The Basics of Weight Training

This article is written by Rob Maxwell (learn about his education), M.A. Exercise Physiology, CSCS and ACSM CPT from www.fittothemax.net. Follow him on Twitter.

Weight training basics

Weight training is called many different things. Call it what you want. Just do it!

Other names for weight training

It can be called weight training, lifting, strength training or resistance training and/or working out.

The difference between weigh training, bodybuilding and power lifting

Bodybuilding is a sport, but it is weight training. I would also say that it is a lifestyle. Power lifting is a sport, but it is weight training. Weightlifting is a sport, but it is weight training.

What is weight training?

The key is that you train or exercise using resistance against a normal or slightly greater than normal range of motion.

What is DCER?

In Exercise Physiology words weight training is called DCER which stands for Dynamic Constant External Resistance.

This means that weight training needs to be a Dynamic (moving), Constant (tension stays on the muscles), External (the load comes from outside the body) Resistance (there must be a load).

Why weight training?

We know that weight training makes us stronger and adds muscle. Many people might think that it is not for them. It is.

Activities of Daily Living or ADL

At any age we need to pay attention to ADL’s - which stands for Activities of Daily Living. Some of our most common reasons for people wanting to work out with us after middle age are for their ADL’s.

We want to continue to do things, right? That is the Fountain of Youth part - or a big part of it. We want to remain independent to the best of our abilities and improve our quality of life.

Think about getting out of a chair. Do you think that it's no big deal? Well, I can tell you that I have seen too many seniors not being able to get up out of a chair as well as what they want to. That is a squat. If you work on squats and really improve them, getting out of a chair will stay easy. That is just one example.

The stronger we stay, the more our ADLs are improved.

The importance of muscle

Adding or keeping muscle is also critical. Why is that? Muscle is live metabolic tissue. The more muscle we have, the more calories we burn. It’s not about weight per se. It’s about muscle. The only way to increase our metabolism is to add muscle tissue.

CSA (Cross Sectional Muscle Area)

In the exercise world we call it CSA (cross sectional muscle area). Gaining and maintaining strength and keeping our metabolism high are the biggest reasons for strength training, but let me list all of the benefits.

Benefits of weight training

1. Strength for daily activities

2. Metabolism

3. Appearance

4. Self-esteem

5. Mood improvement

6. Confidence

7. Better at sports

8. Less likely to get injured

9. Social improvement

10. Burn calories

Types of weight training

1. Free weights

2. Dumbbells

3. Machines

4. Bands and Tubes

5. Body weight

Your body cannot really tell the difference with modes of weight training. Free weights are great. Dumbbells are great. Machines are great. Bands or tubes are great. Body weight is great.

It comes down to pros and cons. A good mixture is ideal. They are all tools that can help you to get stronger and add muscle. I say of all the time that if it is burning, it is working. If you feel the load, it is working.

1. Free weights

Free weights are great because many “famous” exercises are done with them; and younger athletes need to get proficient at these exercises to help them with scouting and performance.

They are also cheaper and mobile. The con is that if you do not have a spotter, they are harder to push to optimal levels for safety issues. There is also a learning curve with them.

2. Dumbbells

Dumbbells are great because you can train every muscle group with them. They are cheap and mobile. The con is that it is harder to do certain exercises with them because you might struggle with getting them up into the proper starting position of some exercises.

They also need a learning curve more than machines.

3. Machines

Machines are great because they train the muscle through the full-strength curve. They are easier to understand form on, they isolate the muscle well and they are great for gyms that have multiple people working out.

The cons are that they are expensive and do not replicate human movement as well. They also aren't mobile! Try moving a 500-pound leg press.

4. Band and tubes

Bands and tubes are great for mobility and travel. The cons are that they are not as objective when it comes to knowing how much load you are lifting and whether improvements are being made.

5. Body weight

Body weight is great for mobility and replicating many sports moves. The cons are they are hard to overload because once you can lift your weight, you can lift your weight.

All are great! The best workout will use different modes. Your body only knows that it is being fatigued and challenged. It is this challenge that leads to positive results.

Frequency: How often should you do weight training?

You need to do strength training two to three days per week. You also need to train each major muscle group two to three days per week.

There is much debate over whether you should do a full body workout program or split routine. A split routine means that you train more than three times per week and you work different muscle groups when you work out.

Do not fall into this debate. They are all effective and it really comes down to how much time you have in your week to work out and what your goals are. Both are effective.

