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WEIGHTlifting, weight loss AND HEALTH VIDEOS
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Weight Training and Health Videos
Safe and Strong
-You and your Doctor know You best
-Efficient Warmup
-Stretch for Strength
-Save your back, joints, knees and shoulders
-Sets and Reps
Better Power options
-Back, Triceps, Biceps, Chest and Shoulders
-Legs are covered in the Safe and Strong video
High Intensity Interval Training
-Always be tuned in to how you feel and what is safe
-15 Minutes of HIIT burns as much as 40 minutes of steady cardio
-Warmup, 20/10/8 set then lower heart rate, repeat for 2 or 3 total sets, then cooldown
-Burns calories for up to 24 hours after workout
-Slows aging at the cellular level
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Protein and recovery to maximize weightlifting results
-Tear Down
-Build/Feed
-Rest muscle groups for 48 hours
-Sleep
Antioxidant rich and super foods
-Always consult with your doctor on anything that may not be safe for you
-Goji berries and green tea
-Frozen wild blueberries and dark fruits
-Steamed baby spinach, broccoli and carrots
-Almonds, pecans, pistachios, and walnuts (if you are not allergic to nuts)
-If you are not allergic, organic honey and organic granola
-Almond milk and Soy milk
-If you do not eat animal proteins make sure you get all the needed essential amino acids and needed nutrition for your organs and overall health
Gut health and better way to manage calorie intake
-A large part of our immune system is based on our gut health
-Focus on waist size, not weight, muscle weighs more than fat, many great daily calorie calculators by gender, weight goals and activity
-Keep total calorie tracking easy, focus on daily average by week, not by day, but try to hit total grams of protein goal every day
-Take advantage of times when you are not hungry, but still consume protein by supplementing with protein powder or other safe options
-Some high protein food options (Greek yogurt, cottage cheese, lean meats, fish, healthy legumes)
-Aim for only consuming 10%-20% pleasure calories of total calories
-Incorporate healthy high satiety foods, easy to search great options
-Sugar and inflammation (average daily sugar grams times 365)
Supplements
-Check with your doctor to see if these are safe for you
-Consuming from natural sources is almost always the best option
-Super greens powders
-Gut health vitamins
-Multivitamin for age and gender
-Super B and C vitamins
-Vitamin D
-Zinc
-Joint supplements
-L-lysine
-Fish oil/Omega supplements
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Creatine and stay natural
-Many years of research on Creatine shows that it is safe for most people when used correctly
-Only use natural and safe products
-Performance enhancement drugs like steroids are cheating and very dangerous
-If safe for you, consider only using Creatine and other additional natural and safe products when you need peak performance, but not all the time
Weightlifting increases longevity and IMPROVES YOUR quality of life
-More and more research is coming out proving that weightlifting is one of the best ways to increase longevity and quality of life
-Weightlifting also helps to strengthen your joints and protect your body
-Weightlifting is great for improving your attitude and mental health
-Your body will keep you from doing what you want to do physically or help you do what you want to do
-Weightlifting will help reduce the amount of money and time related to health issues as you get older
-Set physical activity goals when you are older to keep you motivated to stay in shape
Working out at home
-Efficient warmup extended for a HIIT
-Bands with door anchor option
-Safe pushups
-Squats with holding on or sitting up and down
-Abs and Core
-Even a 10-15-minute workout is good
Links to highly respected sources for health information
Articles about weightlifting health benefits including longevity
Want to live longer and better? Do strength training - Harvard Health
Weight Lifting May Help You Live Longer, Study Says | Time
Pumping weights could help you live longer - BBC News
Muscle Is the Cornerstone of Longevity | Worth
Strength training: Get stronger, leaner, healthier - Mayo Clinic
Resistance and Mobility Training are Key for Healthy Aging (healthline.com)
Strength Training 30 To 60 Minutes A Week May Help You Live Longer, Studies Say (forbes.com)
14 Benefits of Strength Training, Backed by Science (healthline.com)
Links to videos of inspirational people
80-year-olds who lift weights and are in amazing shape
TELL YOUR BODY YOU NEED IT. WORKOUT.
HEALTH AND FITNESS BLOG
Move more and burn more calories post:
Disclaimer: Always consult with your doctor before starting any new fitness or health routine to ensure it’s safe and appropriate for your individual needs.
Easy Ways to Incorporate More Movement Throughout Your Day and Burn More Calories
When it comes to improving your health and fitness, you don’t need to overhaul your life or spend hours in the gym. One of the simplest and most effective strategies is to add more movement into your daily routine. These small changes can lead to big results over time.
1. Take Walking Breaks
Set a timer to get up and walk every 30–60 minutes. Even a quick 5-minute stroll around your home or office can boost circulation and increase your calorie burn.
2. Park Farther Away
Choose parking spots that are farther from entrances. The extra steps you take walking to and from your destination can really add up over the course of a week.
3. Use the Stairs
Whenever possible, opt for stairs instead of elevators or escalators. It’s a simple way to get your heart rate up and strengthen your legs.
4. Do Mini Workouts
Use downtime during your day for quick movements — try bodyweight squats, lunges, jumping jacks, or stretching during commercial breaks or while waiting on the microwave.
