Hyaluronic acid (HA) is touted as one of the most effective moisturizing ingredients for skin, but why are some people complaining that it made their skin drier? That is because it is also widely misunderstood and most of us are content with just knowing that a skin care ingredient is the moisturizing' and do not take time to really understand how it works.

Hyaluromic acid(HA) is a naturally occurring polysaccharide in the skin, eyes, and joints that aids in water retention. While HA, when formulated into serums and lotions, can improve our skin's moisture levels , it doesn't necessarily invite the water to the party—it simply encourages it to stay right where it is. "The easiest way to understand HA's function is to think of it as a sponge in the skin for moisture... the more HA, the more water absorption, and the dewier skin will be with fewer fine lines and wrinkles." -Dr. Hysem Eldik, board-certified dermatologist, Marmur Medical

How HA works 

If your skin doesn't <a href="https://www.marthastewart.com/8177771/guide-restoring-dry-skin-moisture">have much moisture </a>to begin with, HA won't be very effective on its own. Ironically, it could leave your skin feeling even drier especially when taken in serum form which is believed to be the best vehicle for HA. "How your skin feels after applying an HA product can be unpredictable.. In general, serums tend to dry faster on the skin than lotions or creams. Paradoxically, this can leave your skin feeling dry—even though you are using a moisturizing product like HA."

How HA could leave the skin feeling drier

1. To remedy any tightness after applying HA, Dr. Eldik advises following it up <a href="https://www.marthastewart.com/8067005/different-face-lotion-types-application-tips">with a moisturizer </a>to lock in water before it evaporates from the dermis (sunscreen adds yet another "seal" he shares).

How to remedy the tightness poat HA application 

2. Another option is switching to products that are formulated small HA molecules."HA is an evidence-based anti-aging treatment, so it's worth switching to a different formulation first before moving on... if the size of HA is too large—this is measured by chemists as the molecular weight—then it cannot get past the top layer of skin called the stratum corneum.. It would be like throwing spaghetti on the wall. This may account for why you didn't notice an improvement with a past HA product."

Many of us use Hyaluronic Acid without understanding how it works to moisturize the skin.

Understanding how this molecule works will help you apply it more effectively.

health

Health

Your Hyaluronic Acid Serum Might Be Making Your Skin Drier—Here's Why

Coaches are responsible for helping their teams “fine-tune” their messages to clients. Many sales coaches are untrained in how to give crisp, productive, forward-looking performance feedback to those on their teams. So as a first step schedule coaching conversations into every interaction. You need to adjust your mindset to think of feedback as a practice. It’s something that you do over and over again as part of daily business. Giving performance feedback can be difficult.  But the widespread adoption of virtual calls has lowered this barrier.

Set Up a Feedback System

You can’t be in eight places at once, but I bet as a leader you have eight more opportunities a week to give your team feedback because you can Zoom in and Zoom out

Before launching into concrete feedback, it is important to check in as human beings. A simple check-in like "Hey, how are you?" opens the conversation to the possibility of real feedback. Opening with empathy also means acknowledging the uncertainty and stress that your team may be experiencing. If your team members are worried about job security, it is important to both address their fears and clarify the focus of your feedback. It is also important to make clear that the feedback you are giving is specific to their performance.

Open with Empathy

‘Did Well’ and ‘Do Differently' You can’t build competence without confidence, so begin by asking their input on what they did well. Add your own observations, addressing specific knowledge, skills, or disciplines. Then, shift the conversation to ask what they think they should do differently, before adding your recommendations on what they can do differently. Coach on the granular skills and disciplines required to show up and stand out online. For instance, a salesperson who is used to sitting at a desk may now need to stand on video calls to project more positive energy in those calls

Focus on Two Questions

Everyone is still learning what optimal business performance looks like during a pandemic The key for sales coaches is to collaborate with their salespeople to get the most out of what they have, taking into account changes in people’s situations and shifts in the business landscape. If a parent of young children confides that he’s struggling to give only 40 percent effort this week, then his sales leader needs to mine that 40 percent for gold, You’ll have to define what ‘great’ looks like now and revisit it again next week.

Collaborate on Redefining Excellence

The founder of the Kellogg Sales Institute offers tips for adapting to this high-stakes moment.

personaldevelopment

Personal Development

marketingandsales

Marketing & Sales

communication

Communication

How to Coach Your Sales Team through the Pandemic (and Beyond)

Workers gaining more flexibility in how, where, and when they work is a shift that’s here to stay. Only few companies worked remote earlier, because many struggled to calculate what it would cost them, in terms of communication and efficiency, to have employees working across locations. The open question for companies now is how much flexibility to retain as workers return to the office. Companies will have to better describe what type of work and what kind of flexibility model is most valuable and least costly to production.

