In Episode 13, I wrote about the 5 best supplements for weight training. In this episode, I will be discussing what resistance training is.

What is Resistance Training?

Resistance training is a type of exercise that uses external weight or resistance to challenge the muscles and improve strength and muscle mass.

This can be done through a variety of equipment, including weights (such as dumbbells, barbells, and weight plates), resistance bands, and even your own body weight.

The basic idea behind resistance training is to use resistance to force the muscles to work harder, which results in adaptations such as increased muscle size and strength, improved bone density, and increased metabolism.

This type of exercise is beneficial for individuals of all fitness levels and can be tailored to meet specific fitness goals, such as weight loss, increased strength, endurance, or muscle toning.

Benefits of Resistance Training

Resistance training, also known as weightlifting, has become an increasingly popular form of exercise for those looking to improve their overall fitness and reach their weight loss goals.

Unlike traditional cardio exercises, resistance training is designed to build muscle and increase metabolism, which can result in a more sustainable and effective weight loss journey.

One of the primary benefits of resistance training is its ability to build muscle. Building muscle has been shown to be one of the most effective ways to increase metabolism, as muscle tissue requires more energy to maintain than fat tissue.

This means that the more muscle you have, the more calories you will burn even at rest, leading to an overall increase in your metabolic rate.

In addition to building muscle and increasing metabolism, resistance training can also help improve overall strength and endurance, increase bone density, and reduce the risk of injury.

This type of exercise is also effective for targeting specific areas of the body, such as the arms, legs, and core, and can be tailored to meet individual fitness goals.

Getting started with a weightlifting routine can seem daunting, but with the right guidance and a little patience, it can be a fun and rewarding experience.

Here are some tips for getting started:

1. Set realistic goals: Before starting any exercise program, it’s important to set realistic goals for what you hope to achieve. This can include specific weight loss goals, target areas for toning, or overall strength and endurance improvements.
2. Consult a professional: Before beginning a weightlifting routine, it’s always a good idea to consult with a professional, such as a personal trainer or physical therapist. They can help you determine the right exercise routine for your needs and ensure that you are using the proper form and technique.
3. Start slow: When starting a weightlifting routine, it’s important to start slow and gradually increase the intensity of your workouts. This will help prevent injury and allow your muscles to adjust to the new demands placed on them.
4. Use proper form: Proper form is crucial for effective resistance training and preventing injury. Be sure to focus on using the correct technique for each exercise and avoid using momentum or swinging weights.
5. Incorporate a variety of exercises: Resistance training should not be limited to just one type of exercise or muscle group. Incorporating a variety of exercises that target different muscle groups will help ensure a well-rounded workout and prevent boredom.
6. Gradually increase weight: As you become more comfortable with resistance training, it’s important to gradually increase the weight you use. This will continue to challenge your muscles and promote growth and development.
7. Rest and recovery: Rest and recovery are just as important as the actual workout itself. Be sure to allow your muscles time to recover and rebuild after each workout, and never push yourself too hard.

If you want to start resistance training, here are five commonly used resistance training equipment:

1. Dumbbells: Dumbbells are one of the most versatile and widely used pieces of resistance training equipment. They come in a range of weights and sizes, making them suitable for individuals of all fitness levels and goals.
2. Barbells: Barbells are long bars that can be loaded with weight plates, making them ideal for exercises such as squats and deadlifts. They are also available in different sizes and weights to accommodate different users.
3. Kettlebells: Kettlebells are cast-iron weights with a handle, making them ideal for exercises such as swings, squats, and lunges. They are also useful for targeting the muscles in your arms, back, and core.
4. Resistance Bands: Resistance bands are made from elastic material and come in a variety of resistances. They are easy to transport and store, making them ideal for individuals who want to work out at home or on the go.
5. Weight Plates: Weight plates come in a range of sizes and weights and can be used with barbells or other equipment to increase resistance. They are also a cost-effective option for those looking to build their own home gym.

In conclusion, resistance training is a powerful tool for anyone looking to improve their overall fitness and reach their weight loss goals.

By building muscle and increasing metabolism, resistance training can lead to a more sustainable and effective weight loss journey.

