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Motivation for Fitness

If you’re looking for ways to extend both your lifespan and your healthspan (the number of healthy years lived free from disease), it’s no secret that you need to adopt some healthy lifestyle habits. However, you may be surprised to learn that among the top five ways to add healthy years to your life is strength training, according to the National Academy of Sports Medicine (NASM). That’s because lifting heavier weights impacts your body in several ways beyond the obvious muscle-building benefits. To learn more, we spoke with fitness pro Kate Meier, CPT, a certified personal trainer with Gym Garage Reviews, to get her take on the top side effects of regular strength training, and you can even go to sites like to get the right equipment for this.

It’s important to note that strength training (aka resistance training or weightlifting) is an activity everyone should do—not just bodybuilders and athletes. Regular strength training is beneficial for all people, regardless of age or fitness level, since it helps prevent the natural loss of muscle mass and function that occurs with aging (medically referred to as sarcopenia). In addition, the National Institutes of Health (NIH) reports that regular strength training can help reduce your risk of chronic conditions, including heart disease and diabetes.

Whether you’re a beginner, a seasoned weightlifter, or want to start strength training, keep reading to find out what Meier says are the top five side effects and benefits of lifting heavier weights. And when you’re done, check out The #1 Strength Training Workout for Rapid Weight Loss, Trainer Says.


Lifting heavier weights can improve your quality of life.

happy mature man holding walking sticks on outdoor hike

More robust, better-functioning muscles offer more benefits than simply looking good at the beach. Research shows that resistance training is full of health benefits, like a boost in your muscle mass, strength, and bone density. Increased muscle mass and strength can improve your overall quality of life by enhancing your ability to perform daily activities, like carrying groceries, shoveling snow, or playing with your kids. However, it’s important to note that it’s a good idea to start light and increase weight as your muscles adapt and your strength increases.

“Muscle tissue breaks down when you lift, only to build back up and then some during rest and recovery periods. Basic muscle building, called hypertrophy, happens in moderate sets of six to 12 reps at about 75% to 85% effort. So when lifting to push your strength further, aim to perform one to five reps per set at 85% or more of your one-rep max for any given strength exercise,” says Meier.


It enhances your mobility.

side stretch

Another surprising benefit of lifting heavy is improved mobility and range of motion, according to research. You’d think the opposite, considering strength training involves plenty of time under tension, but it can boost mobility when combined with a regular stretching routine.

“Many athletes may think of stretching or light weights when they think of mobility training. However, lifting heavy at full ranges of motion is an underrated strategy for improving mobility in everyday life,” says Meier. “The key is to build your range of motion over time the same way you would add weight over time. Before progressing to heavier loads, ensure your range of motion and form is stellar.”

RELATED: Burn Twice as Many Calories With These Strength Training Habits


It promotes fat loss.

woman stepping on scale, concept of fat loss after lifting heavier weights

When combined with a nutritious diet and a calorie deficit, heavy lifting is an effective way to melt away body fat while maintaining lean muscle tissue and increasing strength, according to research.

“Lifting heavy helps you burn fat in a roundabout way. Since you build muscle as you lift and eat a healthy diet to fuel your training, that muscle tissue requires calories to stay fueled throughout the day. The more muscle you build, the more calories your body consumes at rest—even while you’re sleeping,” Meier explains.


Lifting heavier improves your joint health.

middle-aged woman running by beach, concept of joint health after lifting heavier weights

If there’s one aspect of aging that impacts us all at one point or another, it’s joint health. While there’s a common misconception that going heavy in your lifts causes joint damage over time, this is only true if you perform the movements improperly or don’t gradually work your way up to the heavier load. For example, a 2020 study published in Sports Health found that strength training improves pain and physical function in knee osteoarthritis.

“If you train within your abilities and focus on good form, research supports the idea of weight training for joint health and pain reduction over time,” says Meier.

RELATED: Boost Your Metabolism and Lose Weight With This Strength Routine


It promotes longevity.

happy senior man on beach demonstrating the lifestyle habits that slow down aging

Strength training helps add healthy years to your life by decreasing your risk of injury and falls and enhancing metabolic health markers, such as blood sugar control, insulin sensitivity, and weight loss. In addition, according to websites like, regular heavy lifting improves your body’s ability to handle stress, making you more capable of handling whatever hurdles life puts in front of you.

