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The Benefits of Resistance Training

The Benefits of Resistance Training

by | Oct 27, 2022 | exercise, Informational, Weight-Loss, Wellness

Everybody knows that exercise is important, but their minds usually go to aerobic exercise. Yes, a well-rounded program is excellent. However, resistance training (or strength training) and proper nutrition can help improve your physical health dramatically! However, some people don’t know where to start with all of the workout options available. Luckily, we can help with that. Let’s talk about some of the key benefits of resistance training to get you motivated for the gym!

Benefits of Resistance Training

All exercise offers benefits to our long-term health and wellness. However, resistance training is unique. It helps you burn more calories throughout the day, increases lean muscle mass, and makes us stronger.

Increasing our strength and muscular endurance can help us feel more confident and help improve the long-term quality of our lives. The increase in strength, endurance, and mobility that comes with a well-rounded resistance training program will make everyday tasks easier and more comfortable.

Particularly, strengthening our cores can lead to reductions in chronic lower back pain, which affects 80% of US adults. Also, resistance training is simply fun!

There are so many different types of resistance training exercises to try. This way, you will never get bored. Dumbbells, barbells, pull-up bars, resistance bands, gymnastic rings, and even the floor will offer all the options you could ever need for a well-rounded exercise program.

Best Types of Resistance Training

The only “bad workout” is the one that never happened or the one that was done unsafely. As long as you use proper form and take necessary precautions, do whatever feels right for you!

Resistance bands, free weights, and machines are all excellent forms of resistance training. We recommend using compound movements with free weights as your primary mode of resistance training, as excessive training on machines can lead to injury.

For anybody under age 16, we recommend sticking to bodyweight exercises like calisthenics. Weight training at a young age may stunt growth or place too much pressure on developing bone structures. However, push-ups, pull-ups, bodyweight squats, lunges, and gymnastic movements are very safe and effective for building strength at all ages!

Even swimming offers plenty of resistance perfect for muscular and cardiovascular endurance! It’s great for all ages.

If you want to combine the best of both worlds (cardio and strength), try high-intensity interval training. HIIT has shown remarkable benefits to people of all ages and fitness levels.

However, the best type of resistance training is the one you enjoy and the one that you perform safely. Doing calisthenics is better than bodybuilding and powerlifting, but only if you think so!

Stay Strong

Now that you know some of the key benefits of resistance training, hit the gym and find a program you enjoy. Remember to keep changing up the exercises and follow it up with the right nutrition!

Stay up to date with our latest healthy lifestyle tips and feel free to contact us with any questions!

How Red Light Therapy Targets Fat Cells

How Red Light Therapy Targets Fat Cells

by | Oct 13, 2021 | Advice, Informational, Red Light Therapy, Weight-Loss

Using Red Light Therapy to Targets Fat Cells

In weight loss, targeting fat cells is crucial, and red light therapy is particularly effective in this regard. At a wavelength of 635 nm, red light therapy activates the enzyme cytochrome c oxidase, which opens the pores in fat cells, causing them to deflate like a water balloon. The released fat then enters the bloodstream and can be burned for energy through exercise and a proper diet, leading to fat loss through fat cells.

To maximize results, it’s important to avoid counteracting these benefits with high-sugar or high-glycemic index foods. Studies have shown that combining red light therapy with exercise can enhance peak performance by 15%, compared to 10% with exercise alone. This synergy illustrates how working with your body can improve overall wellness.

How Many Inches Could You Lose with Red Light Therapy?

Other researchers revealed startling evidence from their study that red light therapy sessions at 635 nm with the light six inches away from the body three times a week for six weeks caused a 5 inch reduction in hips, abdominals, waistlines, and thighs, targeting the fat cells.

Another study, this time for only 2 weeks with 67 volunteers and 3 sessions of red light therapy per week led to a 1-inch loss in the waistline, 1-inch loss in the hips, and 0.65 inches from the thighs. You might be thinking that’s not much, but actually it’s not too bad for those who aren’t dieting, aren’t altering their diet in any way, and aren’t exercising. 