The major muscle groups

The major muscle groups are the Glutes, Quads, Hamstrings, Pecs, Lats, Delts, Biceps, Triceps and Core.

They need to be trained two to three times per week. A minimum of 48 hours (about 2 days) will be needed between workouts for optimal recovery to occur.

Catabolism and anabolism

We break the muscle down during the workout. That is called catabolism. We grow, which is called anabolism, at rest.

If we do not rest, we do not grow. What about the split routine? It's the same thing. You must rest at least 48 hours (about 2 days) after working a certain muscle group before working it again.

Intensity: How hard should you weight train?

The muscle must be overloaded to get stronger, add muscularity and overall function of the muscle. This means that the muscle must be stressed more than it has been before.

We can overload in strength training by using more load, reps, sets, or different exercises. All are good. The most basic is load. Load is weight or resistance. I like to use the term load.

There are many ways to gauge intensity. We use percent of the 1 rep maximum for each exercise. That is great for athletics but not overly applicable when you do not do those kinds of strength tests in the beginning like you would for athletics.

Another way to measure intensity is by using what we call Rep Maximum. That means that whatever the rep goal is, you use the best load that you can for that rep amount. For example, 10 R M means that for 10 reps you are using the most weight you can use for that set and still maintain good form. That is far more applicable than percentage of 1 rep max.

Another way to think of intensity is to simply get as close to muscular failure as you can. Sets are meant to be taken to your best limit. When I think of intensity I really think of muscular failure. If you are going to failure or as close as you can, I can guarantee you that you are going hard enough.

Sets and Reps: How many should you do?

Sets in weight training

Keep in mind that your body cannot really tell too much of a difference if a certain threshold has been met. There are some differences.

Sets are so widely debated. Do not get too fat into this! Like many things, it depends. We are all individuals. We have guidelines, but it still comes down to working the muscles and feeling it.

In general, research shows that anywhere from one to five sets per muscle group works well. How much effort do you put in? The more effort you put in, the fewer sets you can do.

You can change it per muscle group too. Keep in mind that it is only a set if it is taken to fatigue. So warm-up sets do not count as sets. Warm-up sets are good, but they are not a set. The smaller the area, the fewer sets you need as well.

The most important variable is intensity. You cannot do a lot of volume (sets and reps) if the intensity is high. Sets are variable. Remember that we are all different. Stay within the guidelines and let your results dictate how many sets are right for you. You should do as few sets that bring you results.

Reps in weight training

What about Reps? Research shows that very low reps (<5 and all the way up to 25 reps or so) can bring great results.

Athletes trying to hit PR’s (personal records) in strength lifts can benefit from doing fewer than 5 reps.

Most people do not need to do that few or go that heavy. The ACSM suggests an ideal rep range of 8-12 - and 8-15 for “seniors”. That is a good guidepost because you get the best of all worlds in this rep range - which is strength, endurance and hypertrophy (tone/size).

As a rule, less than 6 reps promote maximal strength, 6-12 reps promote hypertrophy and general strength, and greater than 15 reps promote muscular endurance.

There is the rep continuum. This means that reps are not all or nothing. Even with as few as 5 reps, you are still getting some endurance but mostly strength. Even with as high as 25 reps, you are still getting some strength but mostly endurance and hypertrophy.

Find the best rep range that works for you on different exercises and mix it up. If you are going till failure in good form and keeping track of overload, you will get the best results.

Progression in weight training

If you stay the same, you will stay the same. If you increase too much too soon, you will break down and halt results.

We should never progress two variables at one time. In other words, do not increase sets and reps at the same time. Do not increase weight and reps at the same time. Increase one.

Which one should you increase? It comes down to your goals. If you want to increase strength, adding load is your best progression. If you want to increase endurance, then increasing reps is your best bet. If you want to increase size then adding volume is your best bet (sets or reps or extending a set). The key is to advance.

The 10% rule of progression in weight training

We use the 10% rule primarily with adding load. This is a good rule of thumb. This means that you should not increase by more than 10% at a time.

For example if you use 100 pounds for your work set and you want to get stronger; add 10% which would be 10 pounds. Your new load is 110 pounds. You will then improve without breaking your body down.

A program is important for your fitness. Yes, I believe in listening to my body - but it is often the body that I ignore and I listen to my ego instead. "More! More! More!" it screams.

If we follow little rules like the 10% rule or not increasing more than one variable at a time (load, reps, sets); we will make gains without overtraining.