Workplace Flexibility Is Here to Stay

The pandemic has led to a rapid increase in the availability of data, including Zoom communications, online tests for recruiting, and remote monitoring technology.There’s a demand to put this information to use in improving operations. For eg, many companies are using survey tools to stay informed about employee engagement and to get feedback that can help them design hybrid workplaces. Companies can also use data to help with recruiting, promotions, and DEI goals. It can also help identify underlying biases in pay and promotions, task assignments, mentoring opportunities, and other areas.

“People Analytics” Will Increasingly Help  Manage Talent

We are seeing wage pressure building among big competitors. It’s hard to motivate people at a minimum wage, so just distinguishing yourself from other competitors can be a useful strategy

Research shows that in many cases, automation creates “tasks shifts” rather than job losses. For eg, as companies reduced business travel, virtual-meeting technology improved, professionals have more time to spend on other aspects of their jobs such as research and analysis. Some of the hospitality jobs might never come back, more programmers, technicians, and engineers will be required to design and maintain that virtual meeting tech. A shift towards e-commerce “means lower labor demand in retail stores and supermarkets, and increased demand for warehouses and transportation workers.”

Job Shift Is Real

Companies like Amazon, Best Buy have increased minimum wages to $15 or $16 per hour. Two forces have triggered the rise of retail’s minimum wage: strong pandemic profits and anticipation of impending regulatory changes. They are even calling out competitors, such as Walmart, for paying as low as $11 in some places, despite having an average minimum wage of $15 per hour. This pressure to standardize wages could help to lift them across the U.S.

Workers Will Command Higher Wages

From greater flexibility to higher wages, the workplace is never going to look the same.

remotework

Remote Work

career

Career

COVID Has Accelerated These 4 Labor Market Trends

Mindfulness is the practice of purposely focusing your attention on the present moment-and accepting it without judgement. Mindfulness is now being examined scientifically and has been found to be a key element in stress reduction and overall happiness.

 Benefits Of Mindfulness 

Mindfulness can bring improvements in both physical and psycological symptoms as well as positive changes in health,attitudes, and behaviors.Mindfulness improves well-beingIncreasing your capacity for mindfulness supports many attitudes that contribute to a satisfied life. By focusing on here and now, many people who practice mindfulness find that they are less likely to get caught up in the worries about the future or regrets over the past and better able to form deep connections with others.

What are the benefits of mindfulness

Mindfulness improves mental healthMindfulness meditation is an important element in the treatment of a number of problems,includins;depression,substance abuse,eating disorders,anxiety disorders and obsessive-compulsive disorder.Mindfulness improves physical healthMindfulness techniques help improve physical health in a number of ways. Mindfulness can;help relieve stress, treat heart diseases, lower blood pressure improve sleep and alleviate gadtrointestinal difficulties

By practicing accepting your experience during meditation, it becomes easier to accept whatever comes your way during the rest of your day.

HelpGuide helps you help yourself. Start improving your mental health and wellness today. HelpGuide shows you how.

mindfulness

Mindfulness

mentalhealth

Mental Health

Focus on Yourself

1. Exercise on a Monday night (nothing fun happens on a Monday night).2. On the fence about a purchase? Wait 72 hours before you buy it.3. Tip: the quickest supermarket queue is always behind the fullest trolley (greeting, paying and packing take longer than you think).4. Bring fruit to work. Bring fruit to bed!5. Consider going down to four days a week. It’s likely a disproportionate amount of your fifth day’s work is taxed anyway, so you’ll lose way less than a fifth of your take-home pay.6. Everyone has an emotional blind spot when they fight. Work out what yours is, and remember it.

Ideas 1 - 6

7. Plant spring bulbs, even if they’re just in a pot. 8. Send a voice note instead of a text; they sound like personal mini podcasts. 9. Keep a bird feeder by a window, ideally the kitchen. It’ll pass the time when you’re washing up. 10. Always bring ice to house parties (there’s never enough). 11. Get the lighting right: turn off the overhead one, turn on lots of lamps (but turn off when you leave the room). 12. Sharpen your knives. 13. Feeling sluggish at work? Try the Pomodoro technique: 25 minutes on, five-minute break, and repeat.

Ideas 7 - 13

14. Buy a cheap blender and use it to finely chop onions (it saves on time and tears). 15. Keep your children’s drawings and paintings. Put the best ones in frames. 16. Set aside 10 minutes a day to do something you really enjoy – be it reading a book or playing Halo. 17. Don’t be weird about how to stack the dishwasher. 18. Reuse all plastic bags – even bread bags. Much of the packaging you can’t reuse can be taken to larger branches of supermarkets for recycling. 19. Take a photo of the tag you are given when leaving your coat in a cloakroom.

