Train, Eat, Rest, Repeat – The Benefits of Deadlifting

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1. Increased Fat Burning

Alwyn Cosgrove, a personal trainer and fitness author, recently wrote about a study where: “Overweight subjects were assigned to three groups: diet-only, diet plus aerobics, diet plus aerobics plus weights. The diet group lost 14.6 pounds of fat in 12 weeks. The aerobic group lost only one more pound (15.6 pounds) than the diet group (training was three times a week starting at 30 minutes and progressing to 50 minutes over the 12 weeks).

The weight training group lost 21.1 pounds of fat (44% and 35% more than diet and aerobic only groups respectively). Basically, the addition of aerobic training didn’t result in any real world significant fat loss over dieting alone.”

Lifting weights and resistance training will burn more fat than just dieting or dieting with cardio exercise alone.

2. Better Posture

Deadlifting increases your core strength and adds to core stability, according to Robson. Deadlifting targets all of the muscles responsible for your posture and enables you to keep your back straighter during regular daily activities.

3. More Muscles Worked

The Deadlift works more muscles than any other exercise, including the squat. The lift engages all of the major muscle groups, according to exercise physiologist Kevin Farley. If you need to do one exercise, this is the one to do. The Deadlift works your lower and upper body, including your back muscles.

4. Increased Real Life Lift

When you do other lifting exercises, like a bench press, for example, you’re not doing anything you might really do in real life. When are you ever going to have the need to lay on your back and push something in the air — unless you’re giving your two-year-old “flying lessons.” The Deadlift develops the muscles you need to actually carry something, like a bucket of water, those heavy grocery bags or your neighbor’s dining room table.

5. It’s Safe

The Deadlift is one of the safest weightlifting exercises you can perform. You aren’t going to get pinned under the weight or have to worry about it pulling you over backwards. If you get into trouble, you can simply drop it…making for a loud bang, no doubt, but no damage. You also don’t have to have a spotter to perform this exercise.

6. Improved Grip Strength

According to Outlaw Fitness: “Deadlifts are renowned for their ability to build massive amounts of grip strength, and for good reason. Your fingers are literally the only things connecting you to the weight of the bar. Your forearms have to work incredibly hard as you progress in weight to keep the bar from falling out of your hands. Subsequently your grip strength grows by leaps and bounds.”

7. Increases Hormones

Now don’t worry, these aren’t the hormones that will make you more emotional! Instead, by doing at least 8 to 10 repetitions of Deadlifts with significant weight, you can increase the amount of testosterone and growth hormone produced by your body. Testosterone increases muscle growth and improves muscle repair while growth hormone, which is produced by your pituitary gland, promotes tissue healing, bone strength, muscle growth and fat loss.

8. Cheap and Easy

A lot of exercises require a lot of equipment, special shoes or whatever. Not the Deadlift. Just a bar with some weight. Pick it up. Simple. You can usually find freeweights and a bar at a thrift store – or being given away by a friend – making it even cheaper.

9. Increased Cardio

Believe it or not, doing 10 repetitions of Deadlifts will increase your cardiovascular ability. You might want to make sure you have somewhere to sit down when you’re done!

10. Prevents Injury

The Deadlift can help prevent injuries by increasing the strength of your muscles around critical tendons and ligaments. Supporting joints with strong muscles is crucial to preventing injury, especially in the hamstrings and lower back, according to Outlaw Fitness.

Credit: Life Hack

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LeBron James lost 25Ibs on the Ketogenic Paleo Diet but what exactly is the Ketogenic Diet?

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What’s ketosis?
  

Before I go any further with this, I’ll briefly explain what ketogenic means and why one would aspire to be on a ketogenic diet. Some say you need to eat fewer than 30 grams of carbs per day to be in ketosis. It may be fewer than that to get into a deep state of ketosis, and you must not eat too much protein either. So a ketogenic diet is high fat, low(ish) protein, and very low carb. More on that in a moment.