Periodization in weight training

Periodization means to build change into the workout plan. You get classical periodization and non-linear periodization.

Classical periodization

There is classical periodization which means that you build a program for around three months (or longer) and each month the program gets systemically more intense.

Within each month of the three months, the weeks get progressively harder as well. Each month will have a focus that will prepare the body for the next month that will be more intense.

Classic periodization uses three cycles: a macrocycle, mesocycle, and microcycle.

The macrocycle is the overall program and typically spans from 6-12 months. The mesocycle fits inside the macrocycle and each is typically 1-2 months. The microcycle fits inside the specific mesocycle and is typically one week at a time.

This program is good for athletes and for programs where a person is not going to have as much daily contact with a trainer, but they want a progressive plan that will help them steadily make progress.

Non-linear periodization

Non-linear periodization is not as structured. It uses different rep ranges and intensities within the workout week.

For example you may have a light day on Mondays and do high reps with lighter weights. On Wednesdays you may have a medium day and do moderate rep ranges of 8-12 with slightly heavier weights. Friday may be a heavy day with lower reps and heavier weights.

This style is great when you do not have a specific season to prepare for if you are an athlete.

Which form of periodization is better?

Both ways to program are good. The big take away about periodization is to change. Doing the same thing all the time can lead to physical and mental stagnation. Change is good.

We like to mix it up with our clients. I typically will not do the same reps all of the time. It is good to change it up. The more formal your training is (for athletics as an example), the more structured this needs to be planned out because of all the other activities going on.

Most people will not need to formally plan this stringently. The non-linear periodization of doing different rep ranges on different days can apply to anybody.

Warming-up and cooling down

Just like with all other forms of exercise, you need to warm up prior to weight training. A general warm-up of at least five minutes is good. Elevate your core temperature with light cardio.

You may need to do specific warm-ups as well. If you are going to do a goblet squat exercise and you use 30 pounds as your main weight, you need to do a body weight set first. This is true with all exercises. The heavier the load is going to be on your work set, the more likely you will need a warm up set.

After weight training you need to cool down. This is like your general warm up - do light cardio exercise after your workout.

When we cool down, we return our bodies to homeostasis. This allows us to recover better so that we can promote growth. A good time to cool down is five to fifteen minutes - depending on your time and how hard you worked out.

This article is written by Rob Maxwell (learn about his education), M.A. Exercise Physiology, CSCS and ACSM CPT from www.fittothemax.net. Follow him on Twitter.

8 Essential nutrients for hair growth

Not everyone is naturally blessed with gorgeous hair that makes everyone's head turn. It can be quite a struggle to figure out the right diet, product, supplement and treatment that will give us amazing hair.

The most expensive shampoos and conditioners may not even improve the health of your hair and make it grow. What you really need are natural vitamins and minerals that support hair growth. There is a large chance that a deficiency in one of these important nutrients is the cause of your hair problems in the first place.

1. Vitamin D

Vitamin D supplementation may not have a direct link with hair growth, but a deficiency will negatively affect hair health.

Studies have found a definite link between vitamin D deficiency and severe hair loss. 

People with alopecia areata, an autoimmune condition that causes hair loss, have low levels of Vitamin D.

Low Vitamin D levels are associated with female pattern hair loss - the most common type of hair loss in women.  

More research is needed to confirm the potential benefits of Vitamin D for hair growth when people don't have a Vitamin D deficiency (although a large portion of the global population is deficient in Vitamin D).

Few natural foods contain significant amounts of Vitamin D. The best food sources are fish like salmon, mushrooms, egg yolks and fortified products like orange juice and milk.

Sun exposure is essential. This enables your body to make Vitamin D naturally. You can also buy it in the form of vitamins or supplements.

2. Vitamin E

Vitamin E is an antioxidant. It fights against free radicals. Vitamin E reduces cell damage and counteracts the natural wear and tear that happens with time, stress and pollutants. This leads to better hair growth. Vitamin E will also make your hair healthier overall.

You should add Vitamin E to your hair care routine for an extra layer of protection against hair loss. It will also help to restore lost shine.

Use vitamin E capsules and rub the oil onto your scalp for hair growth.

The best foods that you can eat for this vitamin are nuts like almonds and hazelnuts, peanuts, unprocessed vegetable oil, wheat germ, spinach and kale.

You can also use Vitamin E fortified shampoos and conditioners along with Vitamin E oils and supplements.

3. Biotin

Biotin or B 7, also known as the hair growth vitamin, is one of the 12 vitamins in the vitamin B family.