Ideas 14 - 19

20. Can’t sleep? Try a relaxing soak with lavender bath oil before bed. 21. Add the milk at least one minute after the tea has brewed. 22. Laugh shamelessly at your own jokes. 23. It might sound obvious, but a pint of water before bed after a big night avoids a clanger of a hanger. 24. Start a Saturday morning with some classical music – it sets the tone for a calm weekend. 25. Look closely. 26. Set time limits for your apps. Just go to the settings on your smartphone and add a limit – for example, if you have an iPhone, turn on Screen Time.

Ideas 20 - 26

27. If possible, take the stairs. 28. Always be willing to miss the next train. 29. Eat meat once a week, max. Ideally less. 30. Be polite to rude strangers – it’s oddly thrilling. 31. Ask questions, and listen to the answers. 32. Connect with nature: stand outside barefoot for a few minutes – even when it’s cold. 33. Join your local library – and use it. Find yours here. 34. Go for a walk without your phone. 35. Eat salted butter (life’s too short for unsalted). 36. Stretch in the morning. And maybe in the evening.

Ideas 27 - 36

37. If you’re going less than a mile, walk or cycle. About half of car journeys are under two miles, yet these create more pollution than longer journeys as the engine isn’t warmed up yet. 38. Sleep with your phone in a different room (and buy an alarm clock). 39. Send postcards from your holidays. Send them even if you’re not on holiday. 40. Instead of buying new shoes, get old ones resoled and buy new laces. 41. Buy a plant. Think you’ll kill it? Buy a fake one. 42. Don’t have Twitter on your phone. 43. If you find an item of clothing you love and are certain you will wear for ever, buy three.

Ideas 37 - 43

44. Try taking a cold shower (30 seconds to two minutes) before your hot one. It’s good for your health – both physical and mental. 45. Text to say thank you! 46. Read a poem every day. Keep a compendium, such as A Poem for Every Day of the Year, by your bed. 47. Take out your headphones when walking – listen to the world. 48. Buy secondhand. 49. Buy in person! 50. Learn how to floss properly. 51. If something in the world is making you angry, write (politely) to your MP – they will read it. 52. Say hello to your neighbours. 53. Learn the basics of repairing your clothes.

Ideas 44 - 53

54. Always bring something – wine, flowers – to a dinner/birthday party, even if they say not to. 55. Learn the names of 10 trees. 56. Call an old friend out of the blue. 57. Every so often, search your email for the word “unsubscribe” and then use it on as many as you can. 58. Buy a newspaper. 59. Always have dessert. 60. Drop your shoulders. 61. Make something from scratch. Works best if it’s something you’d normally buy, such as a dress or a bag. 62. Go to bed earlier – but don’t take your phone with you. 63. Volunteer. ​​Go to gov.uk/government/get-involved for ideas.

Ideas 54 - 63

64. Dry your cutlery with a cloth (it keeps it shiny). 65. Instead of buying a morning coffee, set up a daily transfer of £2 (or your local currency) from a current into a savings account and forget about it. Use it to treat yourself to something different later. 66. Don’t save things for “best”. Wear them – enjoy them. 67. Sing! 68. Think about your posture: don’t slouch, and don’t cross your legs. 69. Hang your clothes up. Ideally on non-wire hangers (it’s better for them). 70. Skinny-dip with friends. 71. Switch your phone off on holiday (or at least delete your work email app).

Ideas 64 - 71

72. Always use freshly ground pepper. 73. Thank a teacher who changed your life. 74. Respect your youngers. 75. Keep your keys in the same place. 76. Ditch the plastic cartons and find a milkman – The Modern Milkman has a comprehensive list. 77. Rent rather than buy a suit/dress for that forthcoming wedding (even if it’s your own). 78. Always book an extra day off after a holiday. 79. Ignore the algorithm – listen to music outside your usual taste. 80. Mute or leave a WhatsApp group chat. 81. Learn a TikTok dance (but don’t post it on TikTok). 82. Cook something you’ve never attempted before.

Ideas 72 - 82

83. Join a local litter-picking group. 84. Handwash that thing you’ve never cleaned. 85. Don’t get a pet/do get a pet. 86. Nap. 87. Learn how to breathe deeply: in through the nose, out through the mouth, making the exhale longer than the inhale. 88. Buy a bike and use it. Learn how to fix it, too. 89. Politely decline invitations if you don’t want to go. 90. If you do go, have an exit strategy (can we recommend a French exit, where you slip out unseen). 91. If in doubt, add cheese. 92. Don’t look at your phone at dinner. 93. Do that one thing you’ve been putting off.