5. Stand More Often
Standing burns more calories than sitting. Try a standing desk, or make it a habit to stand while on the phone or during meetings.
6. Walk While You Talk
Phone calls are the perfect time to get some steps in. Walk around the house, your yard, or your office while chatting.
7. Wear Apparel That Inspires You
Wearing comfortable, functional, and motivational gear can be a powerful reminder to stay active and focused on your goals.
Check out our premium apparel at LiftForLife.net’s Shopify store — designed to motivate and empower you to live your healthiest, strongest life. Whether you’re lifting, walking, or just getting things done, our gear moves with you and keeps you looking sharp.
Consistency is key. By making small, intentional choices to move more each day, you’re investing in a stronger, healthier version of yourself — one step at a time.
The Powerful Benefits of Weightlifting post:
Disclaimer: Always consult with your doctor before starting any new fitness or health routine to ensure it’s safe and appropriate for your individual needs.
The Powerful Benefits of Weightlifting Backed by Trusted Sources
Weightlifting is one of the most effective and proven methods for building strength, improving metabolism, and enhancing overall wellness. Whether you’re new to lifting or have years of experience under your belt, consistent resistance training can offer a wide range of physical and mental health benefits. Here’s a breakdown of the top science-backed benefits of weightlifting—supported by some of the most trusted health sources.
1. Increases Muscle Mass and Strength
According to the Mayo Clinic, strength training helps build lean muscle mass and improve muscular strength, which supports better balance and coordination, especially as you age.
Source: Mayo Clinic – Strength Training
2. Boosts Metabolism and Aids Weight Loss
Weightlifting increases your resting metabolic rate, which means your body burns more calories even at rest. The Harvard Medical School confirms that strength training helps manage weight and can improve body composition more effectively than cardio alone.
Source: Harvard Health – Strength Training
3. Strengthens Bones and Prevents Osteoporosis
The National Institutes of Health (NIH) highlights that resistance training increases bone density and reduces the risk of osteoporosis, particularly important for aging adults.
Source: NIH – Osteoporosis and Resistance Training
4. Improves Mental Health and Reduces Stress
The Cleveland Clinic reports that regular strength training not only reduces anxiety and depression but also improves mood and cognitive function.
Source: Cleveland Clinic – Mental Health Benefits
5. Enhances Heart Health and Blood Pressure
Weight training helps reduce blood pressure and improves circulation. The American Heart Association supports incorporating strength training for improved heart health.
Source: AHA – Physical Activity
6. Recommended for people with Chronic diseases and Disabilities
According to the Centers for Disease Control and Prevention (CDC), strength training can help people with chronic diseases and disabilities.
Source: CDC Chronic Conditions & Disabilities
Ready to build a stronger you?
At Lift For Life, we’re here to support your journey with premium apparel designed for those who take their strength seriously. Show off your dedication with our high-quality gym wear—built for performance, crafted for confidence.
Explore our collection now on our Shopify Store and wear your goals with pride.
Consistency is key. By making small, intentional choices to move more each day, you’re investing in a stronger, healthier version of yourself — one step at a time.
Weightlifting benefits on bones and skeletal system post:
Weightlifting isn’t just about building muscle—it’s a powerful tool for enhancing bone health. Engaging in regular resistance training can help maintain and even increase bone density, reducing the risk of osteoporosis and fractures.
Why Bone Health Matters
As we age, our bones naturally lose density, making them more susceptible to breaks. Incorporating weightlifting into your routine can counteract this process by stimulating bone growth and strengthening the skeletal system.
Benefits of Weightlifting for Bones
- Increases Bone Density: Resistance exercises apply stress to bones, prompting them to grow stronger.
- Improves Balance and Coordination: Stronger muscles support joints, enhancing stability and reducing fall risk.
- Enhances Joint Health: Regular lifting can alleviate joint pain and improve mobility.
Getting Started Safely
- Consult a Professional: Before beginning any new exercise regimen or diet and or supplement changes, especially if you have existing health concerns, speak with a healthcare provider.
- Focus on Form: Proper technique is crucial to prevent injuries. Consider working with a certified trainer.
- Start Slow: Begin with lighter weights and gradually increase as your strength improves.
Nutrition and Recovery
- Protein Intake: Essential for muscle repair and bone health. Incorporate lean meats, dairy, or plant-based proteins into your diet.
- Calcium and Vitamin D: Crucial nutrients for bone strength. Ensure adequate intake through diet or supplements if necessary.
- Rest and Recovery: Allow time for your body to heal between workouts to maximize benefits.
Embrace weightlifting as a lifelong practice to support your bone health and overall well-being. Remember, it’s never too late to start!
At Lift For Life, we’re here to support your journey with premium apparel designed for those who take their strength seriously. Show off your dedication with our high-quality gym wear—built for performance, crafted for confidence.
Consistency is key. By making small, intentional choices to move more each day, you’re investing in a stronger, healthier version of yourself — one step at a time.
PLEASE CLICK ON PHOTOS TO SHOP & STAY MOTIVATED. THANK YOU!
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