5 Common Weightlifting Mistakes Women Should Avoid

Published on: 02 June 2017 Last Updated on: 09 August 2019

When it is time to take a new path with our fitness and healthy lifestyle, we want to look at all the possible options that we can do. It doesn’t matter what kind of diet that we do, or the method that we choose; we just want to get there as fast as we can. That is the bit of the problem though; we tend to find shortcuts or cheat our way through it.

Depending on the weight loss goal you are trying to achieve, you have to be religious about the factors that you are about to go through. Your daily habits will change, and it takes discipline on yourself.

When it comes to weightlifting, it becomes more of a technical issue on the approach or method. There are certain programs out there that everyone can follow, but it might not be right for you.

#1.The Weight Is Too Light

Ok let us say you want to retain some muscle mass, but want to lose the excess calories off your body, you have to lift heavy to maintain the size that you packed in. In result, you have a leaner muscle which also improves the muscle stamina in the long run.

Nowadays it is a common misconception always to lift light just enough to lose some pounds. In case you must know, lifting heavy can boost your testosterone levels which are a key for a faster metabolism. It is, however, true that women don’t supply testosterone as much as men do, so take it into consideration to have minimum increments with your lifts.

I also know that women are afraid to have a masculine physique after a series of lifting weights. That is not entirely accurate because it will depend on your diet as well if you are going to pack some muscle within the time scheme. You are going to lose weight faster than you thought.

Use all precautions if you must (weightlifting belts, lifting shoes, wrist wraps, knee sleeves, etc.)

#2.Decreased Intensity

Your heart rate has to be on a fast pace for your body to burn the fat. It won’t happen if your intensity is only up to par, rather than putting all your best efforts in each of your workouts. Why do you think CrossFitters appear lean all the time? The reason behind is that their movements are time-based and they always move with very minimal rest; which leads me to my next point.

If it would help you, some athletes wear waist trimmers to retain or increase their body temperature during their workouts. You might be too tired from work to intensify your gym session.

#3.Overextended Rest Periods

Having a minimum rest interval improves your cardiovascular conditioning, enable you to increase your performance every week. Unless you are powerlifting that requires more rest times per set, you only need 60 seconds for you to increase your heart rate and burn fat faster. If you notice, HIIT programs have minimal rest intervals, and it is almost perfect for fat and weight loss goals, and it only requires a couple of minutes with your session.

Supersets are highly recommended if you are focusing on increasing muscle size and losing pounds. Your blood will continuously run through the muscle group, and burn all the fat surrounding that area.

#4.Relying On Certain Equipment

Let’s look at it this way, it may be a psychological aspect but there are times that we only focus on individual gym machines, and we get too comfortable with it. It might improve your performance and your mood if you take away some familiarities and habits in the gym.

Try other equipment and facilities that are available for you to add to your arsenal of workouts. It will uplift your enthusiasm each day knowing that, you have tons of other things to do in the gym. It is fun to mix up your training regimen once in a while, although; don’t do it too often.

#5.Wrong Supplementation

It is critical that you have the right supplements to help you achieve optimal results. Certain thermogenic fat-burners will continually pump your heart and your blood throughout the day that can instantly burn the fat in your body. If it is your goal to stay leaner, then I suggest that you use it.

BCAA’s are also a great additional supplement for you. It prevents the catabolic process from happening; instead, it regulates the anabolic condition so that you don’t overuse your muscles while you are training.

That is all that you need to know to remedy the weightlifting problems that you might encounter along the way. Just follow the simple guidelines, so that you will be able to avoid the mistakes that people do most of the time. Weight loss is not to be treated lightly – it is a different approach, and you have to be prepared for anything that can happen.