Ideas 83 - 93

94. Give compliments widely and freely. 95. Set up an affordable standing order to a charity. 96. Keep a book in your bag to avoid the temptation to doomscroll. 97. Listen to the albums you loved as a teenager. 98. Make a friend from a different generation. 99. Staying over at a friend’s place? Strip the bed in the morning. 100. For instant cheer, wear yellow.

Ideas 94 - 100

Ideas you may think wouldn't improve your life every day. You would be surprised!

Whether it’s taking fruit to work (and to the bedroom!), being polite to rude strangers or taking up skinny-dipping, here’s a century of ways to make life better, with little effort involved …

habits

Habits

100 ways to slightly improve your life without really trying | Life and style

When you’re under stress, in a social situation, for example, positive affirmations are invaluable. They’ll help you fight through the stress and find a way around issues.A good affirmation for stress is more than just useful. It can change your day, and if you invite it into your life, it can change everything.

What is an effective affirmation for stress relief?

I can’t guarantee this will be the direct outcome of using positive affirmations, but some research has shown that people who are optimistic will live longer. <ul><li>Your cardiovascular health will improve, and this means you’ll be more robust, healthy, and it could indeed enhance your life expectancy.</li><li>These benefits can be realized as long as you make the use of affirmations a habit. If they're not done regularly they won’t take hold and change your life.</li></ul>Make it important to yourself to build in affirmations to your everyday life.

People who are optimistic will live longer

If we strip them of any philosophical meaning (like the Law of Attraction stuff) they are simply examples of positive self-talk.So that means you can use affirmations without feeling like you’re auditioning for a role in the next ‘The Secret’ movie. Positive self talk is a good thing and it isn’t weird.

Affirmations are easy to use

The main thing you have to get your head around is the value affirmations have.<ul><li>They are used to rid yourself of limiting beliefs. If you take on the challenge and use affirmations regularly and with full conviction, you’ll also find that they change the way you think and that’s the real value.</li><li>By changing the way you think over time, you arm yourself. You become resistant to negativity or unhelpful thinking.</li><li>The more positive affirmations you have, the better your life will be.</li></ul>

Why should we use affirmations?

A good affirmation for stress is more than just useful. It can change your day, and if you invite it into your life, it can change everything.

By saying to yourself, I'm funny and charming, or Everyone here wants to know my story, you’re coaching yourself. The more you do it, the more confident you’ll be. And this leads to incredibly positive social experiences.The best affirmation for stress relief?<ul><li>Feeling stuck is a feeling, not a fact. </li></ul>

Coaching yourself

If you're using affirmations and using them regularly, you’re thinking about thinking. You’re taking charge of your thoughts and becoming more self-aware.This pushes you towards a situation where you are more in control of your mind, as well as more aware of your own needs and desires.A good affirmation for mental clarity is:<ul><li>Today I am attracting clarity of mind and purity of heart. </li></ul>

What is an affirmation for mental clarity?

Affirmations are easy to use. If we strip them of any philosophical meaning (like the Law of Attraction stuff) they are simply examples of positive self-talk.

Affirmations are easy to use. And if we strip them of any philosophical meaning (like the Law of Attraction stuff) they are simply examples of positive self-talk. So that means you can use…

What are the Benefits of Positive Affirmations?

If you want to make movement a regular part of your day, you have many exercise options. But you may be unsure about how to start working out if you’ve never really exercised regularly before.Whether you’re looking to run, ride a bike, lift weights, or do yoga, just thinking about how to start working out can feel intimidating. After all, scrolling through all the fitness posts on social media—or even seeing runners easily power up the hills in your neighborhood—can make it seem like exercise comes so easily to those who are already in the thick of it.

Yes You Can Work Out

Identify why you're ready to incorporate a regular workout program into your life and reach your goals.This might take some digging, but it’s important you hone in on a reason that’s meaningful enough to you that it’ll push you forward. Maybe it's being able to keep up with your kids, feeling strong in your own body, or just setting aside time to focus on your own well-being.Fitness should be about your own goals and what feels right for you.Then, before you get started, you should also check with your doctor to get the green light to continue with whatever routine you are considering.

Identify The Why

Exactly what kind of gear you need will depend on what kind of exercise program you want to try, but there are few staples that tend to be universal.<ul><li>Finding a pair of comfortable, supportive athletic shoes is one of your first moves</li><li>You'll want to find a snug, supportive sports bra and a couple of sweat-wicking tops and pants or shorts.  	 </li></ul> Check your closet to see what you already have—especially pieces that you may have forgotten about!—and if you do need to buy some new pieces, shopping off-season (say, buying zip-ups for cold outdoor running in the summer) can help you save some cash.