The effectiveness of biotin for hair growth was studied. Hair and nail growth improved after biotin supplementation.

Biotin deficiency can cause dry and frizzy hair that cannot be combed flat (Known as Uncombable Hair Syndrome) in children. This causes other symptoms like thinning hair and hair loss.

Foods that are rich in Biotin include nuts like walnuts and almonds, peanut butter, sunflower seeds, mushrooms, avocados, eggs and sweet potatoes.

4. Iron

Iron is a very essential mineral. It supports metabolism because it helps red blood cells to carry oxygen throughout the body. It is therefore necessary for the growth, development and cellular function of every cell in your body - including your hair.

Research tells us that 30% of women experience persistent hair shedding and reduced hair volume because of iron deficiency before the age of 50. Almost a third of all women under 50 are losing their hair because of the lack of a single nutrient. That is crazy!

This may interest you: 10 foods that are rich in iron

5. Vitamin C

Vitamin C or ascorbic acid is needed for the production of collagen. Collagen is an important part of your hair's structure. Vitamin C helps with the production of antioxidants that fight free radicals. You also need Vitamin C to absorb iron which is essential for hair growth.

Vitamin C also prevents your hair from ageing faster.

Good food sources of Vitamin C are citrus fruits like lemons and oranges, berries, tomatoes, broccoli, cauliflower, peppers, spinach, guava and parsley.

6. Omega 3 Fatty Acids

Omega-3 fatty acids are a part of the cell membranes in your scalp’s skin. They produce the natural oils that your hair and scalp make to stay hydrated.

Getting enough Omega 3's can help to prevent a dry scalp and keep your hair growing. It will also, of course, keep your hair conditioned and shiny for the above reasons. 

Eat wild salmon and other fatty fish like striped sea bass or mackerel twice a week to ensure a healthy dose of omega-3.

You should also incorporate plant based sources of Omega 3 like flax seeds, walnuts, soybeans and canola oil into your diet.

7. Water

We seem to overlook the importance of hydration.

While hair is primarily made of protein, it is also made of water. Hair needs to maintain its moisture to avoid getting too dry and breaking apart. Leave-in conditioners or other hydrating products help to soften hair strands.

Make sure that you replenish your hydration levels by drinking plenty of water each day. Avoid drinks that are high in sugar, caffeine, artificial sweeteners, artificial colors and artificial flavors because they can actually dehydrate you even more.

8. Vitamin B 12

You need Vitamin B 12 to form red blood cells. Red blood cells carry oxygen to all body tissues like your hair.

Studies show us that we have the best chance of optimal hair growth when our Vitamin B 12 levels are in the right range.

Good food sources of Vitamin B 12 include animal products (meat, fish, dairy) and fortified foods like cereals with added B 12. Kombucha is a great natural plant source of Vitamin B 12.

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What is a Dental Implant? And how it is done?

Before getting the best dental implants in Dubai, you must know what exactly a dental implant is and how it is done. You should also be aware of the time frame and some of the complications that might be involved in this procedure. We are going to discuss all the basics about Dental Implants.

What is a dental implant?

A dental implant is basically a small piece of titanium that replaces the root of the missing tooth. New bone attachment grows around the implant holding the future crown in place.

A crown or an artificial tooth will be attached to the implant to fill the gap that has been left by the missing tooth. The crown will look and function exactly like an original tooth. 

How are dental implants placed?

Dental implants can be done in a single stage or multiple stages over a span of a few months - depending on the situation. The dentist will take x-rays and possibly do 3D CBCT scans prior to the procedure. This gives them a very clear idea of the quality and quantity of the bone around the future implant. A dental implant of an appropriate size will then be fitted into the jawbone. 

The patients are given a local anesthetic to numb the area so that they do not experience any kind of pain while they are in surgery. Usually mild to moderate painkillers as well as a mouthwash might be prescribed for a few days to keep you comfortable.

Depending on the stability of the implant; you could have a tooth crown on the same day. If the bone quality or quantity is compromised, it might take a few months for the bone to grow around the implant.

Once the bone around the implant is stable, the dentist will make an impression to create the crown. The artificial tooth will then be screwed onto the implant.

Why are dental implants done?

Dental implants may be appropriate for you in case you have one or more than one missing tooth.

Dental implants are also prescribed to patients having different kinds of oral tissues. You can get a dental implant if you are uncomfortable or unable to wear dentures.

