The Benefits of Incorporating Strength Training into Your Fitness Regimen

Strength training is an important part of any fitness regimen, as it helps build and maintain muscle mass and improve overall strength and function. If you’re new to strength training or haven’t incorporated it into your fitness routine, here are some reasons to give it a try:

Increases muscle mass: Strength training helps increase muscle mass, which can lead to a higher metabolism and improved body composition. This can help you burn more calories and lose weight or maintain a healthy weight.

Improves bone density: Strength training can help improve bone density, which can reduce the risk of osteoporosis and other bone-related conditions. It’s especially important for women to incorporate strength training into their fitness routine, as they are at higher risk for bone loss as they age.

Increases strength and function: Strength training can help improve overall strength and function, making it easier to perform everyday tasks and activities. It can also improve balance and coordination, which can reduce the risk of falls and injuries.

Reduces stress: Strength training can be a great way to relieve stress and improve mental health. Exercise has been shown to release endorphins, which can help improve mood and reduce feelings of anxiety and depression.

Increases self-confidence: As you see improvements in your strength and physical appearance, you may experience an increase in self-confidence and self-esteem. This can have a positive impact on other areas of your life and improve your overall well-being.

Can be done anywhere: Strength training can be done anywhere, as it doesn’t require any special equipment or facilities. You can use your own body weight or simple equipment like dumbbells, resistance bands, or a medicine ball to get a good workout.

Can be modified to fit your fitness level: Strength training can be modified to fit your fitness level, whether you’re a beginner or an experienced athlete. You can start with low weights and high reps and gradually increase the intensity as you build up strength and endurance.

Can be done at any age: It’s never too late to start strength training. It can be beneficial for people of all ages, including seniors. It’s important to consult with a healthcare professional or personal trainer if you have any health conditions or are unsure about how to safely incorporate strength training into your routine.

By incorporating strength training into your fitness routine, you can reap a number of benefits for your physical and mental health. Remember to start slowly and gradually increase the intensity as you build up strength and endurance.

The Power of Sex – Promoting Fitness in More Ways Than One

sex and exercise

When people talk of fitness, they often associate the word with extensive dieting, workout sessions and denying oneself the pleasures of life. There is one thing, however, that can help promote fitness in more ways than one. Sex. That’s right, the simple joys of having sex with your partner is in itself an extensive workout program, and can help you in more ways than one: A physical experience The physical fitness benefits of sex are quite obvious for both men and women, as all the bucking and grinding definitely breaks any person into a sweat. Most men take ED pills to have a great intimate time in bed.

It is the more subtle effects of sex on the heart and lungs, however, that truly gives sex its powerful fitness benefits. The increased heart rate and deeper breathing helps stimulate the flow blood, which in turn strengthens both the respiratory and circulatory system – always a good thing for physical fitness. You could even add a couple of supplements like Excite Male Performance by Dymatize into the picture to really help boost not only your sexual prowess and libido, but your muscles as well.

A relaxing experience-

 A person who feels great is a person who is truly fit, as fitness is not just defined by bodily strength and toughness. Sex is the insertion of a man’s penis in a woman’s vagina, but great sex is the complete release of inhibitions and personal restraints. Such acts of “letting go” provides a great way for a person to relax, making them feel stronger, happier and more content and committed at the end of the day. Factor in the physical exercise that comes with sex, and you have one of the best ways to wind down and get rid of stress known to man.

A spiritual experience Sex is not limited to the realm of physical fitness and relaxation, however. Sex is not just a purely carnal act, as mainstream pornography or easy-come, easy-go relationships make it out to be. Engaging in a healthy sexual relationship, built on the foundations of intimacy and closeness, will provide both partners with somebody to invest their emotions in. Having a person to love and care for, so to speak, is one of the cornerstones of complete fitness, and can only be defined as a spiritual experience with another person.

Three experiences combined You may be wondering what, exactly, does relaxation and spiritual attachment in sex have to do with physical fitness. You can ask any doctor that keeps up with the times, and they will always confirm that the mind is delicately intertwined with the body. If one is neglected, the other will suffer. You can even see this for yourself. Notice how lousy you feel when you have a serious cold or migraine pulsing in your head, and notice how sluggish your body feels when you are sad and depressed. The same goes for sex – it becomes a great way to build fitness if you enjoy it and do it with somebody you care for. So remember, do it right and you’ll get it right. Just remember to stay safe, or fitness will be the least of your worries!