The Right Exercise Gear

You should ideally be working out three to four days a week, but that doesn't mean you have to start there.Begin by scheduling just two workouts a week! These can be as short as a 30-minute resistance training workout. Setting a realistic goal is key to sticking with it, and since you'll probably be sore after your first handful of workouts, this means you'll have a few days to recover in between.Doing something small each day—even if it’s 15 minutes of walking—really builds the momentum and reinforces the habit.

Start Slow But Move Daily

The best time to exercise is always the one that fits your lifestyle, your preferences, and your energy level.You might find that becoming a <a href="https://www.self.com/story/11-clever-tips-for-getting-out-of-bed-for-a-morning-workout">morning workout person</a> works for you, since you can get your workout out of the way before something comes along to sideline it. On the flip side, the thought of waking up extra early might completely turn you off, and you might benefit more from carving out some time after work to disengage from the workday. In that case, evening workouts might work best for you.

A Time That Suits You

There really are endless types of workouts out there, and the truth is that the best workout for you is the one you'll actually do and enjoy. The number one way to find the best fit for you is through trial and error, even though it may feel daunting at first.Start with one you're initially drawn to, whether it's barre, boxing, Pilates, dance cardio, yoga, a strength class, you name it, and keep trying new ones from there until you find what you enjoy.

Date The Various Kinds Of Workouts

Once you find a type of workout that works for you, you don’t want to go all-in right away. Take the time first to learn the basics, which will allow you to safely progress with your exercise of choice.Many fitness apps or virtual classes offer beginner lessons, where they’ll take you through foundational work. These tend to be less intense and slower-paced, and the instructors usually give more detailed instruction so you’re less likely to get lost.

Nail Down The Basics

Whatever your version of too much, too soon may be, the outcome is often the same: It can burn you out, and you might find yourself dreading your workouts, or even skipping them. So take it gradually. Learn how to master the movements, and see how you feel when you make working out part of your regular life—it’s going to be more sustainable than making it your whole life.

The 'Too Much' Trap

Another option, if you feel you do need more one-on-one guidance to feel comfortable with certain moves and you can afford it, is to hire a virtual personal trainer.Many gyms work with personal trainers, and should be able to connect you with one who is offering virtual appointments now, even if the gym is not open or taking clients in person.

A Personal Trainer

You’ll likely need to invest in some equipment, especially if you’re looking to strength train. While you can—and should—start with bodyweight moves, once you get your form down, you’ll be looking to add resistance.Apart from dumbbell sets and jump ropes, You probably want an <a href="https://www.self.com/gallery/best-yoga-mats">exercise mat</a> too, which can make exercises, especially ones where you’re lying on the ground, feel more comfortable.

Buy Basic Equipment

Even if you're super-dedicated to your new fitness goals, some days, motivation alone just doesn't cut it (and that's totally okay). That's where an "insurance policy" comes in. If you need a little help staying on track, asking a friend who also works out to be a check-in partner. You can fill them in on your workout plans and let them know when you follow through, and when you need an extra nudge, they can be a great source of encouragement. Of course, you can provide all of that for them too.

The Insurance Policy

Starting an exercise routine can feel daunting, but it doesn't have to. These tips can help you learn how to start workout out—and find a program to stick with.

exerciseandfitness

Exercise & Fitness

How to Start Working Out If You've Never Exercised Before

We all know exercise is good for us. It offers documented <a href="https://www.verywellfit.com/breathing-and-exercise-2704426">health benefits</a> and is probably one of the best tools we have to fight <a href="https://www.verywellfit.com/best-workouts-if-youre-overweight-3495993">obesity</a>, some types of cancer, diabetes, heart disease, and other chronic illnesses. At the same time, it can be hard to put that knowledge into practice. There are so many different suggestions on the types of activities and the ideal frequency, it can lead to information overload and overwhelm.The most important thing to know is some exercise—any type of exercise—is better than no exercise.

Exercise: What We Know

The wonderful thing about exercise is that you don't need much to get the benefits. Even just a few minutes a day can improve your health and well-being. Here are just some things exercise can help you do:<ul><li>Boost your mood</li><li>Give you more energy</li><li>Help you sleep better</li><li>Increase bone density</li><li>Improve your confidence</li><li>Improve your quality of life</li><li>Lose weight</li><li>Reduce stress</li></ul>

Benefits of Exercise

Use the FITT acronym to remember the exercise variables you can change to avoid plateaus and to keep your body challenged:<ul><li>Frequency: How often you exercise</li><li>Intensity: How hard you exercise</li><li>Time: How long you exercise</li><li>Type: The type of exercise you're doing (e.g., running, walking, etc.)</li></ul>

The FITT Principle

When you work out at a sufficient intensity, time, and frequency, your body will improve (called the Training Effect) and you'll start to see changes in your weight, <a href="https://www.verywellfit.com/how-to-use-body-fat-percentage-calculator-3858855">body fat percentage</a>, cardio endurance, and strength. When your body adjusts to your current FITT levels, it's time to manipulate one or more of them.