Remember to start slow, focus on proper form and technique, and gradually increase the intensity of your workouts for the best results.

That’s it for this episode. Please share it below if it has helped you.

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Juventinius The Great

In Episode 12, I wrote about types of intermediate fasting. In this episode, I will be discussing the top 5 best protein supplements.

Weight training is a powerful tool for building muscle, increasing strength, and enhancing your overall fitness, but to get the most out of your weight training efforts, you may need a little extra support. That’s where protein supplements come in.

These supplements can help you build muscle, recover faster, and perform better, allowing you to achieve your fitness goals.

In this article, I’ll take a look at the top 5 best protein supplements for weight training, so you can choose the best option for your needs.

The top 5 best protein supplements for weight training are as follows:

1. Creatine: The Ultimate Strength Booster

Creatine is a naturally occurring compound found in the body that helps to supply energy to muscles. This popular supplement has been shown to increase strength, power, and muscle size, making it an excellent option for weight training.

Creatine supplementation can help you perform more reps and lift heavier weights, leading to increased muscle growth and improved performance. Additionally, creatine has been shown to reduce muscle damage and promote faster recovery, allowing you to train harder and more frequently.

2. Beta-Alanine: Fight Fatigue with this Amino Acid

Beta-Alanine is an amino acid that helps to delay fatigue during high-intensity workouts. It works by increasing the levels of carnosine in the muscles, which helps to buffer lactic acid and reduce muscle fatigue.

Beta-Alanine supplementation has been shown to improve exercise performance, allowing you to train harder and longer, leading to increased muscle growth and improved performance.

3. Branched-Chain Amino Acids (BCAAs): The Essential Amino Acids for Muscle Growth

Branched-Chain Amino Acids (BCAAs) are essential amino acids that are particularly important for muscle growth and recovery. They can be taken before, during, or after exercise to help reduce muscle soreness and promote recovery.

BCAAs have been shown to increase protein synthesis, leading to increased muscle growth and improved performance. Additionally, they can help to reduce muscle damage and promote faster recovery, allowing you to train harder and more frequently.

4. Protein Powder: The Convenient Way to Boost Your Protein Intake

Protein powder is a convenient and effective way to increase your protein intake and support muscle growth and recovery. It is an excellent option for individuals who struggle to consume enough protein through diet alone, as well as for athletes and bodybuilders who need extra protein to support muscle growth and recovery.

Protein powder comes in various forms, including whey, casein, soy, and plant-based, and can be added to smoothies, shakes, and other recipes for an easy and convenient way to increase your protein intake.

5. Nitric Oxide Boosters: Improve Blood Flow and Oxygen Delivery to the Muscles

Nitric oxide boosters, such as L-Arginine, are designed to increase blood flow and oxygen delivery to the muscles, which can help improve exercise performance and delay fatigue. They work by increasing nitric oxide production, which dilates blood vessels and improves blood flow.

This increased blood flow can help deliver more nutrients and oxygen to the muscles, allowing you to train harder and longer, leading to increased muscle growth and improved performance.

In conclusion, protein supplements can be an effective tool for maximizing muscle growth and performance when weight training.

Whether you choose creatine, beta-alanine, BCAAs, protein powder, or nitric oxide boosters, it’s important to choose a high-quality product that is appropriate for your specific needs and health status.

That is it for this episode. Please share it below if it has helped you.

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In episode 10 I wrote about the best ways to speed up your metabolism. Here I will be discussing the 5 types of activity levels.

What is Activity Level?

An activity level is how active you are as an individual in your day-to-day life. The activity level plays a vital role in how you are supposed to eat in order for you to be eating right or enough for your body.

Our activity levels vary depending on the type of job that we do, how busy we are, how inactive we are, or what we do on our day to day basis.

Knowing what your activity level is will help you to determine the number of calories that you need for your body in order for you to reach your body goals.

What Activity Level Am I?

There are 5 types of activity levels:

• Sedentary – A sedentary level is a level where a person is always idle. At this level, there is hardly any physical activity or exercise that is being done.

Some of the activities on a sedentary level include watching TV, playing video games, working a desk job, etc. This person walks 0 to less than 5000 steps on a daily basis & they do not exercise at all.