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How To Get a Better Smile Whatever Your Budget

According to a recent survey by the ADA (American Dental Association), 42% of Americans don't see a dentist as often as they'd like, and only 25% are happy with their oral health. How to get a better smile within your budget will no longer be a problem for you. One of the main reasons why people don't go to the dentist regularly is due to lack of finances or health insurance. Luckily, you can take good care of your oral health no matter your budget. Proper dental hygiene doesn't cost a lot, and watching what you eat and drink is another great way to prevent cavities and gum disease. Curious to learn how to get a better smile regardless of your budget? Read on below to find the best tips for keeping your pearly whites healthy! Proper Dental Hygiene One of the best ways to improve your smile is to practice proper dental hygiene. Brushing your teeth twice a day, flossing, using mouthwash, and removing plaque should be essential parts of your daily routine. Choose quality toothbrush and toothpaste and avoid acidic foods or eating too much sugar to prevent cavities. Natural Alternatives You don't have to use expensive dental products to keep your teeth white and healthy. There are many natural alternatives and teeth whitening tips that won't damage your teeth and give you great results with regular use. Some examples include brushing your teeth with activated charcoal, coconut oil pulling, rinsing your mouth with green tea, eating fruits and veggies, and brushing with turmeric to kill bacteria and soothe inflammation. Regular Dental Checkups Though dentists can be expensive, regular checkups are crucial to your dental health. Most oral problems are easily treated if caught early, and if you have good dental coverage, going to the dentist twice a year is a good starting point. If your teeth are damaged beyond repair, consider undergoing a cosmetic dental surgery or getting all on four dental implants for a sparkling white smile. Eating Healthy Food Healthy food and proper hydration are key to good oral health. Consume food with anti-inflammatory and antibacterial features rich in fiber, protein, and antioxidants. To prevent cavities and bad breath, avoid smoking, red wine, acidic foods, coffee, alcohol, sodas, sugary foods, and junk food. Improve Your Overall Health Your oral health can affect your overall health and vice-versa, so consider doing a complete body checkup at least once a year. Health issues like obesity, heart problems, diabetes, and high blood pressure can affect the health of your mouth and teeth. This can cause inflammation, cavities, bad breath, and in some cases, oral cancer. Now You Know How To Get A Better Smile Whatever Your Budget! You don't need a lot of money to have a beautiful smile and healthy teeth! There are natural ways to whiten your teeth, prevent cavities, and always have a fresh breath. Use these tips to learn how to get a better smile and maintain great oral health no matter your budget. Poor dental hygiene and health problems can cause serious problems, the most common of which is gum disease. Read this article to learn the best ways to prevent periodontal disease and have a healthy smile. Read Also: Essential Things To Consider Before Getting Dental Implants 6 Ways To Relieve From Tooth Pain And Sensitivity Naturally Dental Health: 6 Essential Dental Care Tips You Need To Know