Body Development: The Training Effect

If you've been walking three times a week for 20 minutes and you've stopped seeing improvement, you could change your program in one or more of the following ways:<ul><li>Frequency: Add one more day of walking.</li><li>Intensity: Add short bursts of jogging, speed walking, or hill training.</li><li>Time: Add 10 to 15 minutes to your usual workout time.</li><li>Type: Do a different activity, such as cycling, swimming, or aerobics.</li></ul>Changing any of these variables every four to six weeks can help you keep that training effect going.

Optimizing Training Effect

In order to improve your strength, endurance, and fitness, you have to progressively increase the frequency, intensity, and time of your workouts. A simple way to stimulate your body is to try different activities. <ul><li>If you normally walk on the treadmill, try riding the bike which will use different muscles and allow you to burn more calories. </li><li>If you've been doing <a href="https://www.verywellfit.com/strength-exercises-for-the-biceps-1231100">biceps</a> curls with dumbbells, change to a barbell.</li></ul>

The Overload Principle

This principle is just what it sounds like. It means your workouts should be specific to your goals. If you're trying to improve your racing times, you should focus on speed workouts. If your main goal is simply health, fitness, and weight loss, you should focus on total body strength, <a href="https://www.verywellfit.com/everything-you-need-to-know-about-cardio-1229553">cardio</a>, and a healthy diet. Make sure your training matches your goals.

Specificity

Cardio exercise is any rhythmic activity performed continuously and can include activities like <a href="https://www.verywellfit.com/walking-4157093">walking</a>, <a href="https://www.verywellfit.com/how-to-start-running-the-absolute-beginners-guide-2911191">running</a>, aerobics, cycling, swimming, and dancing. Cardio strengthens the heart and lungs, increases endurance and burns calories, which helps you lose weight. While you should always stick with a cardio program that fits with your fitness level, there are general guidelines for cardio programs based on your goals.

Types Of Exercises: Cardio

Strength training works the body in a different way than cardio and is equally as important for good health and weight loss. With strength training, you lift weights (dumbbells, barbells, resistance bands, machines, etc.) to strengthen the muscles, bones, and connective tissue.Strength training builds lean muscle tissue, which raises metabolism helping you to reduce body fat9 provided you're also keeping your calorie intake in line. If you are new to resistance exercise and intimidated by using weights, bodyweight exercises, like squats, pushups, and planks, are a great way to start.

Types Of Exercises: Strength Training

<ul><li>Choose eight to 12 exercises, targeting the major muscle groups (lower body, chest, back,shoulders, biceps, triceps, and abs).</li><li>For beginners, do one set of eight to 16 reps of each exercise to fatigue. More advanced exercisers can do two to three sets.</li><li>Train each muscle group two to three non-consecutive days a week.</li><li>Work each exercise through its full range of motion and use good form.</li></ul>

Strength Training: Important Guidelines

While stretching is often the most overlooked exercise, it's important for keeping us agile as we get older. And, unlike the rigors of cardio and strength training, it's relaxing and it feels good.<ul><li> Stretching can be done anytime throughout the day, but it's also important to stretch after your workouts, especially if you have any chronically tight areas.</li><li>Yoga workouts are a great way to both stretch your body at the same time you build endurance and promote relaxation and stress-reduction. </li></ul>

Types Of Exercises: Flexibility

<ul><li>Do static stretches with a focus on tight areas, such as the hamstrings and lower back.</li><li>Hold each stretch for about 15 to 30 seconds and do two to four reps of each stretch.</li><li>Stretch a minimum of two to three days a week. Even better would be every day.</li><li>Stretch within your range of motion. Stretching shouldn't hurt.</li><li>Stretch your muscles when they're warm (after your warm-up or, even better, after your workout).</li></ul>

Stretching Guidelines

While we often focus on getting in as much exercise as possible, rest and recovery are also essential for reaching your <a href="https://www.verywellfit.com/how-to-set-exercise-and-weight-loss-goals-for-beginners-1229580">weight loss and fitness goals</a>. While you can often do cardio every day (though you may want to rest after very <a href="https://www.verywellfit.com/ways-to-add-intensity-to-your-workouts-1231603">intense workouts</a>), you should have at least a day of rest between strength training workouts.Make sure you don't work the same muscles two days in a row to give your body the time it needs to rest and recover.

