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Start Strong: 7 Strength-Training Tips To Pump-Up Beginners

Start Strong: 7 Strength-Training Tips To Pump-Up Beginners Get Off To A Strong Start With Strength-Training Notes For Newbies. Strength training can intimidate fitness newbies, especially if you’ve never used the machines with pulleys and levers, or you don’t want to stand next to that grunting expert weightlifter. However, strength training is a crucial part […]

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Get Off To A Strong Start With Strength-Training Notes For Newbies.

Strength training can intimidate fitness newbies, especially if you’ve never used the machines with pulleys and levers, or you don’t want to stand next to that grunting expert weightlifter. However, strength training is a crucial part of fitness that can’t be ignored. Cardio exercise alone isn’t enough. You don’t have to bench press like a Mr. Olympia bodybuilding champion, but even a few days of light strength training on a weekly basis can benefit your health, as well as your physique.

Not only does resistance training help build muscle strength, it increases the body’s resting metabolic rate, prompting more calorie-burning throughout the day. Resistance training also reduces blood pressure, decreases osteoporosis risk, and improves balance. For strength-training beginners, trainer Jen Cohen offers 7 tips will start you on the road to becoming a regular “lifter.”

1. Do A Cardio Warmup
It’s important to get your heart rate up before starting your strength-training routine. Begin with a 5-minute warmup of brisk walking, light jogging, or dynamic stretching. Dynamic stretching uses controlled movements to loosen up your muscles and increase your range of motion. Try doing some walking lunges or butt kicks.

2. Learn Proper Technique
In order to prevent injuries, you must know proper form and technique. Proper technique will make sure that you’re working the right muscles without straining. If you’re a true beginner, it can be beneficial to invest in a single training session. A trainer can show you the correct positions, grips, and motions while also helping you create a basic strength-training routine. If you don’t want to spend the money on a trainer, there is a lot of free content online to help you learn proper form. Check out these fitness apps for help, or follow me on Facebook for tips.

3. Know Your Options
You may associate strength training entirely with dumbbells, but they aren’t your only option. In fact, there are many modes of strength training at the gym, and even in your own living room! You can use resistance bands, weight bars, kettlebells, medicine balls, exercise balls, your own body weight… the list goes on! You can also take advantage of strength-training classes your gym may offer. Classes are a great way to learn how to use equipment that’s new to you while also keeping your routine fresh.

4. Determine Your Proper Weight Amounts
Figuring out how much weight you should be using for a given exercise requires a bit of experimentation. Keep in mind that in the beginning it’s better to err on the side of too light than too heavy. If you’re doing 3 sets of 12 reps of bicep curls, your arms should feel fatigued by the last set, and extremely fatigued by the last few reps. Your arms should be working hard, they might even be a bit shaky, but you shouldn’t ever feel extreme discomfort. If you blow through your sets without any trouble, up your weight. If you’re done by the second set, drop down in weight.

5. Work On Imbalances
Most people are stronger on one side of their body than the other. For this reason, I’m a big proponent of isolating each side of your body during strength training so that they’re worked equally. For example, single-leg squats will ensure that you’re relying solely on the muscles in your working leg, instead of letting your stronger leg do more of the work. Having balanced strength on both sides of your body is a true indicator of overall fitness, so try out some isolated moves!

6. Allow Your Routine To Evolve
As you become more familiar with strength training, it’s important to start incorporating new exercises and equipment into your routine. If you’re getting bored with your workout, your muscles are, too. Spicing up your sweat sessions will trick your muscles and ensure that they’re working to their full potential. You should also monitor your weight amounts and raise them as you get stronger.

7. Don’t Forget To Rest
Strength training causes tiny tears in the muscles, which then heal stronger than before. These tears are good, but only if you allow them time to heal properly. The average person needs 24 to 48 hours of rest to heal in between workouts so make sure you allot yourself that time. People are often more gung-ho at the beginning of their workout program and sometimes overdo it. Listen to your body. Soreness is fine, pain is not.

 

Read full article on Health.com.
Photo courtesy of Goodfon.ru

 

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5 Lifestyle Changes You Should Do in 2020

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Doing various lifestyle changes can be difficult especially when you attempt to initiate huge modifications that merely remain unfulfilled over time. Experts assert that planning small changes is more practical and achievable in real life.

Drink more water

The regular intake of water provides a multitude of benefits. Water helps reduce the frequency of migraines; it helps slow down aging; it aids in digestion; it assists in weight loss, among others. Drinking 6 to 8 glasses of water each day provides you with more energy, enabling you to manage the daily grind.

Go for daily walks

We all know that exercise helps keep us healthy, as well. However, not everyone has the time—or inclination—to start a rigorous and time-consuming exercise routine. Nonetheless, you can still keep yourself healthy by taking daily walks. You can start by taking a walk after you get up from bed each day and then do another round when you get home from work in the afternoon. If you are working from home, take several breaks and walk in your front yard or garden for a few minutes each time.

Begin writing a gratitude journal

Stress gets accumulated due to the many upheavals of daily life. There is a lot to complain about and work can become too stressful at times. You should know, though, that stress and worry can be debilitating to your health. Starting a gratitude diary allows you to destress yourself, realize how blessed you are, and allow catharsis to unfold.

Do a few minutes of reflection and meditation

Because you tend to be so busy each day, you forget to find time to reassess all the things that you are already blessed with. Worries are everyday facts of living. However, you do not have to dwell on them all the time. Find a few minutes to reflect upon the good things in life. Stay still and silent for a bit. Listen to the birds and smell some flowers if you can.