E-Cigarettes: How They Effect On Your Oral Health

Smoking is a trend that comes and goes with decades. Sometimes in history is was a class distinction and in some other times, it was only a practice of criminals and drug addicts. But, what is smoking? Smoking refers to the process or burning a substance and breathing the smoke to be tasted and also absorbed into the bloodstream. Many different substances can be smoked, mostly leaves of plants. The most common plant to be smoked is tobacco. It can be found in many different presentations and with different additives for flavor or fruit scented. After discovering the damaging effects of the combustion of tobacco in our lungs, many people and institutions have devoted their efforts to ban the consumption of cigars and cigarettes. It was the combination of higher life expectancy rates and the popularization of tobacco consumption that gave rise to studies and research of their negative effect on lungs and their direct relation to lung cancer. Read also: The Disturbing Trend Of Multiple Chronic Medical Conditions Once the studies showed that the combustion of tobacco created tart and tar was the main toxic element when smoking, the effort was deviated to eliminating the intake of toxic tar into the system. Longer filters, water filters, and many more devices were then created to achieve this goal. And following the creation of these items, the electronic cigarettes offer smokers the possibility of enjoying nicotine without the negative side effects of tar. Electronic Cigarettes, How Do They Work Electronic cigarettes are battery-operated devices, they can look like a pen, and some others have new designs that may look like cigars or cigarettes. These devices convert liquid nicotine into a vapor or mist that the user – smoker- inhales. Since what the user is inhaling, is not smoke, the community of supporters has decided to call themselves vapers. With these e-cigarettes, there is no fire and therefore no ashes and smoke to be inhaled. E-cigarettes are offered to the public as a healthy alternative to tobacco cigarettes. They started being sold in 2003, and now, multiple houses offer different kinds of electronic cigarettes to suit different audiences and moods. Are They Safe The research on electronic cigarettes is not thorough yet. Many laboratories are carrying out diverse tests to examine the effect of the use of electronic cigarettes over time. Apparently, the absence of fumes makes them already a lot healthier than smoking a regular cigar. However, this does not mean they are completely exempt from doing any harm. Any substance is dangerous when it is excessively consumed, even water! Studies have shown that nicotine present is not associated with the traditional danger of smoking. It was the tar that was to blame. In the case of nicotine vapor, it is still necessary to carry out more extensive research to assess the long-term effect it could have on the human body. Nicotine And Oral Health Nicotine acts as a vasoconstrictor, and this means that the flow of blood is reduced because of the consumption of nicotine. After consuming the tobacco e-liquid and without sufficient blood flow, the gums in your mouth could be affected and be left without the nutrients and oxygen they need to stay healthy. This can cause gum recession and gum death through the death of the tissue. It is also important to point out that gum disease may be harder to diagnose when inhaling tobacco vapor. This is due to the same fact explained earlier, the vasoconstriction created by the nicotine reduces blood flow through the gums, and therefore when you brush you don't bleed anymore, or maybe the bleeding is drastically reduced, but the original causes of the gum disease are still there. Read also: The Relationship Between Oral Health And General Health Because of the same effect, your mouth will also find harder to produce saliva. This can cause some other minor issues. Eating, for example, could be affected because of the missing saliva, since saliva is an important element in the digestive process. Another issue derived from not producing enough saliva is bad breath. Saliva stops bacteria from forming inside your mouth, and without it, bacteria can reproduce quickly and give you terrible breath. The recommendation would be to stay alert to the symptoms of gums disease even if you notice that you have stopped bleeding for a while. It is always good to remember that you should not take this article as the replacement of a visit to the doctor. A health professional would always be the best option when it comes to assessing the health of your mouth. If you are thinking of switching from regular cigarettes to e-cigarettes, there will be an immediate improvement in your quality of life. The elimination of the toxic tar and smoke that was being inhaled is a real plus for your health but be concerned about other negative effects due to nicotine as highlighted in this article.