An implant is, in most circumstances, the most appropriate choice for people having missing teeth.

How do you prepare yourself for an implant?

The implant process requires you to have a comprehensive dental examination. You may have to take X-Rays and 3D CBCT images of your jaws.

The doctor will also review your medical history carefully. In case you are suffering from any kind of heart condition, your doctor may need to prescribe antibiotics to you.

Depending on your situation, your treatment plan will be decided by the dentist. Dental Implants Cost in Dubai will vary from clinic to clinic. It also depends on your dental conditions.

What are the various benefits and risks involved in a dental implant?

Dental implants have a very high success rate – usually in the high nineties. People do not have major problems after getting a dental implant done.

The complications of surgery are also quite rare. People usually recover within 1 to 2 days. In some cases, an infection may occur around the implants especially if adequate hygiene is not being observed.

Dental implants can also sometimes lead to minor nerve damage or sinus problems.

Be sure that you visit a skilled dentist who will walk you through the procedure, explain the risks and benefits and can offer you a customized treatment plan that will be perfect for you!

Bodybuilding poses are for everyone

This article is written by Rob Maxwell (learn about his education), M.A. Exercise Physiology, CSCS and ACSM CPT from www.fittothemax.net. Follow him on Twitter.

To pose or not to pose - that is the question

I have done many things to stay fit in my adult life. I like to do different things I suppose to stay motivated. I get bored easily.

When I first started as a personal trainer I was “finishing up” a bodybuilding “career.” I was already 27 years of age and I was done with it! This was after one show. I credited or faulted many things, but I think I was just lost looking for something else to fixate on. Genetically it’s such a good fit for me.

After that bodybuilding career, I really got into triathlons. I think I was looking for something outside of myself to define me. Thankfully, I no longer think what sport or activity I do defines me. I’ve gotten back into bodybuilding competitions in my 50’s because it’s a fantastic way to stay in shape.

I mention all of this so that I can introduce why posing or contracting for bodybuilders isn’t just for body builders.

There are more categories than ever

There are many different physique athletes now. Back when I was in my 20’s there were just a few - or really even a couple. Now there are many categories.

I’m going to focus on the male bodybuilding poses because those are the ones that I know best.

The eight basic bodybuilding poses

1. Front Double Biceps

2. Front Lat Spread

3. Side Chest

4. Side Triceps

5. Rear Double Biceps

6. Rear Lat Spread

7. Abs and Thigh

8. Most Muscular

The mandatory poses for bodybuilding are the Front Double Biceps, Front Lat Spread, Side Chest, Side Triceps, Rear Double Biceps, Rear Lat Spread, Abs and Thigh, and Most Muscular.

1. The front double biceps

The Front Double Biceps show off the entire anterior portion of the body. It’s not just the biceps. In bodybuilding we learn to contract all of the muscles that are visible because the judges are looking for the entire package.

Front Double Biceps
Source: Reddit

2. The front lat spread

The front lat spread is supposed to show the sweep or the width of the bodybuilder. This pose, if done correctly, shows off symmetry - which in this case is a larger upper torso and narrow waist.

It’s important not to contract the lats on this one because that will make them look smaller. You are supposed to suck in your abdominal muscles. That is called the vacuum pose. Blow out your rib cage and really expand your torso.

Think of the bodybuilders that walk like they can’t get through a doorway. That’s the pose!

The front lat spread
Source: Facebook

3. Side chest

Next the judges say, “Quarter turn to the right.” Now you will do two poses that show off your profile.

The first profile one is the Side Chest. This is supposed to show chest thickness and definition. It also highlights the biceps and the outer thighs.

Side chest bodybuilding pose
Source: Greatest Physiques

4. Side Triceps

Next on the side is Side Triceps. This is supposed to show the outer triceps and deltoids. It will also highlight the obliques and thighs.

All of the poses are really meant to show all of the muscles. Body building is about symmetry.

Side triceps bodybuilding pose
Source: Reddit

5. Back Double Biceps

Next the judges say quarter turn to the right and now your posterior view is to the judges. The first mandatory pose from this view is the Back Double Biceps.

In this pose your back leg is placed behind you to show the hamstring and the calf. The biceps are viewed from the back and so is the mid-back. This is a great pose to show overall back muscularity and definition.

Back double biceps bodybuilding pose
Source: Pinterest

6. Rear Lat Spread

After this the athlete then goes into Rear Lat Spread. Again, a back leg is placed back behind you. It could be the same leg as used for rear double biceps or the opposite leg.