Ask for help when you need it

The funny thing about most people is that it is considered a crime to ask help from others. Most people think that admitting the need for help is tantamount to admitting weakness—a terrible blunder for one’s dignity. However, it is essential to remember that no one’s perfect and that a lot of us need assistance from time to time. Learning to lower yourself and admit the need for aid ultimately lightens your soul—and even helps you learn the virtue of humility.

In essence

It is necessary to plan some changes in your life. These changes can help lighten your everyday burden and eventually welcome more positivity in the different aspects of your existence. However, you should start with doing small modifications. Keeping them small allows you to easily fulfill them because big goals tend to be too difficult especially when you’re too busy trying to keep up with the daily hustle and bustle. Also, laugh a little. Accept your frailty and be at peace with the world.    

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8 Ways of Dealing with People You Don’t Like

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It always helps to note that no one in this world is perfect, according to the author of “A Paperboy’s Fable: The 11 Principles to Success,” Deep Patel. That means that everyone, including you, is filled with various weaknesses and strengths that need to be considered when attempting to understand someone else.

Patel highlights several tips for dealing with people you don’t like. He asserts that it is essential for everyone to learn—and remember—these tips, especially since the failure to do so may only mean limiting oneself in the process.

Accept that you cannot deal with everyone

Patel says that it is normal not to like everyone. Each person has his own personality. Some may have a dominant personality, and others may have a timid one. However, this does not mean that you are a “bad person,” which does not mean that the other person is one.

Attempt to find positivity in the other’s words

It is always essential to give someone the benefit of the doubt. Not everyone is out to sabotage you, and you aren’t always about to hurt anyone, too. Hence, even when someone else says something hurtful, it may not be meant that way for the other person. Learning to pick through the other’s words of the other person may be helpful, as well.

Stay in touch with your emotions

Patel also mentions that our emotions play a significant role in understanding the people around us. Our feelings can affect how we view others. As they say, when you are in a bad mood, you also tend to see the world as ugly. In contrast, feeling good tends to make us see the world in a more benevolent light.

Try not to take things personally, and put some space

Taking things personally all the time can also hinder understanding. Emotions play a massive part in analysis. Staying objective lets us see the bigger picture and permit empathy to arise. Put some space between you and the person you don’t like, as well. This will further allow you to look at things more objectively.

Calmly express how you feel and find a referee

When you’re about to burst, try to relax yourself first. Spontaneity can be good at times, although saying what you feel when you feel so may further damage communication. Try to soften your words and say things in a quiet, relaxed voice. You can also find a mediator to help you communicate your thoughts better.

Choose your battles

Remember also that not all battles are worth your time. As they say, try not to go down to the other’s level. If you can still ignore them, then you are free to do so.

Never be defensive

Defensiveness means you are on your way to the losing end. It is always best to state facts and avoid having to explain everything you say. As long as you aren’t doing anything wrong, there shouldn’t be a reason for you to explain yourself to anyone.

You are in control of your own happiness

In the end, you are the one in control of yourself—and your own happiness. Never let anyone dictate how you act or feel. When you let others irk you to no end, you are merely allowing them to control you.

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Beauty

Black Designers Celebrated During the Milan Fashion Week

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Five designers were part of the Black Lives Matter campaign in the Italian fashion group of the event. A name inspired by the international movement trending worldwide as a form of protest against racial injustice. However, due to the pandemic, the event was one of the first fashion week’s virtual shows. The digital event named We are made in Italy was filmed at Milan’s grand Palazzo Clerici and hosted the summer/spring 2021 collections of Joy Meribel, Karim Daoudi, Mokudu Fall, Claudia Gisele Ntsama, and Fabiola Manirakiza. As Manirakiza was initially from Burundi, Mokodu Fall and Claudia Giselle Ntsama grew up with a family of tailors from Cameroon. At the same time, Karim Daoudi was born in Morocco, and Joy Meribel grew up in Nigeria. The five designers were mentored by the only black member of the Italian fashion council, Stella Jean. The Italian-Haitian was also campaigning against racism in the industry. According to Jean, Made in Italy used to represent itself around the world as a white concept. However, now it is no longer like this as the new Italy doesn’t want to be part of it.

Going against the grain

According to the Italian high fashion black designers, they believe that it is essential to show the world that Made in Italy doesn’t correspond to any particular color.  They want to abolish the prejudice of being Italian means being white. They claim that this world we live in is a world that only a few know of its existence, and even fewer are able to enjoy it. 

However, since the show was dedicated to black Italian designers of Milan’s fashion week for the first time, it’s debut was the marking point in the official calendar. A strong move of the organizers in the hope of highlighting the lack of diversity in the industry. 

According to Stella Jean, it is quite depressing to think that most Italian brands enjoyed by worldwide attention have a mass amount of influence on billions of people who don’t even realize that an entire generation in Italy is asking for a voice and space.

Jean demands that the sector governing body support black designers and have called out Italian fashion houses to confront racism.

Making a permanent mark

Some may even say that predominantly, Italy has shown blindness to horrifying racing hiding underneath its skin. 

Jean claims that it is unfair that some people remain invisible. Italian brands tend to pretend not to see them and give most of their attention in an inappropriate way towards the Black Lives Matter movements outside of Italy. Instead, they would focus on things happening in the United States while ignoring things happening in their own country. She believes that Italy has a serious racial problem, and if we don’t open the wound now to heal it, it will never heal. 

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