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Exercise, for some people, starts out as a way to manage weight and sculpt beach bodies. But as most people move forward, the progress can become addicting. This often leads to a search for the most effective, sometimes, most intense form of exercise like the famous HIIT (high-intensity interval training).

As the name suggests, this mode of training is intense. Maybe some pictures of intense workout come to your mind. Yes, that is good. Now multiply that intensity to ten! Yes, these are a killer mode exercise, and this is not for the faint of heart! (and that includes the anatomically faint heart!)

The Best HIIT Workout For You: Find Out What Suits You

What Is HIIT?                

How Does HIIT Work?

Read more: The Best HIIT Workout For You

Ready to hit the gym? Most gym-goers make a beeline for the treadmills, elliptical trainers, and stair climbers. But, did you know that another gym activity---lifting weights---can give you, even more, health benefits? Though lifting weights might not be as popular as doing cardio, it packs a serious punch. Read on for the top 20 reasons you should make weightlifting a feature of your exercise program!

It's easy to see your progress

Unlike some other types of exercise, with weightlifting, you'll definitely know when you're improving, and this will make you want to do it even more! Though the first few weeks can be hard, one day (probably when you don't expect it), you'll pick up a weight that used to be hard for you to lift, and it'll feel light. That kind of clear reward will make you love working out!

You'll be less prone to injury

weight lifting injury

Lifting weights builds muscle mass, gives you more bone density, and helps you have a better sense of balance. This way, you'll be less likely to fall, and if you do, you'll be less likely to break a bone or otherwise hurt yourself (link here http://www.ncbi.nlm.nih.gov/pubmed/9927006).

You'll burn more fat

build muscles and burn fat

Since lifting builds muscle mass, that also means you'll burn more fat overall and shed more weight. Research shows that the boost in muscle that you get from lifting may even help you burn more fat than cardio workouts (link here http://www.huffingtonpost.com/2014/12/22/weight-lifting-belly-fat_n_6367756.html).

You'll burn more calories, with less effort

Read more: Weightlifting: 20 Benefits for Mind and Body

Fasting is the practice of abstaining or reducing consumption of food, drink, or both, for a specific period of time. Everyone fasts for at least some part of the day, generally the eight or so hours that one spends sleeping every night. Physiologically, fasting can refer to a person's metabolic status after not eating overnight, or even the metabolic state after the complete digestion of a meal. Once you've gone eight to 12 hours without eating, the body enters a state of "fasting."

The practice of fasting can lead to a number of metabolic changes within the body. These changes typically begin approximately three to five hours after eating, when the body enters a "post-absorptive" state – rather than the state on ongoing digestion, where eating frequent meals means the body is always involved in some sort of digestive activity.

Whether you practice more long-term fasting for health reasons or for spiritual reasons, most people will have to fast at some point for medical reasons. Patients undergoing surgery or other medical procedures that require a general anaesthetic will usually fast prior to the treatment, but fasting is also practiced before a number of other medical tests, including cholesterol testing, blood glucose measuring, or a lipid panel. This enables doctors to achieve accurate results and establish a solid baseline to inform future testing, if necessary.

Here are 15 amazing benefits of intermittent fasting.

Read more: The Ultimate Guide to Intermittent Fasting

Use Yoga To Ease Back Pain and Increase Your Weightlifting Performance

If you've been following your training regime rigorously, it might start to feel difficult to know where you can improve on it. Something many people who lift weights haven't considered combining with their weight training to get increases in performance, is yoga. Originally, yoga was all about learning to observe yourself and your body, however it has now become a great form of exercise for those wanting to gain more control over themselves. As well as this, it can help with long term ailments such as back pain.

How Yoga Can Help Your Weight Training

The American Osteopathic Association says that yoga has both physical and mental benefits. They go on to say that through yoga techniques that focus on relaxation, chronic pain can be lessened. Chronic pain typically includes back pain, arthritis and headaches.

As well as this, flexibility can be increased, as can core muscle strength and tone. This is particularly useful when used in conjunction with weight training. Doing yoga can increase you're the strength of muscles all over your body, which could allow for greater gains when you are working on your weightlifting. On the mental side, benefits include the ability to combat stress, by developing coping skills and a positive outlook on life. This is done through mediation and breathing techniques.

Easing Pain with Yoga

Read more: Use Yoga To Ease Back Pain and Increase Your Weightlifting Performance

When you add healthy activities to your lifestyle such as regular exercise and balanced diet, you can maintain a healthy weight and boost your confidence. Your life will become better, and you will have the energy to accomplish your life goals.

To live a healthy lifestyle, you should develop healthy habits in 2017. Here are seven habits that will change your life and help you become a more confident and a happy individual.

1- Eat healthy food

Eat foods which are rich in nutrients and doesn't have 'fake' calories. Pay attention to what you eat and when you eat.

Add fruits and vegetables to your daily food intake. Consume whole grains, seafood, lean meats, poultry, nuts, beans, and seeds. Make sure that you are only eating low-fat dairy products to remain healthy. You can also use dairy substitutes such as soy milk.

In addition to eating more of these healthy foods, you should also consider restricting certain foods in your diet. These include sugary drinks and juices, white bread, rice, and other food types made from refined grains. These foods provide many calories, but they offer a very limited supply of nutrients.

2- Never skip breakfast

Read more: 7 daily habits to gain self-confidence and better health in 2017

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