The Importance Of Resting

While it's important to know basic exercise guidelines and principles, the most important step in starting an exercise routine is exploring the idea of motivation. Without that, all the advice in the world won't do you any good.Motivation doesn't just happen. It's something you make happen each and every day. If you have multiple reasons to exercise, you'll always have something to get you moving, even when motivation is hard to come by. The hardest part of exercise is getting started. If you can get that far, you've won half the battle.

Finding Motivation

<ul><li>Consider how much energy you'll have to get more things done.</li><li>Imagine how relaxed you'll feel after a workout.</li><li>Promise yourself a reward for completing your workout.</li><li>Remind yourself how good you'll feel by following through.</li><li>Remind yourself of your weight-loss goals.</li><li>Remind yourself that this workout is necessary to reach your goal</li><li>Think of a future event to get ready for (a wedding, a vacation, etc.).</li><li>Think of all the diseases and illnesses your workout could protect you from.</li></ul>

Motivating Tips

The ABC of Exercise and how to find motivation.

Get a guide to getting in shape for beginners that explains what you need to know about cardio, flexibility, strength training, and more.

motivationandinspiration

Motivation & Inspiration

A Guide to Exercise for Beginners

<ol><li>Carbohydrates is your main energy source, fuelling the body and brain, protecting our muscles and feeding bacteria in the gut. Healthy carbohydrates are whole grains, vegies and fruit.</li><li>Proteins build and repair our body tissues, make enzymes and hormones, build muscle, bone, cartilage, skin and blood. Protein-rich foods include, meat, chicken, fish, tofu, eggs, dairy, nuts, beans and legumes.</li><li>Fats are vital to help absorb vitamins A, D, E and K, help regulate hormones and provide energy. Fats are found in meat, fish, chicken, dairy, oils, nuts and seeds.</li></ol>

We need three macronutrients

<ul><li>Iron helps to transport oxygen through the body. Found in red meat, chicken, fish, grains, veges and legumes.</li><li>Vitamin A is essential for vision, the immune system, skin, and growth. It is found in liver, oily fish, milk, egg yolk and cheese.</li><li>Iodine helps to make thyroid hormones. Found in seafood and seaweed.</li><li>Vitamin C is vital for healthy teeth and bones, wound healing, infection resistance, absorbing iron. Found in fruits and veges.</li><li>Calcium builds bones, helps blood clot, muscles contract and regulates blood pressure. Found in dairy, sesame seeds, nuts, sardines, and dark green veges.</li></ul>

Important micronutrients

The impact of food on health is 80 percent and exercise 20 percent. While the composition of a healthy diet can vary, there are common factors. Good health is associated with eating mostly plants. The emphasis is on whole, unprocessed foods and limiting refined carbohydrates, added sugars and processed foods.

The basis of a good diet

Every meal ideally consists of:<ul><li>Half a plate of colourful, non-starchy vegetables and/or fruit.</li><li>A quarter of a plate of carbohydrate food</li><li>A quarter of a plate of protein food.</li></ul> This model applies to simple meals and mixed meals like pasta or stir-fried dishes. It doesn't really matter when we eat, as long as we get the nutrition we need.

The ideal plate model for every meal

If you're exercising first thing in the morning, you may be better off not eating. But ensure you get a meal within two hours after your workout that contains carbs and protein. If you're working out later in the day or evening, ensure you eat a meal with carbs and protein three to four hours before and two hours after your workout. Hydration is essential to keep us well. So ensure you stay hydrated with water as your main drink.

Diet and exercise

What you eat is more important than how you eat or how often you exercise.

Find out the macronutrients &amp; micronutrients your body needs, the ideal mix of carbohydrates, protein &amp; fat and the best times to eat pre- &amp; post- exercise. 

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Food

Nutrition basics to support your workout regime – Fit Planet

You don't need anything fancy when you start with strength training. All you need is some basic moves, consistency, and patience. The key to enjoying strength training is starting with a good foundation of exercises that work every part of your body. When you focus on a handful of main moves, you'll find it easier in a short time. From there, you can progress to different weights, advanced variations or new exercises.

Strength training fundamentals

Resistance training helps your body stay functional and healthy in the long term. Increased muscle strength can make everyday movements easier, such as getting up off the floor, carrying groceries up the stairs, or putting a bulky object on an overhead shelf. With age, maintaining muscle strength becomes even more important. Resistance training helps to improve balance, build bone density, reduce the risk of falls, and increase cognitive well-being.