Overview on Some of the Most Common Exercise Mistakes

physical fitness

Avoid Costly Exercise Mistakes



While spending close to 9 or 10 hours in a working setting is becoming very common, it becomes vital that you perform physical fitness exercise on a daily basis. Doing exercise can make you make you feel better. It is the best method that may help you in reducing stress, anxiety and depression as well. In fact, it is the best alternative that may even allow you develop a better frame of mind.


Perhaps performing daily exercise is more like driving a car. There are different ways of performing exercises and when you do your daily workout with incorrect posture, it may lead you very serious injuries and at times serious consequences. When you do physical fitness it is important that you get the most out it. It must be noted that there are right ways as well as wrong ways of doing exercise. In fact, these days many young men and women have the misconception that as long they are getting their adrenaline pumping and blood flowing, they are correctly performing their exercises. But, because you are getting pumped and are feeling good does not necessarily mean you are performing your exercises safely and in the right form.


There are plenty of errors that many people usually make during physical fitness workouts and so they should learn to become aware of bad form which makes one injury prone. Here are some of the most common exercise mistakes that people generally make:

Improper Stretching – No exercise is complete without proper pre-workout stretching. It is always important that you stretch properly. So, it is highly recommendable to stretch for few minutes prior to exercise, depending upon the muscles that will be used during the fitness activity. You must note that muscles that are generally supple, the probability is that it is less likely to get injured in comparison to the tight ones.


Improper set-up of Machine- If you are performing exercises by using different equipment then it’s  advisable to make sure any workout equipment you use is safe and set up well. Always adjust machines to fit your stature before using them. For example, if you are at the gym make sure you have a general idea of how the machine works before jumping on any machine blindly. Use a machine carefully and methodically at first, especially if you are not accustomed to such a workout equipment. And if you don’t know how to use it then it is always better to ask a staff member to demonstrate proper usage of any machine so that you don’t get injured or make a fool out of yourself.

gym injury

Instant Progression – Exercising too hard to early and even increasing the intensity too quickly is yet another common mistake that newbies make to try to get a toned-up body superfast; I would suggest taking it easy for the first few month if you are new to exercising or if you have not exercised in months or longer. Muscle tears and injuries are no fun, they don’t just happen to professional athletes, anyone can get injured at any time. So, the most vital thing that you need to focus on is consistency and gradual progression. The key here is gradual improvement in your body and health when you are new or just returning back from a long break.


If you are willing to put in the work by exercising regularly, you will reap the benefits of exercise in many ways from things such as improved stamina, strength, leanness, a higher sex drive, a more attractive body, better health, more confidence, and the list goes on and on.  In fact, gradual progression is important and may help in avoiding injury as well as making improvements in many other areas of one’s life, automatically just from performing regular exercise a minimum of 2 to 3 times a week.


Improper Breathing – This is another common mistake that many of us generally do. Many of us generally don’t pay any attention to our breathing when we perform physical fitness exercises, but you must incorporate proper breathing techniques into each exercise move. Proper breathing can regulate your exercise speed, concentration and work on your core muscles at the same time.


Avoiding Drinking Enough Water- Most of us generally drink water only when we are thirsty, but we need to understand that being thirsty is an indicator that your body needs water. Dehydrated condition can lead to cramps and even at times muscle tightness which can result in muscle tears. So it is always better to drink even more water to rehydrate your body.


Apart from those thing mentioned above, other areas that you need to be very careful in is to pace yourself and keep safety in mind at all times to avoid serious injuries or even worse. Always remember that even the best athletes didn’t become so overnight, it takes regular practice over time. It takes proper training and endurance. So enjoy your exercise, but at the same time make sure you do it safely.


Learning To Have A Positive Attitude


I just returned from a trip to Arizona, and on the way out there I bought a book by Joel Osteen titled It’s Your Time. It is a book about finding God’s favor in your life. In the book he tells how having negative thoughts can become so real to you that if you believe you will fail and dwell on it that is just what will happen to you. If you believe you are a failure you have already failed before you ever start whatever it may be. It could be your job, your bank account, your health, or any number of things.