When you are in ketosis, your body is using ketones more than it normally would for energy. Ketones are made out of fatty acids in the liver in the absence of dietary glucose (carbs) so that your organs can continue to function properly even when you don’t have carbs. Some people say when you’re in ketosis your brain doesn’t get enough energy, but some would argue that the glucose your liver produces on its own when you’re in ketosis is more than enough to feed your brain.

Studies have shown that you can even train endurance activities at an elite level on a ketogenic diet. These people would fuel up with coconut butter instead of Powerade, and their bodies would get very good at using fat instead of glucose as fuel, as would yours if you ate a ketogenic diet for a while.

Isn’t it dangerous?
    

Ketosis has kind of a bad reputation, and that’s partly because there’s something called diabetic ketoacidosis, which is when a diabetic can’t use glucose as fuel (due to a lack of insulin or insulin resistance) and ketones start to build up in their blood. Too many ketones are not a good thing, but you can mitigate and monitor that on a healthy ketogenic diet. Jimmy uses the home blood tests to check his ketone levels in his blood, which seem to be more accurate than the urine tests. Here’s an interview with Jimmy and Dr. Lauren Noel that explains all that.

Ketosis can actually be therapeutic.
    

The fact is that you can lose a lot of weight eating a ketogenic diet. It’s been cited as beneficial for autism, alzheimer’s, seizure disorders, ADHD, and others.

I’m not necessarily even advocating this as a way of eating. After analyzing what it would take to get me into ketosis, I’m not sure I’d like it. I do think it’s a good idea for people suffering from myriad diseases and disorders, though. So below is what it would look like on a 2,000 calorie diet. No, everyone should not be on a 2,000 calorie diet, but that’s sort of an average between men and women’s caloric needs, so I thought I’d start there. Jimmy says he gets around 82% fat, 3% carbs, and 15% protein, so I tried to mimic that in my imaginary ketogenic diet for a day.

Things to note…

One interesting thing I noticed when I was making this hypothetical diet was that there’s really no room for vegetables except for the paltry onions I included. I don’t necessarily think that vegetables are a necessary part of a healthy diet, but that’s only when you’re eating the whole animal, so to speak. If you eat organs, bone broth, AND the muscle meat from grass-fed/pasture raised animals and yolks from pastured hens, then you’re getting heaps of nutrients. But if you don’t, you’d really need to supplement on this diet.

One other interesting point came about when I was trying to think of all the fatty Paleo foods I could include. Of course avocado came up on my list, as well as lard, bacon fat, tallow, fatty meats, coconut oil, coconut milk, olive oil, and nuts. However, while one whole avocado contains 322 calories and 29 grams of fat, it also houses 18 grams of carbohydrates. I don’t know how I’ve overlooked that for so long. Those 18 grams alone would’ve more than doubled the carb count of this menu, so I omitted it. Just something to consider.

In Conclusion


If you try eating a ketogenic diet, I strongly recommend you make a menu like this for yourself and record your meals in one of the free diet trackers online so you know exactly what percentages of carbs, fat, and protein you’re getting. You’ll probably be eating more fat than you’ve ever eaten before and I’m assuming it might require some practice. It might be worth being diligent about it: at least in Jimmy’s experience, the further he went into ketosis, the more weight he dropped, at least when he wasn’t doing any exercise. When he was doing exercise his weight loss declined a little bit, but that’s a whole different topic.

Photo Courtsey: Lebron James Instagram

Credit: Paleo Plan

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Love, Value & The Self – Philosophy of a Successful Woman

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LOVE, VALUE AND THE SELF.

PHILOSOPHY OF A

SUCCESSFUL WOMAN 

WRITTEN BY: JASMINE RAUSCH JASMINE’S INSTAGRAM

Valuing yourself is one of the most important things to have in order to live a quality life. I am learning this first hand. Many of us do not respect ourselves enough or believe we are deserving of a better life. We find our way into unsatisfactory jobs and relationships, and maintain these positions because of complacency. Once complacency sets in, it becomes difficult to see the bigger picture that drives us to strive for greatness.