Red Light Therapy Targets the Reasons Why You Gained Weight 

The most common reasons why people gain weight include:

  • They are under too much stress.
  • They don’t sleep well at night or long enough.
  • They aren’t particularly happy and run to comfort foods.
  • Their body is inflamed.
  • They continue eating during the day beyond regular meals due to appetite. 
  • Their metabolism has slowed down. 

Red light therapy works on every one of these reasons. 

When you’re under stress, your body releases cortisol and adrenaline. These two hormones cause the production of belly fat. Red light therapy decreases levels of these two hormones.

Red light therapy stimulates the production of melatonin. This is the hormone that is released while you sleep. It causes regeneration to occur in your body.

Red light is part of the full spectrum light therapy that is used to treat patients with seasonal affective disorder. However, recently red light therapy has been used with excellent success. The treatment helps bring the patients out of their acute depressive state faster than any other treatment plan, one psychologist from the UCLA Medical School stated. 

Red light therapy is well known in the studies to decrease inflammation. When you have inflammation, you have blockages in the energy circuits of the body. Red light therapy clears out the inflammation.

Red light therapy also increases leptin levels while lowering ghrelin levels. This ends up causing a reduction in hunger. And with less hunger, there’s no reason to eat. 

And if you want to know how red light therapy affects metabolism, it does so by increasing circulation to the cells of the body. Greater circulation means more cells are working at high capacity. 

If you would like more information about Red Light Therapy, contact us and we would be happy to help!

660nm — 850nm Red Light Therapy Benefits

660nm — 850nm Red Light Therapy Benefits

by | Sep 15, 2021 | Informational, Red Light Therapy, Weight-Loss

Wavelengths Matter

Almost 50% of American adults tried to lose weight in the last 12 months, according to data published by the CDC. The chances are good that you are one of them. If you’re also one of the 50 million Americans suffering from acne or one of the 7.5 million with psoriasis, you may find that Red Light Therapy benefits you.

Keep reading to get a quick overview of how RLT can help you.

What Is Red Light Therapy?

Red light therapy is relatively new. At its heart, it’s a non-invasive, therapeutic technique using LED light. At wavelengths between 500nm and 850nm, RLT penetrates your skin to get to the cells in the hypodermis. The light provides your skin cells with energy to repair and heal faster on their own, and each wavelength has a particular purpose.

What Are Some Red Light Therapy Benefits?

There are many benefits to red light therapy. Some people seek out RLT to treat:

  • Skin issues like acne
  • To remove wrinkles
  • Weight-loss
  • Seasonal depression
  • Scar tissue

As you can see, RLT can help in a range of different ways. Let’s check out some of the possibilities.

Skin Issues

The wavelengths in the 660nm range are reportedly the best option for surface healing. This includes skin conditions, burns, superficial scar tissue, and other non-structural issues.

Acne

Red light therapy can also be used to treat acne. Although blue light is usually used for acne, the red light helps regulate sebum, which prevents future outbreaks, according to Dr. Shamban, MD, board-certified dermatologist. RLT can also help reverse the signs of acne scarring and sun damage.

Chronic Pain

At the higher-level wavelengths, around 850nm, the red light can penetrate deeper into muscle tissue, increasing blood flow. This allows the body to receive oxygen to stimulate regeneration and reduce pain and inflammation.

Wrinkles

RLT is ideal for removing wrinkles and fine lines. It can also help with blemishes and your overall complexion. In addition, red lights promote blood circulation, which helps minimize signs of aging by increased collagen and elastin production.

Weight-Loss

Many proponents of RLT have seen improvements in weight loss.  It is said that RLT aids weight loss by breaking down part of the cell membrane in the layer of fat just below the skin’s surface, allowing fat cells to be removed naturally by your body.

It’s recommended to have at least six sessions to see the best results. RLT is non-invasive so that you can resume your normal activities immediately after the treatment.

A 2013 Study of 86 participants showed a “significant” decrease in waist size. The average change was 1.1 inches / 2.8cm at the waist. 

RLT seems to target weight loss in some exciting ways, and there are many Full Body Red Light Therapy packages to suit your needs.

Getting Professional Help

Now that you’ve seen some red light therapy benefits, it’s time to take action. Getting professional help will make sure you set realistic goals and achieve them. Contact us and we will be happy to help you with any more information you need!