Today I will talk about my own struggle with weight, and how this book has given me new hope to achieve my goal of losing weight and keeping it off. I bet you that at some point in time I have tried about every diet you can think of. I have been gun hoe to start with buying all the books and reading them. Then I would go to the store and buy all the right foods for the diet and throw all the bad foods I had around away. I always started out good with determination to stick with the diet plan and lose the extra 10 pounds I seem to struggle with. Well needless to say the negative thoughts always find their way in my head, and I would use every excuse you can think of to end the diet.


I know my body and was a heavy weight lifter for 10 years working with a trainer on specific body parts that I had plateaued on. I even went on to train many of my friends to work out the way some of my trainers had taught me. I weighted 205 with almost no body fat, I had definition and muscle tone you can’t imagine. At 35 years old I looked and felt better that when I was young, and was in better shape than most 25 yr old.


My trainer got married and moved away. When this happened I started finding reasons not to go workout and the weight hardness and tone started to decrease and replaced by a softer body. I admit that I often let negative thoughts interfere with my life, and after losing the motivation and desire to workout at times. I can come up with every excuse in the book why I can’t go on a diet right or go exercise. After reading the book by Joel Osteen I planned to change my thinking. I am going to the gym and I am going to stick with a diet, and I will not let the negative thoughts defeat me again because I have God’s favor and he wants me to achieve amazing things in my life. In order to do them I need to be healthy and being over weight and soft all over will destroy my health if I don’t take control of it. This rule applies to all of us not just me.


What ever you are struggling with in your life you have to learn to think positive thoughts, and let go of the negative. I challenge all my readers to start over. Turn back time and change your thought process because if you declare victory your life will turn around and good things will come your way; I’m a true believer in that. Think about this, walking 10 miles begins with the 1st step.

Workout Plan

A Workout Plan For You

You need to have a good workout plan when it is time for your workout routine. You should already have your workout plan mentally outlined at a minimum for the upcoming week. That way when you get to your workout machines or to the gym, you already have an idea of what work loan you will be doing for that day. I will cover several different workouts that will help you to develop your upper body along with some cardio movements for your heart as well. I have discussed several times why cardio and strength training together is a killer recipe for success in slimming and hardening your body. They work perfectly together because one is just right for your heart and building your endurance, while the other will make you leaner; which has many benefits including speeding up your fat burning rate while resting.

The biggest byproduct of working out is having a lot of energy, looking better, and being healthier. Having the energy to do the things you need to do in your daily life is certainly a plus. Looking better never hurts either. Being healthier is the best thing that could come from anyone’s workout regimen. We workout primarily for our health. Working out is definitely a positive for both you and your family  for many obvious reasons. As you may already know a lot of help issues can overtake our bodies if we don’t workout or do little to no physical activities in our daily lives; with that being said I will outline a good workout plan for you that will cover various types of exercises in this workout plan.


deadliftThere may be days where you are more interested in hitting weights for muscle gain instead of cardio. Then again there may be days where you’re more interested in doing cardio for heart strengthening and fat burn and purposes too. The workout plan below will have exercises where you will get both strength building and fat burning all together in one workout session. It is always important to make sure that you do both of them weekly either together in your workout plan, or separately. For example, one day you may want to do all cardio exercises where you get both heart straightening and fat burning all together in one workout session. The next day you might want to do all free weights for your workout; or you can do any percentage you want for either cardio or free weights, it does not have to be a 50/50 percentage mix. It is always important though to make sure that you do both cardio and resistance training weekly either together in your workout session, or separately. They both have tremendous benefits and will transform your body in little time. Not to mention all the other health benefits that comes along with being in shape like a strong heart, body and mind.


Always try to make sure you include a little of both types of workout in your exercises for the best possible results. Cardio alone is not the most effective way to slim down and lean up your body. The combination approach is the best way to get in shape fast. You always want to have a thin layer of muscles, if you will, underneath; which is a good fat burning foundation that will speeds up the fat burning process even when you are at rest. Here are some of the exercises I do in my workout plan