“Research suggests that weight training may have many benefits that improve overall longevity. These include a reduced risk of diseases like cancer, diabetes, and heart disease, as well as improved brain health,” says Meier. “Lifting weights can also increase bone strength, which is important to help prevent osteoporosis in older age, especially for women. Together, these benefits may help you live longer and have a better quality of life.”

The post The Top 5 Benefits of Lifting Heavier Weights, Fitness Pro Reveals appeared first on Eat This Not That.

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High Intensity Interval Training Videos On Purple Gator TV

We are back with some more exercise and workout videos today. A 2 part series devoted to high intensity interval training (HIIT). Over the course of the 2 episodes we show you 10 different exercises that you can use to form part of an effective workout. HIIT is often thought to be one of the most effective ways of exercising as the benefits can last long after you have finished exercise. Please always seek medical advice before starting any exercise program.


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5 Simple Tricks For Staying Positive While Losing Weight

Losing weight is the number one health and fitness goal for many people. However, it is not without its setbacks and pitfalls. When you experience an obstacle on your weight loss journey, it is very easy to fall into a negative mindset. The good news is that there are a number of steps you can undertake to ensure that you maintain a positive attitude as you go through your weight loss journey. This article will help you do exactly that and list 5 simple tricks for staying positive while losing weight.

1 – Find Exercises You Enjoy

Working out is tough, especially if you are currently physically unfit. This can make it seem like all forms of exercise are impossible to enjoy and lead to you having a negative outlook towards exercise. However, once you find some exercises that you find fun, working out will no longer feel like a chore.

To start finding exercises that you will enjoy, you first need to research the various workout programs and exercise routines that are available, and if you need gym equipment for this, you should go to to find good resources for this. Once you’ve done this research, you can then select the ones that seem most fun to you. Then give each of these exercise options a try and stick with the ones that are most enjoyable. By doing this, you will find it easy to stick to your workout routine and maintain a positive mindset while losing weight.

2 – Get Creative In The Kitchen

Food is something that many people struggle with when trying to lose weight. They think about all the delicious foods they will have to give up in order to lose weight and then start to incorrectly believe that all that’s left is tasteless, unappetizing healthy foods. However, the truth is that with a little creativity, healthy foods can be tasty and delicious.

To start finding healthy and nutritious recipes that taste great, simply do a quick search online. There are hundreds of websites dedicated to this very subject and you’ll be able to find some low calorie, nutrient packed alternatives to your favorite meals in just a few minutes.

3 – Question Your Thoughts

Your thoughts can be positive or negative, organized or out of control. When your thoughts start to become out of control and negative, you become bombarded with cruel notions that will hamper your weight loss progress.

Therefore, it is necessary to take time out to collect your thoughts and steer any negative thoughts in a positive direction. For example, if you find yourself thinking ‘this isn’t working’, question this belief and see if it is really true. It is likely that there are plenty of examples you can find where you have made positive steps on your weight loss journey.

By doing this, you not only prove that the negative belief simply isn’t true but you also have a positive and truthful belief you can replace it with. Over time, this ensures that you do not sabotage your weight loss goals with persisting negative thinking and also builds your positivity levels towards losing weight.

4 – Reward Yourself

One of the best but most underutilized ways for staying positive on your weight loss journey is by rewarding yourself. By doing this, you not only get the positive reinforcement that comes with actually losing weight but you also get a more tangible bonus which further builds your positivity.

Weight loss rewards can be anything you choose, provided that they don’t sabotage the weight loss progress you have already made. Some good examples of weight loss rewards include buying yourself a new outfit, treating yourself to a mini-vacation or enjoying a relaxing bubble bath.

5 – Keep A Weight Loss Success Journal

Having a journal where you can write down your positive achievements on your weight loss journey is a great motivational tool. To start benefiting from this practice, simply write down 1 weight loss success that you’ve experienced in a journal every single day.

Over time, this journal will build into a substantial record of your weight loss successes and will provide instant motivation every time you read it. It will also provide you with the positivity boost when you experience setbacks on your weight loss journey and feel like quitting.


As you can see, staying positive as you lose weight is very possible. Practice these simple tricks consistently and watch as your attitude towards weight loss improves with each passing day.

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