Anyone who’s gotten into a fitness routine will know the attraction of lifting weights daily. Daily lifting means more gains, right? There may be some benefit to it, but the answer is not as simple as that and it really depends on many factors.
Weight lifting or strength training has many overall health benefits. But even if your main focus is increasing muscle mass, the healthiest fitness routine will not be one dimensional. While the virtues of diversifying your routine are well-known, what happens when you do the opposite? Does sticking to the same weightlifting routine daily do any good for you?
The top benefit, of course, is increased strength. Lifting weights when coupled with the right nutrition helps in building up lean muscle, increasing your physical strength. Repetition can help you have a more focused workout, developing your muscles gradually and making you stronger. This is assuming you lift weights in a safe, healthy manner that does not cause short/long term damage.
The next obvious advantage of daily lifting is stronger bones. Exercising in general, but weight training particularly is known to improve bone density. Stronger bones are especially vital as we get older because bone density decreases with age, but developing strong bones while you’re young acts as a buffer against this threat. Denser, stronger bones help to prevent fractures and excess bone loss.
While cardio, aerobics and similar are better known for pushing your endurance limits, lifting weights every day can also increase your muscle endurance. With multiple reps (repetitions) of any one particular set of lifts, your muscles have increased aerobic activity. This means you not only have stronger muscles but muscles that keep working hard for longer durations.
Many people seeking to cut their fat and lose weight also add weight training as part of their weight management routine. The reason is that lifting weights not only burns calories during the workout but also continues after your session is over. More lean muscle reduces fat, which also helps to increase your metabolic rate. This again helps to reduce your weight. While weightlifting exclusively to reduce weight may not be very effective, adding it to your fitness routine can be beneficial with weight management.
Lifting weights can increase your lean body mass, which increases the number of overall calories you burn during the day. Strength training by lifting weights can also protect your joints from injury.
Dr. M.G. Kartheeka, MBBS, MD
Most muscle build-up happens not during the workout session itself but during the rest periods after you exercise. If you always do the same routine, daily, on the same muscle group, you are not giving your body time to recover. You may end up seeing less muscle growth or no growth at all. Hence, it is important to split your weight lifting and work out different parts of the body on different days. Truth be told, having a full day of rest or even attempting different types of exercises maybe even better. But if you are intent on lifting daily, you could help yourself out by switching muscle groups every day.
Lifting every day also leaves you sore, not only at the muscles you are exercising but the rest of your body too. Soreness, apart from being uncomfortable, can lead to poor form. Poor form exponentially increases the risk of injury during your workout. If you face a muscle sprain or similar type of injury, you end up falling behind while recovering. Soreness is also a sign from your body to you, to take things easy and get rested.
Lifting weights is challenging in and of itself, but doing it daily can lead to lower and lower improvements. This can be demotivating since you will not be seeing as many returns though you’re at it every day. Without variation, changing your weights and loads and rest cycles, you’re not likely to see as much improvement as you anticipate. In this way, you may be setting yourself up for an uphill battle regarding motivation.
Some advice necessary for lifting heavy weight is- Get as close to the load as possible. Try to keep your elbows and arms close to your body. Keep your back straight during the lift, bending at the knees, keeping the load close and centered in front of you, and looking up and ahead. Get a good handhold and do not twist while lifting.
Dr. Ashish Bajaj – M.B.B.S, M.D.
Now that you’re aware of the effects of lifting weights every day, the decision you need to make is whether this is for you. There are some benefits, lifting weights every day is not all negative as long as you do it the right way. If you have a fitness trainer, things may go easier for you. In general, you’ll want to avoid doing the same routine all the time, variation is the key here. Next, you need to gradually increase your weights and resistance levels. Going too high too fast can be harmful rather than helpful. Also, make sure you are resting in between your routines. Sleep and nutrition are essential for optimum recovery, without these two things, you can work out optimally every day but won’t see any gains.
There may be a few positives to be had with lifting every day, but for most people (especially beginners), the potential for harm is high. If you can ensure your safety and recovery, then attempt it slowly and see how your body is reacting. In most cases, the body gives us signs that things are not okay. Strengthen your nutrition with a protein-rich diet, this speeds up recovery and also encourages better muscular growth. Always learn and perform weight training in the correct way. If done incorrectly, it can harm your muscles and joints severely.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Today’s urban sedentary lifestyle and its repercussions on health have been extensively researched, leading to general awareness about weight management. As a result, several people are now setting their own weight loss goals and ‘how to count calories’ is often the most common question being asked by them. However, before delving into the dos and don’ts of counting calories, let’s take a look at the importance of tracking calories in your daily diet.