How the Red Light Table Targets Fat Loss

How the Red Light Table Targets Fat Loss

by | Aug 11, 2021 | Informational, Red Light Therapy, Weight-Loss, Wellness

Less Cellulite

In a 2011 study on red light therapy and cellulite reduction, women ages 25-55 were divided into two groups: some did treadmill exercise + red light therapy twice a week, while the other group just did treadmill exercise. The researchers presented thermographic photographs of the changes in thigh circumference and cellulite to demonstrate that red light therapy and exercise was more effective than just exercise alone. The study concluded that treadmill exercise and red light therapy in conjunction can improve body aesthetics.

Cosmetic Body Contouring

Many people trying to lose weight just want to look better in the mirror, or at the beach. A wide variety of therapies to target fat and improve appearance are called “body contouring” or “body sculpting”, some surgical, others noninvasive. But many of them don’t work, and/or produce troublesome side effects. Red light therapy is completely natural & noninvasive and has proven to be an effective option for changing the way your body looks.

Smaller Waistline, Less Girth

A study in the Journal of Obesity Surgery researched red light therapy for body contouring. This 2011 double-blind, randomized study performed light therapy at 635-680 nanometers (nm) on participants for four weeks and recorded effects on the size of their waistline. At the end of the study, participants had achieved a statistically significant reduction in waistline girth.

Targeted Fat Loss

In a similar study published in Lasers in Surgery Medicine, participants who received light therapy showed a significant reduction in overall circumference, including numerous parts of the body. Researchers concluded that light therapy can reduce the circumference of the specific areas of the body that are treated with natural light.

Tighter Hips & Thighs

A 2013 study in the same journal also found benefits from red light therapy at 635 nm for contouring the hips, thighs, and waist. At the end of the trial, researchers found a mean loss of 2.99 inches in overall body size compared to the starting point. Separately, the thigh, waist, and hip areas all showed a reduction too. Researchers concluded that red light therapy at this wavelength was safe and clinically effective.

Less Body Fat: 

A 2018 triple-blind, placebo-controlled trial assessed red light therapy’s effects on people doing endurance training. Researchers found pre-exercise treatment can “decrease the body fat in healthy volunteers when compared to placebo.”

Weight and Obesity Control: A study conducted by Brazilian researchers in 2015 assessed the effects of light therapy and exercise on 64 obese women, ages 20 to 40. One group exercised and received red light therapy treatments, while the control group just exercised. They concluded that red light therapy and exercise together were more effective than just exercise in reducing fat mass.

The Ultimate Guide to Finding the Right Protein Shakes

The Ultimate Guide to Finding the Right Protein Shakes

by | Jul 20, 2020 | Advice, Informational, Nutrition, Weight-Loss

The Ultimate Guide to Finding the Right Protein Shakes

Your body is 17% protein, and that protein is essential to the functioning of your cells, tissues, and organs. For fitness enthusiasts, it’s also important for getting the best results from your work out. 

It’s no wonder that protein powders and protein shakes have taken over store shelves. With so many to choose from, it can be hard to know which is right for you. 

Read on to learn more about what makes a good protein powder and which you should be using in your smoothies. 

What Is Bioavailability?

You can’t choose the right protein powder without understanding bioavailability. Bioavailability is how easily and how much of something that you consume actually absorbs into your body.

In other words, the bioavailability of a food or nutrient is what determines how beneficial it is to your health. Eating extra supplements won’t do you any good if your body isn’t actually absorbing them. Some of the most important micronutrients like vitamins and minerals can be the hardest to absorb completely. 

Your stomach acid can also destroy some of the nutrients you digest before they’re absorbed into your bloodstream. This is why the greater the bioavailability of food, the better it is for you. 

Why It’s Important When Choosing a Protein Powder

So why does bioavailability matter when it comes to choosing your protein shakes?

Well, there are many types of protein powders available, and not all of them are as bioavailable as the rest. For your protein smoothie to really do its job and not go to waste, you want to absorb as much of that protein as possible. Not only is it better for you, but you get more out of your money. 

Studies have shown that whey protein powders are the most easily absorbed, and therefore, the most effective. They also help you feel full for longer, which means it helps in the weight loss category as well!