• Low or Somewhat Active – A low active level is a level where a person is active but not as much. At this level, there is activity but the impact of the activity is extremely low.

Some of the activities on a Low active include cleaning, walking out your dog, watering plants, etc. This person walks somewhat between 5000 to 9999 steps on a daily basis. They may also exercise 1 to 2 times a week.

• Moderate Active – A moderate active is a level where a person is fairly active. At this level, there is physical activity such as swimming, weight lifting, walking for an hour, bicycling, etc.

This person walks between 10000 to 11999 steps on a daily basis. They may also exercise 3 to 5 times a week.

• Highly Active – A highly active is a level where a person is very active. At this level, there is demanding physical activity like working as a carpenter, skating, heavy weight lifting, and aerobics (moderate to heavy).

This person walks anywhere from 12000 to 14999 steps on a daily basis. They exercise 6 to 7 times a week.

• Extremely Active – An extremely active level is a level where a person’s activity is vigorous. Basically at this level, the physical activities include Jogging or running, Racewalking, Hiking uphill, Cycling more than 10 miles per hour (16.09 kilometers per hour), steeply uphill, Swimming fast, or lap swimming.

This person walks anywhere from 15000 steps & above on a daily basis. They exercise 2 times a day every day.

Now that you know which activity level you fall under, use this to determine how many calories you need per day for your body.

This will help you to eat enough calories for your body type according to how active you are.

This in turn will assist you when it comes to maintaining, losing, or gaining weight.

If you would like to lose weight without using your activity level, I highly recommend that you get yourself this personalized diet that will help you to lose weight according to your food preferences.

That’s it for this post. I hope it has helped you to determine how active you are.

If this post has helped you, please share it on your social media to help others who might be in need of this information.

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In Episode 9, I wrote about 4 reasons why you can’t gain weight. In this episode, I will be discussing ways how to speed up your metabolism.

What is metabolism?

Metabolism is the process where your body converts food & drinks to energy.

As people, we all have different types of metabolisms depending on the type of body that we have.

There are 3 different types of metabolism:

1. Endomorph
2. Mesomorph
3. Ectomorph

Endomorph – A person with an Endomorph metabolism is a person who gains weight easily & finds it hard to lose weight.

This person can work out a lot but immediately once they stop, it is easy to regain all the weight that was lost.

An endomorph should eat less processed carbs, and enough protein, and ensure that they are eating at a caloric deficit in order for him/her to lose weight.

Check out this full article if you want to know more about what an Endomorph is

Mesomorph – A person who is naturally muscular. This type gains muscle easily.
It doesn’t take too long for a Mesomorph to lose fat.

A mesomorph person can eat whatever they want and will hardly gain any fat.

If you want to know more about a Mesomorph in-depth, check out this article

Ectomorph – An Ectomorph is usually skinny and hardly gains muscle. This type finds it hard to gain weight.

They have to eat at a caloric surplus in order for them to gain weight.

This is the person who can eat as much but will hardly or never gain weight due to their metabolism being very high.

An Ectomorph needs a lot of protein in order to gain weight.

If you want to learn more about an ectomorph, read about it in this full article.

Now that you know which types of metabolisms there are, identify the one that best describes who you are.

Knowing your type of metabolism is important to your fitness journey as this will help you to know which exercises are suitable for you & which diet works best for you.

Ways how to speed up your metabolism

There are various ways to speed up your metabolism depending on the type of metabolism that you have. They are:

• Eating more fiber
• Drinking enough water
• Consuming more protein
• Weight lifting

1. Eating more fiber – Consuming food with a lot of fiber is good when it comes to increasing your metabolism. Fiber is hard for the body to break down.

2. Drinking enough water – Water has been shown to increase your resting metabolism by 10-30%. Aim to drink 6 to 8 glasses of water daily.

3. Consuming more protein – Consuming enough protein makes you burn more calories. Aim to consume 0.8g to 1g per pound of body weight.

4. Weight lifting – Weight lifting also increases your metabolism. The more muscle you have, the more calories you burn.

That’s it for this episode. I hope this article has helped you to identify the types of metabolism and how to effectively speed it up.

In the next episode, I will be discussing 5 types of activity level

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Juventinius The Great