Counting calories to lose weight has become an important way for people to manage their weight and also live a healthier lifestyle. Nutritional expert and the author of ”The Portion Teller Plan: The No Diet Reality Guide to Eating, Cheating and Losing Weight Permanently”, Lisa R. Young says that when it comes to weight, a calorie is a calorie. This means, being focused on how to count calories may be highly effective in terms of weight management. However, there are some Dos and Don’ts that you need to keep in mind when counting calories.
The most accurate way to determine how much you’re eating is to weigh your food. However, this can be time-consuming and isn’t always practical. Measuring cups: Standard volume measures are slightly quicker and easier to use than a scale, but can still be time-consuming and awkward at times.
Dr. M.G. Kartheeka, MBBS, MD
Empty calories come from foods that have little to no nutritional value. They include cakes, candies, soft drinks, solid fats, and more, substitute them with low-fat and healthier options.
Dr. Ashish Bajaj – M.B.B.S, M.D.
Pregnant or postpartum women, with their doctor’s approval, should do at least 150 minutes of moderate-intensity aerobic physical activity per week, such as brisk walking, and keep a check on their caloric intake.
Dr. Ashish Bajaj – M.B.B.S, M.D.
While counting calories to lose weight may be the most popular method followed, overdoing it may cause other problems. When talking of nutrition and diet, no one size fits all. Your daily calorie needs depend on various factors like your BMI, age, sex, associated medical conditions and daily energy expenditure. If you follow a self-approved low-calorie diet for a prolonged period, then you may run the risk of developing nutritional deficiencies. Therefore, it is always advised to consult with a registered dietician if you want personalized advice on how to count calories and stay healthy in a sustainable way.
Also Read: White Asparagus: Nutritional Benefits and Culinary Uses Explored
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Weight management is an arduous task. It requires a holistic fitness routine. Even if you spend hours at the gym, adhering to a full-fledged balanced diet is pivotal. A balanced diet provides optimum essential nutrients and enables you to lose extra fat.
While it’s imperative to adhere to a balanced diet during a weight management journey, at times that motivation fades, especially because of a busy lifestyle. Are you facing a similar issue? Well, no worries if you’re because we’ve got you covered.
Wouldn’t it be great if there were a magic potion you could consume to expedite loss of a few unwanted kilos? Further, has Ayurveda attested benefit to it? Well, actually, there is. Loaded with the goodness of Ayurveda, it’s incredibly delicious and healthy.
Kapiva brings to you two effective Ayurvedic products that can speed up your weight loss journey. Read on to know the unique features and benefits of these Ayurvedic weight-loss supplements.
Kapiva Apple Cider Vinegar is raw, unfiltered, and unpasteurised. It is made from pure apples sourced from the Himalayas. To ensure optimal health benefits, we use real apple juice and not the concentrated one. It comes with the mother, a pure form of vinegar that is hazy and made of fine strands that you can see in the liquid. The Mother strands of protein, enzymes, and friendly bacteria facilitate digestion in your body. Being a rich source of acetic acid, consumption of Apple Cider Vinegar promotes a feeling of fullness. This can help you reduce calorie intake. It also reduces the storage of fat and boosts your metabolism. Dilute 10ml apple cider vinegar in water and consume it on an empty stomach. It can help reduce your body fat percentage and lower your belly fat. It can also act as a detox and flush out harmful toxins from your body. Pure ingredients coupled with antiviral properties make Kapiva Himalayan Apple Cider Vinegar a one-of-a-kind Ayurvedic weight loss supplement!
Craving for a delicious and easy weight-loss supplement? Look no further than Kapiva Apple Cider Vinegar gummies. Apple Cider Vinegar is well-recognized for its weight management benefits. Rich in acetic acid, it keeps hunger pangs at bay and reduces calorie intake. It can also boost your metabolism and facilitate digestion. Kapiva presents you the goodness of Apple Cider Vinegar in a convenient gummy form, adding yummy strawberry flavour to reduce the sour taste of vinegar. A dash of beetroot gives the gummies their vibrant red colour. The result is a fun way to take great care of your health, even when you’re on-the-go. Loaded with essential vitamins and minerals, the gelatin-free gummies are a perfect choice for wellness seekers. Whether you’re at the gym or playground, we have formulated these gummies in a convenient form to make your weight management journey exciting!
Also Read: Can You Lose Weight by Not Eating? The Dangers of Starvation Diets
Both these Ayurvedic nutrition by Kapiva will drive away your hunger blues and keep your appetite well under control. You’d not only shed some kilos but also become a healthier and fitter version of yourself! Savour the flavour of Apple Cider Vinegar and weight management will be a treat like none other!
