How Does Strength Training Help You Lose More Fat?



Consider the following:


  • 1 in 3 people are overweight or obese


  • Strength training burns fat faster than cardio, interval training and other forms of exercise


Applying those 2 facts, there is a good chance that you may be looking to trim some fat from your body. If so, an understanding of how different types of exercise lead to health and wellness is required.


  • Cardiovascular exercises are those which you can perform for a prolonged period of time. They elevate your heart rate, and keep it up. Dance aerobics, jogging, and running on a treadmill are all forms of aerobic exercise.


  • Interval training requires altering your rate of speed and intensity. You sprint or do push-ups at your highest intensity for 30 seconds, then follow that up with 90 seconds of jogging or resting. You follow that process for 15 to 30 minutes.


  • Strength training requires pushing or lifting weights through space. This could be as simple as curling a set of dumbbells, or performing body weight exercises. Strength training often involves cyclical forms of exercises, performed in sets of a certain number of repetitions.


The way strength training outperforms other traditional exercises in the fat burning department has to do with Exercise Post Oxygen Consumption (EPOC). Very little of this occurs after cardio exercise. You do burn calories and fat while you are enjoying a cardio workout, but this stops shortly after your exercise is over.


Interval training is much better than cardio exercises at burning calories and fat after your workout is over. Your metabolism functions at a higher rate for hours and hours after your interval training session. Unlike many cardio sessions, which can go for 45 minutes or over an hour, interval training sessions are recommended for 30 minutes or less.


Weight training, especially those movements that work multiple muscle groups, are even better than interval training for long-term fat loss and calorie burning. Health professionals now understand that after a weight training session, you can expect to burn calories for anywhere from 24 to 38 hours after you have finished your workout!


The long-term weight loss benefits come from a metabolism boost, and the fact that you are building muscle. Muscle burns a lot of fat, even when you are just sitting around. As your muscles are repairing over the next day or day and a half after you strength train, they require fuel to repair themselves. This comes from your fat cells, and the process burns calories as well. Choose weight training over other forms of exercise for maximum fat burning potential.


4 Tips to Make Better Compost



Composting is one of the best ways to recycle food waste and scraps into fertilizer that your plants will love. In fact, most gardeners are always looking for good compost to help their plants flourish and thrive. There are people who make good money selling compost to commercial farms and gardening enthusiasts.

Whether you’re a hobbyist or someone serious about gardening, the ability to make your own compost will be very helpful. This article will assume that you have the basics of composting down and it will give you a few tips to improve the quality of your compost.

Now let’s look at what they are.


  • Location Matters

The composting process takes time and one of the major factors that decides if your compost will turn out well is the location the compost bin or heap is in. Ideally, the heap or bin should have good drainage and must be on level ground. Avoid placing the compost heap in places where it’s exposed to weather fluctuations.

If your compost pile is exposed to cold weather or chilly conditions, the decomposing process will slow down. If you know you’re going to be getting cold weather, you may wish to either insulate your compost bin or move it indoors into the shed or somewhere where it’s not exposed to the elements. This will ensure that the process moves smoothly without delays.


  • Oxygenate the Compost

For the compost to break down well, the bacteria and organisms that are involved in the process need oxygen to survive. So, it’s ideal that you turn out the compost pile to get air into it so that the microorganisms can survive.

You should be able to see that the material on the edges of the heap are dry while the center is relatively damp. Move the edges to the center and mix them up a little. Try and get air into the compost heap by preventing tight clumps from forming.

The more you rake and aerate your compost heap, the faster the pile will turn into rich, beneficial fertilizer.


  • Watch What Goes In

Not all food scraps and leftovers should be composted. Many people get this wrong and expect that since most foods are biodegradable, they’re suitable for composting. This is a common misconception.

You need to use the right waste. Dairy and meat products are a no-no. Weeds, waste from pets and oily food leftovers are NOT to be used either. All these will create foul smells and attract pests.

There should be mostly plant waste and even with the plant waste, there should be a mix of greens and browns. You may wish to add rolled up cardboard balls into the mix to create air pockets. The cardboard is a good type of brown waste.

If your compost heap is too wet, add more brown waste like dried leaves, twigs, etc. If it’s too dry, add more green waste like grass cutting, vegetable scraps, etc.