Strength training makes life easier

<ul><li>Strength training twice a week is sufficient to increase muscle mass.</li><li>Start by focusing on compound movements that involve multiple joints, such as squats.</li><li>Include both pushing and pulling exercises to ensure you maintain good muscular balance and exercise all the muscle groups.</li><li>Use a weight that you can lift for about six reps per set with proper form.</li><li>Give yourself 2 to 5 minutes of rest between sets to allow sufficient recovery.</li><li>A beginner can perform one to three sets per exercise.</li></ul>

What you need to know before you start

<ul><li>Stand with your feet a little more than hip-width apart.</li><li>Lower your hips into a squat as you bend your knees and keep your back flat.</li><li>Lower yourself until your thighs are parallel to the floor.</li><li>Push your heels into the floor.</li><li>Keep your heels flat on the floor and knees aligned with your second toe.</li></ul> The squat exercises your glutes and core muscles. If you find it too difficult, squat in front of a chair and lightly ta your butt to the chair.

Squat

<ul><li>Stand with your feet hip-width apart, knees slightly bent, arms relaxed, with a dumbbell in each hand.</li><li>hinge forward at your hips and bend your knees slightly as you push your butt way back. Keeping your back flat, slowly start to lower the weight along your shins until your torso is almost parallel to the floor.</li><li>Push through your heels to stand up straight and return to the starting position. Remember to lift with your legs, not your back.</li><li>Pause at the top and squeeze your butt.</li></ul> This exercise is great to train your glutes and hamstrings. It also engages your shoulders, back, and core.

Deadlift

<ul><li>Lie on your back, knees bent and feet flat on the floor, hip-width apart. With a dumbbell in each hand, rest the weights just under your hip bones.</li><li>Squeeze your glutes and abs, and push through your heels to lift your hips off the floor until your body forms a straight line from your shoulders to your knees.</li><li>Hold for a second, then slowly lower your hips.</li></ul> Glute bridges target the glutes, engage the hamstrings and core muscles. They also help to build leg strength and core stabilisation.

Glute bridge

<ul><li>Start in a high plank with your palms flat on the floor, hands shoulder-width apart, shoulders above your wrists, legs extended behind you, and core and glutes engage.</li><li>Bend your elbows while you lower your body to the floor. Drop to your knees if you need to.</li><li>Push through the palms of your hands to straighten your arms.</li></ul> The push-p works all the pressing muscles in the upper body, including the chest, shoulders, and triceps.

Push-up

<ul><li>Keep your feet hip-width apart and a dumbbell in each hand with your arms at your sides.</li><li>With your core engaged, hinge forward at the hips while pushing your butt back. Bend your knees slightly and ensure not to round your shoulders.</li><li>Look a few inches in front of your feet to keep your neck in a neutral position.</li><li>Pull the weights up toward your chest, keep your elbows close to your body, and squeeze your shoulder blades at the top of the movement for two seconds.</li><li>Slowly lower the weights by extending your arms toward the floor.</li></ul> This exercise uses all the muscles in your upper body.

Bent-over row

<ul><li>Lie faceup on a mat, legs extended and arms straight over your head, keeping them close to your ears.</li><li>Contract your abs to press your lower back into the ground.</li><li>Point your toes, squeeze your thighs together, squeeze your glutes, and lift your leg off the ground.</li><li>Lift your shoulders off the ground and keep your head in a neutral position.</li><li>Your legs and mid-back should be off the floor and just your lower back and hips on the ground.</li><li>Hold this position for as long as you can while maintaining proper form.</li></ul> This exercise maintains core stability and creates a stronger foundation for other moves.

Hollow-body hold

<ul><li>Stand with your feet wider than hip-width apart, core engaged, hands clasped together or holding a small towel or dumbbell in both hands by your left leg.</li><li>Raise your arms diagonally in front of your body to the upper right of your reach, allowing your torso and toes to rotate naturally.</li><li>Now “chop” the weight down to the left, bringing it across the front of your body and aiming for your left ankle, naturally rotating in that direction. Focus on keeping your lower body stable and turning from your core.</li><li>Do all your reps on one side, and then switch sides.</li></ul>

Dumbbell chopper

<ul><li>Stand with your feet about shoulder-width apart with core engaged.</li><li>Step backwards with your right foot, landing on the ball of your foot and keeping your heel off the ground.</li><li>Bend both knees to 90 degrees as you sink into a lunge. Keep your core engaged and hips tucked (don’t stick your butt out). Ensure your hips aren’t tilting to the side or forward and back.</li><li>Push through the heel of your left foot to return to your starting position.</li></ul> The exercise works the glutes, legs, and core.

Reverse lunge

This article contains a basic list of beginner exercises to encourage a good strength-training foundation.

The best approach to strength training for beginners is mastering these seven exercises. Find out how to program them into your workouts.

The 8 Best Strength-Training Exercises for Beginners

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