Spreading the lats out is the key. Just like the front lat spread, the idea is to show width of the upper torso - and hopefully narrowness of the waist.

Rear Lat Spread Bodybuilding Pose
Source: officialbisandtris.tumblr.com

7. Abs and Thigh Bodybuilding Pose

The judge then shouts quarter turn to the right or says face the front. Sometimes the judge will have you do the side poses to the other side, but often you return to the front.

From there they call for the Abs and Thigh pose. The athlete is now crunching down to show the abdominal muscles and placing a leg out to show the quad development.

The hands are placed overhead. This pose is supposed to show off the “six pack” and big thighs!

Abs and Thigh Bodybuilding Pose
Source: Muscle Addicts Inc

8. Most Muscular

Finally the last mandatory pose is the Most Muscular. This is done in several diverse ways. The idea is to crunch and contract the entire anterior view and show all the muscles of the upper anterior torso and quads. Think of the Hulk when he would flex!

Most Muscular bodybuilding pose
Source: Muscle Base

Before going into those poses, know to stand in what is called “relaxed” side, front, and rear. It’s far from relaxed. It’s hard! It keeps everything hard and pumped. Keep tense. Posing is extremely hard and requires a lot of energy.

Are bodybuilding poses only for bodybuilders?

So who cares, right? It’s only for bodybuilders, right? No!

I have all my clients CONTRACT the muscles that they are working. It brings about better development.

First, let's use the correct term. It’s not flex. The definition of flex is to decrease the range of motion of a joint. Flexing the bicep is bringing the lower arm to the shoulder while bending the elbow. That’s flexion. The correct term is contract. Contracting the muscle is an isometric contraction. By doing this we target the correct muscle or prime the muscle.

Contracting your muscles increases the mind to muscle connection

I preach 'mind to muscle' all of the time. People often do their sets only focused on reps and/or load at best - and most of the time they're just spacing out! Think about mind-to-muscle.

It’s important to put your mind on the muscle that you are working. You can do that by really squeezing the correct muscle at the end of the rep and by contracting those muscles between sets.

You don’t have to do the full poses like a bodybuilder would; but learning to at least contract the isolated muscle group would bring about better development. This would also increase the mind and body connection.

You don't need to pose around the gym like an ego maniac to get better results

You don’t want to look like that guy - or that gal! We know that guy. He spends his time in front of the mirror trying to do the bodybuilding poses that he’s seen in magazines. Don’t be that guy.

I can almost assure you that he’s not doing that to further his development but to show you what he thinks he has. That’s not a part of the bodybuilding art that I know.

Most bodybuilders that really practice the art wear big clothes to the gym and only contract the muscles so that they can feel what they are feeling. It’s like everything. When you know you got it, you don't need to flaunt it.

Sadly, people that practice the art of bodybuilding get a bad rap by overindulging ego maniacs that are doing it for attention. It all comes down do your motives.

I’m telling you as a very educated and experienced personal trainer to contract your muscles during sets and after sets so that you can improve your mind-body connection. If you are doing it for that reason, then who cares what people think?

Make sure that you know what muscle group you're working during your set. As you work the rep, squeeze the muscle at the end of the concentric contraction (positive).

After your set; squeeze the muscle, pause (breathing) and hold for 5 seconds. You will get a lot out of doing this.

Should you pose? I say pose. It’s good for your body and mind.

This article is written by Rob Maxwell (learn about his education), M.A. Exercise Physiology, CSCS and ACSM CPT from www.fittothemax.net. Follow him on Twitter.

5 Ways to turn into a morning person

Source: pixabay.com

The idea of watching the gleaming rays of sunlight at dawn seems like a distant fantasy for a lot of us. What is the reason? We night owls are most probably wrapped up in a nice and cozy blanket; catching up on the sleep that we missed by staying up so late. While the comfort of late sleep cradles us, the rest of the world is already preparing to start the day all early, refreshed and energized. 

Burning the midnight oil seems like fun, but shifting your natural rhythm to become a morning person can have a lot of perks. Starting your day early, bright and active can make it more productive and exciting. Also, abstinence from hitting the snooze button can bring you some extra hours each day. You can find more time to relax and enjoy yourself this way.

If you need ways to change your routine and rise early, here are five effective tips to follow and set you up on the path to success.

