Archives for July 2012

Resistance Training Exercises To Lose Weight

resistance training exercisesThere was a time, several years ago, when I looked at myself in the mirror and thought ‘Gee where is that lean and athletic looking body that I possessed in my 30s?” It was an undeniable fact that I was now obese, having put on over 30 kilos since the days of my youth! I really needed to lose weight as my current flabby stomach and low fitness levels were going to cause me to have major health problems in the future. There was now definitely a need for me to get some useful health tips in order to set up a plan to enable me to regain the lean and healthy body I once possessed. It took me a lot of time to discipline myself to a healthy diet to ensure my body was getting proper nutrition but I knew that I also needed to combine healthy eating habits with regular exercise. In my younger days I used to carry out cardiovascular exercises through running but these days it is confined to brisk walking. I decided to supplement this with resistance training exercises as this helps me burn calories plus at the same time keeping my body lean and strong.


If you want to lose weight, resistance based exercises are extremely important as they increase the growth of lean muscle in the body. Why is this important? It is because every pound of muscle you have hastens the rate at which your body burns fat. This is one of the common forms of strength training involving an elastic form of resistance through the body being pulled, squeezed, bent, or stretched naturally during the course of exercise.
Resistance based exercises can involve using devices such as weight machines, resistance bands and dumbbells. It can also be achieved by using your own body weight as resistance by doing exercises such as squats, push ups, lunges and pull ups.resistance training exercises

When you only do cardiovascular exercises such as running or brisk walking, your body’s metabolism slows down once your workout is over. However when you combine this with resistance training, your metabolism stays boosted long after your workout is over—even when you’re relaxing, sitting down in your lounge!

While you may still not be convinced that resistance training is important for losing weight, consider this for a moment. If you have two men standing side by side who are the same height and weight, and one of them seems to have a body that is mostly lean muscle while the other man’s body appears to be soft and flabby, the man with the lean muscle will look smaller. For what reason? It is because muscle is compact and takes up far less space in the body than fat does.


Many people dislike the idea of resistance training exercises because they wrongly believe that these will give them huge muscular frames! However most of the people who get bulky muscles either train specifically for this purpose, such as professional bodybuilders or they achieve this through performance-enhancing substances.

Resistance based, general strength exercises will NOT make you bulky. All it will do is make you stronger, shapelier and leaner. Very desirable targets don’t you think?


• Target your resistance training exercises to three times a week. Don’t over exert yourself. It is important to remember that when strength training, muscles must be given time to recover. You should aim to rest one day between each session.
• Be sensible about lifting weights, not too heavy or too light. If you lift weights that are too heavy you can get injured, and weights that are too light won’t be a challenge to your body and you won’t achieve any benefit..resistance training exercises
• To derive the maximum benefit use slow, controlled movements rather than rapid movements when you are doing resistance based exercises. The reason for this is that if you lift weights too fast you will use speed instead of strength to get you through your exercise repetitions, which does not produce worthwhile results..
• Also gradually increase the number of times that you lift weights as if you do the same number of repetitions all the time, there is no challenge to your muscles and your progress slows down. Reassess your resistance training program every few weeks to ensure a steady upwards progress in results.


Do you want to see your fat really melt away? If so combine your quality resistance training exercises program with a sensible healthy diet and get plenty of cardiovascular exercise.

By using these tips you can improve the way you look and feel through weight loss. Check out the following report on the benefits of an effective diet which shows you what I do when I need to lose weight. Click on the link below to see it.


Keep fit and enjoy a happy, healthy lifestyle.

James Kelly

High Wycombe, Western Australia,6057


Healthy Balanced Diet Will Keep You Trim

You have heard the saying ‘You are what you eat’ and nothing is more truer in this modern day society where obesity is commonplace. Nobody wants to be overweight and suffer the associated health problems so how can this be avoided? It is common knowledge that if you want to achieve weight loss you should first of all be eating a healthy balanced diet each day. Yes, everyone knows that you also have to exercise as well but diet is of utmost importance when it comes to managing your weight properly. I hope these tips on  a ‘healthy balanced diet’ will give you some simple, yet effective means for you to make the proper health changes in the way you eat each day.

healthy balanced diet




You should eat some healthy fats in your meals. This is most vital as eating enough healthy fats is important for maintaining proper fat burning and muscle growing hormone levels in the body. Having sufficient healthy fats in the diet also helps to control your appetite. Some of the best healthy sources of dietary fats are avocados,seeds,raw nuts,egg yolks (from free range eggs),coconut oil (a great source of healthy saturated fats ) extra virgin olive oil (which contains the highest antioxidant content of olive oils), and grass-fed meats (which contains a healthy fat source linoleic acid, which can assist in burning body fat and building muscle).

Here is a healthy tip for you — get in the habit of eating a handful of raw nuts (walnuts,almonds and pecans are tasty healthy choices) three times a day about half an hour prior to meals. This should help to curb your appetite and give your body some important fiber, protein, and healthy fats. This will also result in you eating less calories overall at mealtimes and getting more nutrition at the same time due to most nuts being high in nutrient density.


With each meal and snack that you eat you should also endeavor to eat some high quality protein food. You get get this from organic foods such as grass-fed meats, grass-fed raw dairy ( cheese etc ), and others such as such as beans and nuts which suppress appetite, making control over calories intake easier. When you get ample quality proteins this will also help you to build lean muscle, particularly if you are carrying out regular exercise targeted towards strengthening the body. The combination of protein in the healthy diet with exercise will cause your body’s metabolism to run at a higher rate with more lean muscle which is good for your health. One other benefit of eating sufficient protein at mealtimes is that it helps your body control blood sugar and insulin levels by slowing the breakdown of the carbohydrates that have been eaten.

healthy balanced diet


Whilst diet experts differ in their opinions of the benefits of extremely low-carbohydrate diets, I do consider that one of the principal reasons that so many people struggle to lose weight for most of their lives is due to daily eating excessive amounts of processed carbohydrates such as refined grain-based starches and refined sugars.

It is far better for your health to eat the natural sugars contained in in whole fruits and berries because the fiber in fruit helps to slow the blood sugar reaction in your body. However avoid fruit juices, which contain mostly sugar and have the fiber removed at the processing stage.
I have noted that when people start to cut down their grain consumption (from pasta,cereals,bagels,breads, etc), they find it easier to start to lose body fat. My recommendation is for people to reduce their consumption of grains and instead eat more carbohydrates in the form of fruit and vegetables. People will find that it is much easier to control their weight if they follow those simple steps in a healthy balanced diet.


I am confident that with these ‘health and wellness tips‘ you will start to see a leaner body and more energy in no time if you follow the above three tips for eating a smarter,healthy balanced diet. Click on the link below for more helpful tips.




health and wellness tipsKeep fit and enjoy a happy, healthy lifestyle.

James Kelly

High Wycombe, Western Australia,6057