rejuvenated and even euphoric, keeping your mind clear.
Improves Sports Performance: Increasingly, people maintain an active lifestyle in their golden years. Golf, tennis, skiing and other activities have become more popular with the elderly sect. Whether you’re a weekend warrior or an aspiring pro, weight training is one of the best ways to increase athletic prowess. Almost every athletic endeavor requires a good degree of muscle strength and targeted training protocols can be developed to maximize this fact. By training in a specific way to a sport, you can see significant improvements in performance.
In summary, if you are not currently involved in a strength training program, start one today. Don’t wait! The sooner you start, the better it will be. It is the closest we have to the fountain of youth. Remember, it’s never too late to start.
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