Follow these 5 easy steps to change from a night person into a morning person

1. Sleep early

The first step to reset your internal clock, or circadian rhythm, is to correct your current sleep cycle. Start by going to bed early. Aim for at least 7 – 8 hours of sleep to determine your bedtime. Try to go to bed at the same time every day without any exceptions. It will most likely be difficult to fall asleep immediately for the first few days. Thankfully, your body will start to accommodate the change in your bedtime eventually.

Source: pixabay.com

Create a calm and soothing bedtime ritual to help you fall asleep. You can read a book, meditate or try aromatherapy before going to bed. Make sure that the bedroom is completely dark - and that the temperature is comfortable. These factors signal your brain to fall asleep.

Weekends are no exception. Avoid staying too late past your designated bedtime because you might fall prey to your old patterns.

2. Start the day with exercise 

Starting an early day will become easier if you practice activities that boost your energy levels. This makes an early start motivating and comfortable for your brain and body. Exercise is a powerful way to tap into the necessary energy boost. The healthy activity will release of endorphins (happy hormones) and that is a wonderful way to begin your day. 

You can pick out any simple exercise of your choice such as cycling, running, cardio, dancing, aerobics or even yoga. Exercising first thing in the morning will help your whole body to wake up completely. This will effectively lower your stress levels - along with your blood pressure. Outdoor morning exercises will give you the touch of a fresh breeze to rejuvenate your mind.

Move your heavy workouts to afternoons or evenings. If you do weight training, for example, hit the workout towards early evening and explore supplements for elevated results. You can search online to get more info on Weed Smart Online Dispensary.  These heavy workouts tend to tire you out and will actually help you to fall asleep faster.

3. Let in the light 

Light plays a crucial role when it comes to your circadian rhythm. By leveraging the relationship between light and our sleep cycles, you can train your brain and body to switch to an early morning schedule. The blue hues of dawn indicate the beginning of the day. Your body will stimulate a wake-up response when it is exposed to this kind of light. Amber or orange tones indicate dusk. This means that it is time to secrete sleep hormones.

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Sleep with the blinds open. The bright sun rays will tell your body to wake up. Also try to expose your body to bright light all day or as much as you can. This will naturally tire you towards the night time and help you to achieve better sleep.

Avoid using electronic gadgets such as phones or laptops before bedtime. The blue light the screens emit interfere with your sleep hormones and keep you up for longer than you intend to.

4. Use some alarm tricks

The snooze button is the biggest foe when it comes to switching to a healthy morning schedule. You can try some of these alarm tricks to make sure that you rise early in the morning.

Place your alarm at the furthest end of your bedroom. This will help you to avoid being tempted to snooze. Prepare your body to wake up at the right time by refraining from adding a few extra minutes of sleep after your alarm has gone off. You can use a smart alarm app on your phone to achieve this. Many of these apps typically require answers to a set of questions or math problems before you can enable the snooze option. This clever feature awakens your mind at the right time.

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You can also create a special mix of songs to act as the alarm ringtone. The mixture of songs may stimulate your mind to wake up.

5. Relax before starting the day

Take time to relax and do things that you enjoy early in the morning. Rising early in the morning is easier when you feel calm immediately afterwards. Take a few moments to watch the sunrise - or enjoy a warm cup of coffee - before getting into all of the hassles of the day. This can be a powerful motivation to become a morning person for life. Many morning people would never want to sacrifice their precious early morning routines.

Conclusion

Start with a rigid sleep schedule. Work up your way to add energizing morning activities like exercise and enjoyable activities. This can motivate you to rise early. Your chronotype (or whether or not you are a morning person) is quite similar to your families; but you can change this pattern with about two weeks of effort.

Try these amazing tips to change your chronotype. They may give you a glimpse of the amazing morning life of the world that you are missing out on now.

9 Healthy & easy summer recipes

The summer days are already here. It's time for long and exhaustive days where we are busy recklessly lazing around!

Something about the warm winds and bright sun in the summer season makes us crave delicious meals but at the same time drains our energy levels. We cannot deny the fact that each and every one of us are looking for an easy and quick recipe. We want it to help us stay fit and also tantalize our taste buds.

Undeniably, the majority of us feel that healthy meals aren't tasty. Well it's time to face it: healthy does not have to be boring and unappetizing! Just like escape room games, they support mental health along with fun.

A perfect combination of salt and fresh vegetables can easily make a mouth-watering meal that will be ready in 10 minutes. If you really want to be healthy, first of all, you will have to cut down on unnecessary oils and processed carbs. Instead, a diet including wholesome fresh proteins and plants would be much more beneficial.