7 Helpful Tips For Staging Interventions

Do you have a friend or family member who is dealing with an addiction to drugs or alcohol? If they don't realize the harm that their behavior is doing to their loved ones, an intervention may help. During interventions, people will get the chance to speak with a person about how their addiction is taking a toll on those who love them most. This process will give them the chance to get things off their chest. It will also open up an addicted person's eyes and mind so that they understand how they're affecting others. If you're currently planning an intervention, you should take steps to make it as effective as possible. Here are some tips for staging interventions. 1. Pick the Right People to Attend the Intervention : Who is going to be present at your intervention? That's the first thing you should decide before you set anything else up. It's a great idea to get a good mix of people representing the different aspects of a person's life. You might want to invite the following people to interventions: The romantic partner or spouse of the addicted person The parents of the addicted person The siblings of the addicted person The children of the addicted person The close friends of the addicted person A professional who can keep everything running smoothly Of course, you don't need to invite all of these people. If the addicted person doesn't have a great relationship with his father, you might want to leave him out. You might also want to leave out anyone who could potentially be too emotional to speak clearly during an intervention. But in general, you want all of the people who are most important to a person to be in attendance at interventions. 2. Find a Good Time and Place to Hold It : Once you have decided on who will attend an intervention, decide when and where you will hold it. Pick a time when the addicted person will be sober and most willing to listen. The last thing you want to do is hold the intervention when they're high or intoxicated since they won't be in the right state of mind to listen to others talk to them. Choose a place that will provide a safe and comfortable environment for your intervention. At the same time, you should avoid holding it in a place like your home since there could be a lot of negative emotions attached to your intervention in the future. A church meeting hall or community center might be a better option. 3. Decide Who Will Speak During the Intervention : When you're preparing to hold interventions, you want to make sure everyone knows who is going to talk. After all, you don't want to have everyone talking at once when the intervention begins. Each person should have their time to speak. That's why they're being invited to the intervention. But there should be an order to it. At most interventions, the first and last speaking slots will be reserved for those people whose words will likely have the most impact. You will want a person's spouse or one of their parents to speak during those time periods. 4. Rehearse What Everyone Will Say : Ask the participants to rehearse what they plan to say. Practice your speech before the addicted person arrives. You want to steer clear of just speaking off the cuff. This could lead to you saying something that will upset the person and put a halt to the intervention before everyone has spoken. Take pointers from others who will be attending the intervention. Tweak your words so that they fit into the context of the meeting. 5. Try Not to Lose Your Temper at Any Point : You might be fuming mad at the person who will be at the center of the intervention. Every fiber in your body might be telling you that you should stand up and yell at them. Don't do it. No matter how mad you are, your intervention should provide a safe space for the addicted person to sit and listen. The second you raise your voice, they could potentially get up and leave. You want them to sit and listen to what everyone has to say. Resist the urge to raise your voice. Speak firmly, but not angrily. 6. Prepare Yourself for Whatever Might Happen : Unexpected things tend to happen at interventions. The addicted person might: Break down in tears and beg you to take them to a treatment center Get up and storm out of the room before everyone has talked Yell at those who have come to speak to them Unfortunately, you need to be prepared for just about anything. You never know what's going to happen during an alcohol or drug intervention. If a person demands to go to rehab right away, put a plan in place so you know who will drive them. See more here if you need to find the right rehab for your loved one. If they get angry and start to storm off, have one person they trust give chase and try to convince them not to leave. When you prepare properly, you'll be ready for anything. 7. Understand If the Intervention Doesn't Go According to Plan : At the end of the intervention, the addicted person might get up and walk out without saying a word to anyone. They might show that they're completely unwilling to get the help you think they need. While you'll probably be disappointed, don't let it stop you from continuing to help that person. Who knows? They might come to their senses in a day or two and come around to the idea of getting help. All you can do is speak your mind at the intervention and then allow them to make the next move. Interventions Can Help Break the Cycle of Addiction : If you want to assist your loved one as they search for help for alcohol or drug addiction, consider holding interventions. You should also find out what it's like in a drug recovery center so that you can prepare yourself and your loved one for it if they choose to check into one. Need more tips? Check out our lifestyle blog for more information on dealing with drug and alcohol addiction! Read Also : 10 Reasons To Stop Drinking Alcohol Today Tequila, The Alcoholic Cure-All? 10 Weird Facts About Antidepressants

5 Common Weightlifting Mistakes Women Should Avoid

#1.The Weight Is Too Light

#2.Decreased Intensity

#3.Overextended Rest Periods

#4.Relying On Certain Equipment

#5.Wrong Supplementation

7 Myths About Fitness Gadgets And Wearables busted

8 Fitness Hacks That Will Make Your Life Better

Content Rally

Content Rally wrapped around an online publication where you can publish your own intellectuals. It is a publishing platform designed to make great stories by content creators. This is your era, your place to be online. So come forward share your views, thoughts and ideas via Content Rally.

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Related

How To Get a Better Smile Whatever Your Budget

E-Cigarettes: How They Effect On Your Oral Health

7 Helpful Tips For Staging Interventions

5 Common Weightlifting Mistakes Women Should Avoid

#1.The Weight Is Too Light

#2.Decreased Intensity

#3.Overextended Rest Periods

#4.Relying On Certain Equipment

#5.Wrong Supplementation

Share this Article

7 Myths About Fitness Gadgets And Wearables busted

8 Fitness Hacks That Will Make Your Life Better

Content Rally wrapped around an online publication where you can publish your own intellectuals. It is a publishing platform designed to make great stories by content creators. This is your era, your place to be online. So come forward share your views, thoughts and ideas via Content Rally.

Leave a Reply

Popular

Follow Us

Recent

Related