  • Monitor the pH Levels

The composting bacteria work best when the pH level of the compost is between 5.5 and 8. If you’re using worms in your compost, they survive well in this range too. So, you may wish to get a soil test kit to monitor the pH level of the compost. Do note that the readings will vary when you test different portions of the compost. Test about 5 bunches of compost and calculate an average.

Keep an eye on these 4 factors when composting and you will have much better compost. There are also many other tips such as using worms, shredding the brown waste, checking the moisture level of the compost and much more.

You’d do well to research more on this topic so that you know how to get the best out of your composting efforts. You only need to learn it once and after you’ve gotten the hang of it, you’ll easily be able to turn your spoil into soil and make your plants very happy.


3 Self-Defense Moves Every Woman MUST Know


The hard truth is that we live in a world where danger can pop up when we’re least expecting it. If you looked at the latest crime statistics in the US alone, you’d notice that there has been a rise in crimes against women over the past few years.
Now more than ever before, it’s crucial for women to know how to defend themselves. Ideally, every woman should carry a weapon such as a stun gun or a pepper spray to give them an edge during a physical confrontation with an assailant who in the majority of cases will be a man.
In the event that you don’t have a weapon, you’ll need to rely on your own hands to ward off any attacks. The goal of self-defense is to give you an edge to knock your opponent down for a few seconds while you run off.
Self-defense is not about getting into a sparring session with your attacker. This is not an MMA fight. You’re in a fight for your life. The rule is – Engage, inflict damage, disengage and run to safety.
In this article, we’ll look at 3 simple but highly effective self-defense techniques that any woman can execute even under stress and duress. It’s all about having the fighting spirit. The will to fight back is more important than any move or technique.
Now let’s look at the 3 moves.

1. Eye stab
Like the name suggests, this is a pretty straightforward move and it involves you jabbing your attacker’s eye with your fingers. You could jab one eye or both. You could use just your index finger to jab one eye.
Another technique is to open up your index and middle fingers to poke both eyes at the same time. Or you could make a fist with your thumb slightly protruding out and jab their eye.
Whatever technique you decide to use, you must be fast and you must be accurate. Eyes are considered as soft targets and no matter how strong or big your attacker is, an eye stab if executed correctly and at the right moment can bring the attack to an immediate halt.
This is without a doubt one of the most effective self-defense moves out there.

2. Groin attacks
While it may sound questionable, the groin is another soft target and if you deliver a blow to your attacker’s groin, they’ll probably drop to their knees in pain and you can beat a hasty retreat.
The problem here is that men instinctively guard their groin region and what the self-defense classes and martial arts classes don’t tell you is that when you try to hit a man’s groin, he’s much more likely to avoid your hit or close up his legs and defend himself.
Here’s how to get around that. For starters, do NOT look at his groin before striking. This displays intention and your attacker will subconsciously pick up on it. You want to look at his face and have him looking at you when you deliver the blow.
Secondly, you can either use a front kick, a knee or even a slap/punch to the groin. In fact, knees and slaps to the groin are more effective because there’s less translation and it’s faster. Always remember to hit hard… and if you have the opportunity to hit the same spot again, make sure you do so.

3. Palm heel strikes
Unlike boxing or traditional martial arts, when in a self-defense scenario, it’s always best to use open palms instead of fists when fighting. Even Mike Tyson, broke his hand in a street fight. Your technique needs to be excellent to do damage with fists and not hurt yourself.
The average person should just stick to open palms. The heel of your palm is just as hard as your fist and can do even more damage to your opponent without much risk to you.
Palm heel strikes are best executed upwards and you should make contact with the nose. This is the best case scenario. If you can’t get the nose, the chin will do just fine. If you’re trained, you can hit the solar plexus or even the throat. Once again, keep it fast and hard.
The 3 moves mentioned above are extremely effective but they are just 3 of many. There are different scenarios such as getting grabbed from behind or being pinned down on the ground, etc. The best way to defend yourself in such situations is to be well-trained.
Join a self-defense class and learn a variety of techniques. Do note that it’s better to learn arts like Krav Maga or other close quarter combat techniques instead of traditional martial arts like Karate or Taekwondo which take a long time to master.
You want to learn moves that are effective, brutal and most importantly, realistic. Flying kicks and Aikido wrist locks and sweeps are just too flamboyant for most women to employ.
So, pick a good self-defense course and keep practicing till the moves are second nature to you. This will ensure that you have a high chance of coming out relatively unscathed in a dirty, violent scenario. The more you sweat in practice, the less you’ll bleed in battle.