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AS I BEGIN TO START MY OWN BUSINESS, I HAVE RUN INTO THIS CONFLICT QUITE A BIT. IF YOU LACK VALUE FOR YOUR SELF THEN YOU SIMPLY CANNOT SEE THE VALUE IN YOUR SERVICE OR SKILL. IT IS IMPORTANT TO BE FIRM WITH YOUR RATES AND VALUE YOUR SERVICE. EVEN IF YOU ARE JUST STARTING OUT,  IT IS WORTH IT TO BE WILLING TO LOSE A CLIENT, A JOB, OR AN OPPORTUNITY IF YOUR NEEDS AREN’T BEING MET. I HAVE COME TO REALIZE THAT IT ISN’T ABOUT GETTING ALL THE BUSINESS BUT RATHER THE RIGHT KIND OF BUSINESS. I HAVE FOUND THAT THOSE WHO RESPECT MY RATE ALSO RESPECT MY TIME AND VALUE THE SERVICE I AM PROVIDING.

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In my relationship, I communicate because I value myself. This all started when I was participating in a pranayama/ meditation workshop that centered around self love. I was working with a partner asking and answering the questions that were given to us. As we fell deeper into the exercise I told my partner “Who will ever love me as much as he ( my boyfriend) does.” My partner looked at me surprised and responded with “You will.” Then it clicked. I did not know what self love was and I certainly did not have much of it. I spent the following months working on loving myself as much as my boyfriend has. Things have slowly started to shift. I want my relationship to be one I want to be in, but more so to be the kind I feel I deserve.  I communicate my needs, my fears, my goals, and my loves for me and I hope my partner does the same.

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Loving yourself and valuing yourself will create abundance in all areas of your life.  I find this to be an everyday practice.

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Miriam Williamson writes in A Return to Love:    “Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, who am I to be brilliant, gorgeous, talented, and fabulous. Actually, who are you not to be?”

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Train, Eat, Rest & Repeat – The Benefits of drinking warm water with Lemon

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It is very useful to start the day the way we are about to present to you. Regardless of whether you are employed or not, entrepreneur and athlete, the first thing you do in the morning is most important to you.

According to Ayurvedic philosophy, the choice we make in terms of your daily habits builds resistance on many diseases.

Maybe in the morning your mind tells you to turn on your computer, to walk the dog or drink coffee but if you really want to improve your health consider the following:

Start your day with a cup of warm water with the juice of half a lemon.
The benefits are so good that it’s hard to ignore:

-It improves your immune system. Lemons are rich in vitamin C and potassium. Vitamin C is an excellent fighter against colds and potassium stimulates brain and nerve functions, while it is regulating the blood pressure.

-Ph-balance values. Thus are the key to good health.

-Helps in losing weight. Lemons help us to reduce appetite and thus also constantly think about food. Hence they help in easier weight loss. In fact, the experience already fell silent if you start your day the right way. It is easier for us to provide some useful decisions later in the day.

-Facilitate digestion. Warm water stimulates the gastrointestinal tract-waves of muscle contractions and lemons are rich in minerals and vitamins that help fight toxins.

-Helps us as natural diuretics. Lemon juice helps to clean unwanted substances from the body.

-Cleans the skin. Vitamin C helps fight acne and wrinkles. Lemon water cleans toxins from the blood, which keeps the skin clean.

-Hydrates the lymphatic system. This prevents dehydration and increases the secretion of adrenaline. When our body is dehydrated, it may not perform functions properly, which lead to stress, accumulation of toxins etc…

Therefore, building such a routine for a month can greatly help your health. Do not be surprised if you start to see a new light in the mornings.

As we said, the recipe is really simple – cup water and juice of half a lemon.

Credit: healthyfoodstar.com

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