If you're someone who's always believed that healthy foods cannot be scrumptious and finger-licking, we are here to prove you wrong!

In this article, we are going to talk about 10 quick and easy recipes that are going to become your favorite dishes in no time! Whether you are a sweet tooth or a salty tooth, we have got something in store for everyone. So just sit tight, relax and continue reading further.

10 Healthy recipes for this summer

1.  Your favorite carrot salad with fresh black grapes

Are you a fan of healthy salads that perfectly balance the sour and sweet? Well, continue reading because we have a treat for you! This recipe is a quick and luscious combination of fresh almonds, black grapes and raisins. To enhance the nutrient level, we also recommend that you add finely chopped carrots. This healthy salad will surely boost your vitamin levels and carrots will act as incredible antioxidants for your body. Moreover, the delicious combination of almonds and raisins will increase the nutritious value of this quick recipe.

Simply mix finely chopped carrots, halved black grapes, almonds and raisins into a bowl. Enjoy the treat and thank me later!

2. Delicious spinach soup with chicken balls 

This is the perfect definition of health in a bowl. For making this soup, all you need is freshly cut spinach along with finely chopped sprouts and carrots. The key ingredient that'll steal the show is tiny balls of ground chicken. To make it more appetizing, we recommend that you garnish it with lemon zest and freshly chopped coriander. There you go - your perfect meal for any day is ready!

3. Savory skewers with rainbow veggies

Are you looking for a yummy dish to make your kids fall in love with veggies? Well, we might have just the right option for you! All you need to do is fire up your grill and relish on the taste of fresh vegetables.

For this easy recipe, you will need your favorite veggies such as tomatoes, potatoes, peppers, zucchini, and whatever you love the most. Grill this combination to a T and there you go - a rainbow veggie treat for you and your loved ones.

4. Scrumptious Strawberry Caprese Pasta

This is just the perfect fusion of sweet and sour. If you are someone who only knows how to boil water, don't worry. Anyone can make this easy recipe with just 5 simple ingredients. It's the perfect meal if you're looking for a light lunch or breakfast.

Simply mix cooked and chilled pasta with fresh basil, spinach, mozzarella, and chopped strawberries. Add spices as needed.

5. Mango treat

This quick recipe is going to make you fall in love with mangoes. Cut some fresh and sweet mangoes. Mix them up with your favorite chips and do not forget the guacamole. This is a quick and easy recipe but trust us it's going to taste extremely out-of-the-box!

6. Avocado, feta and cucumber salad

This is another salad to help you reach your body goals! To make this yummy salad, you just require 3 simple and easily accessible ingredients. You will need some cucumbers, fresh avocados and salty feta. Chop them as per your preferences and mix them to make a flavorsome treat for your taste buds.

7. Succulent smoothie with melon and kiwi

Are you looking for a yummy and delicious smoothie that can energize you quickly? Well, this is the perfect option for you!

Chop some tangy kiwis and delicious watermelons. You can also add your favorite fruit such as papaya, grapes, cucumber and whatnot. Add all of this together with honey, oats, and low-fat milk and there you go! Your instant smoothie is ready to boost up your stamina.

8. Grilled broccoli with luscious buttermilk chicken

This is a delicious treat for all the salty teeth. Rich in nutrition, this is a spicy meal that can be made in no time. Marinate some chicken in buttermilk, pepper, vegetable oil, garlic, salt, and cumin powder. Lastly, do not forget the maple syrup. Cook this fusion in a hot oven and serve fresh with juicy, charred broccoli.

9. Cheese delight with a twist of veggies 

This is another veggie treat to savor on the hot summer days. You can skip the cheese if you do not find it healthy.

For this easy recipe all you need to do is put your favorite veggies in a bowl with a cheesy sauce made with buttermilk and corn flour. Add the spices as per your preferences and bake it in the oven. Lastly, do not forget to garnish this delicious treat with loads of cheese for your kids!

Wrapping up 

The summer days are quite exhaustive and boring - especially amidst the pandemic as everyone is stuck at home. This is the perfect opportunity to relish some mouth-watering dishes that are healthy and nutritious.

Charlotte Lin

Charlotte Lin is a content creator at escaperoom.com. She’s a passionate young woman, mother to an amazing nine-year-old and an avid reader. Over the years writing has helped her to explore and understand the world as well as her own self. She loves to travel, meet new people and spend quality time with her daughter. You can find her on LinkedIn.