 Lifting to prevent arthritis? ⬇️
Does hitting the weights really make your bones stronger? The answer is a resounding yes! Let’s dig into the science behind this: 🔍 How Does Lifting Improve Bone Strength? Strength training increases bone density and fortifies bone strength. This is due to the osteogenic response, where bones adapt to the stress of weight lifting by becoming denser and tougher. 📚 Research Insights: A pivotal study by Kohrt et al., published in 2004, shows that regular resistance training stimulates bone formation and reduces bone resorption, leading to an overall increase in bone mineral density. 💪 Benefits of Stronger Bones: - Reduced Risk of Fractures: Stronger bones mean a lower chance of fractures as you age. - Improved Posture and Balance: Increased bone strength supports better posture and balance, essential for everyday activities. - Enhanced Athletic Performance: Strong bones provide a solid foundation for muscle attachment, improving athletic performance. 💡 Training Tips for Bone Health: - Focus on Weight-Bearing Exercises: Incorporate exercises like squats, deadlifts, and overhead presses. - Progressive Overload: Gradually increase the weight and intensity of your workouts to continue challenging your bones. Consistency is Key: Regular training is crucial for maintaining and improving bone density.
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 One of the most debated topics in fitness⬇️
Should you start with cardio or lift weights first? Here’s what the research says.... 🔍 What Does Research Say? A study by Cadore et al. (2012) found that the order of exercise can affect the acute hormonal response and long-term adaptations to training. For strength gains, it’s generally better to start with resistance training when you’re freshest, as pre-fatigue from cardio can impair your strength performance. Conversely, for goals focused on endurance or fat loss, starting with cardio can be beneficial. It can warm up your muscles and help you burn more calories from the start of your workout. 📊 Guidelines for Workout Order: - Strength Priority: - Begin with weight training to maximize your power output without the fatigue from cardio. - Endurance or Fat Loss Focus: - Start with a cardio session to kickstart calorie burning and enhance cardiovascular endurance. 💡 Why It Matters: Your primary fitness goal dictates the optimal order. Maximising performance in your first activity ensures you get the most benefit where it counts.  A lot of people don’t realise this:
GLP-1 weight loss drugs are meant to be taken forever. If you stop taking them without building better eating and exercise habits, it’s like doing a hardcore diet, then going back to “normal” afterwards. We all know what happens next, weight regain. I’m not against these drugs. Some of my clients have lost 10–20kgs with them and are thriving. But whether you’re on them now or thinking about it, you need to protect your muscle, bone, and metabolism. Here’s how. 1. Strength Train Twice a Week
2. Build Balanced Meal Plates At most meals, aim for:
Why?
Why It MattersWhen you stop GLP-1s, your appetite often bounces back hard. Without an “after plan,” you risk:
Muscle loss is even more serious after 50. Every decade, we naturally lose strength and power. Add drug-related muscle loss on top, and it’s harder to stay active, confident, and independent. Workouts to Keep Your Muscle Notes:
Day 1: A1: Machine Leg Press — 3 sets × 12 reps — 30 secs rest A2: Standing Dumbbell Shoulder Press — 3 sets × 12 reps — 60 secs rest B1: Machine Leg Curl — 3 sets × 12 reps — 30 secs rest B2: Close Grip Lat Pulldown — 3 sets × 12 reps — 60 secs rest C1: Goblet Squat — 3 sets × 12 reps — 30 secs rest C2: Dumbbell Prone Row (45° Bench) — 3 sets × 12 reps — 60 secs rest D1: 45° Back Extension — 3 sets × 12 reps — 30 secs rest D2: Dumbbell Bench Press — 3 sets × 12 reps — 60 secs rest Day 2: A1: Machine Leg Extension — 3 sets × 12 reps — 30 secs rest A2: Wide Grip Lat Pulldown — 3 sets × 12 reps — 60 secs rest B1: Dumbbell Romanian Deadlift — 3 sets × 12 reps — 30 secs rest B2: Barbell Shoulder Press — 3 sets × 12 reps — 60 secs rest C1: Dumbbell Split Squat — 3 sets × 12 reps per leg — 30 secs rest C2: Inverted Row — 3 sets × 12 reps — 60 secs rest D1: Dumbbell Hip Thrust — 3 sets × 12 reps — 30 secs rest D2: Push-Ups — 3 sets × 12 reps — 60 secs rest Weekly Schedule:
Week 1: Day 1 → Day 2 → Day 1 Week 2: Day 2 → Day 1 → Day 2 Bottom Line GLP-1 drugs can help you lose weight, but they’re not magic. If you strength train and eat balanced meals, you’ll protect your muscle, bone, and metabolism, both on and off the drugs. Muscle is lost five times faster than it’s gained. Don’t let it disappear. |
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