Which Protein Powder Is the Most Effective

When looking for a premier protein powder, you should consider the source of protein, the amount of sugar, and the excess ingredients. All-natural products without added sweeteners are the best for your body. 

You should also choose powders with whey protein because of its bioavailability and because it’s a complete protein. A complete protein is a protein that contains all of the essential amino acids your body needs. 

For many, Solutions4 is the best premier protein option. Not only is it whey protein, but it’s zero sugar, 100% all-natural,  gluten-free, soy-free, lactose-free, and contains extra digestive enzymes to boost bioavailability. 

Where to Find Solutions4 Nutritional Shakes

If you’re wondering where to find Solutions4 premier protein shakes, you can get them at the Amazing Life Chiropractic office.

Nutrition is just as important to your health as chiropractic care, so Amazing Life Chiropractic offers a variety of nutrition services including vitamin and mineral supplements. 

Get the Perfect Protein Shakes for You

Everyone’s body and needs are different. What doesn’t change from person to person is the importance of bioavailability when it comes to your supplements. 

When choosing a protein powder, make sure to choose one with whey protein, so you know you’re doing what’s best for your body.

If you want to optimize your health, check out our collection of services for a better body and life.

What Happens When You Intermittent Fast?

What Happens When You Intermittent Fast?

by | Jul 8, 2020 | Informational, Nutrition, Weight-Loss, Wellness

What Happens When You Fast? The Benefits of Intermittent Fasting

A recent study by the National Institute of Aging published in the New England Journal of Medicine points to a range of health benefits related to intermittent fasting. Weight loss is one of those benefits but there’s more to it than simply losing weight. Let’s take a look at what happens when you intermittent fast.

What Is Intermittent Fasting?

Intermittent fasting (IF) is a pattern of eating that includes a certain number of hours or days during which you eat little or no food. IF schedules are usually written with two numbers, the first indicating the number of hours you fast and the second the number of hours you can eat.

Some of the most common IF patterns are 16:8 (16 hours of fasting with an 8-hour eating window), 18:6, and 20:4. Another popular pattern is the circadian rhythm fast, or 13:11. This pattern emulates your body’s internal clock by fasting roughly from sunset to morning.

Is Intermittent Fasting Healthy?

You should always consult with a healthcare professional before starting a new diet or exercise plan but the science behind fasting shows that intermittent fasting is a healthy way of eating.

The idea behind IF is that your body’s insulin levels drop when you’re not eating food. When those levels go down enough, for a long enough time, your body will start to burn fat to create energy.

A Harvard research study indicates this can help slow the aging process and lead to lower blood pressure and lower cholesterol levels.

How to Start Intermittent Fasting

The easiest way to start an intermittent fasting routine is to pick an eating pattern that’s not too much of a change from your normal lifestyle. If you typically eat 3 meals a day in the morning, mid-day, and evening, making the switch to a 20:4 pattern could be challenging.

Start by alternating days. Eat normally one day and follow the fasting routine the next. The goal isn’t to lose weight immediately, it’s to get accustomed to the new way of eating. After a week or two, move to fasting every day.

Once you feel comfortable with the pattern, you can move to a longer fasting window. You can also dial in your nutrition as you go, avoiding certain foods to help maximize your results.

What Happens When You Fast?

What does intermittent fasting do to the body that helps you lose weight? Once your insulin levels drop during a fast, your body starts to convert stored glucose into energy.

When you repeat this process daily, your body will get accustomed to it and switch into “fat burning” mode more quickly. This is why following a pattern is so helpful – it trains your body to expect it.

Longer fasting periods give your body more time to burn off those excess pounds to create energy.

Intermittent fasting also lets your GI tract rest and repair itself while you’re in the fasted state.

Where to Turn for Help Getting Started

Knowing what happens when you fast probably makes intermittent fasting sound pretty good. It can be an effective way to lose weight and feel healthier but the eating and fasting pattern is only part of the solution.

Fasting for 16 hours and then gorging yourself on burgers and pizza isn’t going to be very helpful.

If you want to learn how to get the most out of intermittent fasting, Amazing Life Chiropractic and Wellness can help. We’ll help you design a nutrition and wellness plan that fits your lifestyle perfectly.

Get in touch with us today to learn more.