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The Workout Music Friday Five-Pack, V25 — Calvin Harris, JAY Z, Rihanna, Alesso, & Flo Rida[G]et amped. Every Friday we're dropping a five-pack of heart-thumping, blood-pumping workout songs to build out your playlist, hardwire a little energy into your workouts, and kickstart the... -
Curious What The Rock’s Diet Looks Like? Try Over 5,000 Calories & 400 Grams of Protein Per Day[C]an you smell what The Rock is cooking? Almost definitely cod. SO. MUCH. COD. Muscle & Fitness recently published what Dwayne 'The Rock' Johnson—the A-list superstar, workout... -
Sabra Recalls 30,000 Cases Of Hummus Due To Listeria Contamination [News][G]ot a container of Sabra hummus in your fridge? Triple check it before dunking. And then check it two more times. Sabra has officially recalled 30,000 cases of their Classic Hummus after... -
[WOTM, 04/2015] Beef Up Your Chest & Shoulders With The Hulk Smash Upper Body Workout[G]ET ANGRY AND HULK SMASH SOME WEIGHT. We're 2 months out from summer. AKA when your body emerges from hibernation and gets put on display for the entire world to see. Okay, maybe... -
The Workout Music Friday Five-Pack, V24 — Kendrick Lamar, Action Bronson, Nicky Romero, & Major Lazer[G]et amped. Every Friday we're dropping a five-pack of heart-thumping, blood-pumping workout songs to build out your playlist, hardwire a little energy into your workouts, and kickstart the... -
The Lean It UP Clean Eating Manifesto — 17 Nutrition Tactics To Eat Cleaner, Live Leaner, And Build The Ultimate Body[I]t's time to overhaul your backwards, incredibly ineffective, fat-as-hell American diet. Because frankly—statistically speaking—your eating is likely a disgusting, unmitigated disaster. And... -
The 30 Most Powerful Arm Exercises For Titanic, Toned Arms[I] can't shake the image of a Barbie & Ken factory. Whether you prefer titanic, sleeve-bursting arms or toned, defined, lean cannons, the following 30 exercises are powerful tools to help... -
Irish It UP — The Supercharged Shamrock Protein Shake [Recipes][G]et festive and IRISH IT UP this St. Patty's Day with our Supercharged Shamrock Protein Shake. Using a combo of uber-nutritious, powerhouse ingredients—including AVOCADO (yes, AVOCADO),... -
Melt Fat And Burn Up Your Legs With The Stairmaster Blaster HIIT Cardio Workout[S]tep up your HIIT game. If you're looking to build a plump, Jen Selter-esque booty, demolish your legs, and send fat pouring off like Victoria Falls, amp up the intensity with... -
The Workout Music Friday Five-Pack, V23 — Big Gigantic, Kanye West, Nicki Minaj, & Deorro[G]et amped. Every Friday we're dropping a five-pack of heart-thumping, blood-pumping workout songs to build out your playlist, hardwire a little energy into your workouts, and kickstart the... -
Would You Eat Crickets? Cricket Flour Might Just Be The New Protein Powder[P]rotein, protein, protein. We preach the benefits nonstop as an integral part of any lean physique. But what if we told you there was a buzzworthy new protein source that offered... -
[WOTM, 03/2015] Carve Up Your Core For Beach Season With The Summer Shredder Ab Workout[O]oh la la. This is about to get oh-so-fun. We're going to make your abdominal life a living, burning hell for the next 3 months pre-summer. You'll thank us on the other side. March's WOTM—The...
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18 Reasons Why You NEED To Lift Weights, Especially If You’re a Woman
13. Improves cardiovascular health.
Weight lifting is a great way to get the heart pumping and improve its strength. It also serves to increase HDL cholesterol (the good type), and lower your RHR (resting heart rate). A lower RHR means that the heart doesn’t have to work as hard on a day-to-day basis, which ultimately allows it to keep pumping blood for many more years later in life…
14. Strengthens joints, ligaments, and tendons.
This is critical for injury prevention. It’ll also improve sports performance and boost all-around full body strength.
15. Releases endorphins.
Legally Blonde was 100% right. Exercise and weight-training release endorphins-neurotransmitters that prevent pain, improve mood, and enhance pleasure (the same endorphins are released when you eat spicy food, or experience pain, excitement, or orgasm). Endorphins are released during long, continuous workouts, when the intensity is moderate to high and breathing is difficult.
Acupuncture also releases endorphins.
16. Stress reduction, mood improvement.
Weight lifting is one of the best ways to naturally improve mood. It reduces stress, anxiety, and depression, and creates a sense of happiness (see endorphins above). If you’re ever depressed or stressed, weight lifting will literally make you feel 1000x better.
17. Mental alertness and energy levels.
Weight lifting stimulates the mind, improves alertness, and provides an energy boost later in the day. Working out in the morning, if possible, is a great start to any day.
18. You’ll look and feel younger, trimmer and sexier.
A healthy body is a young, sexy body that you can be proud of. Nothing boosts self-confidence like a body you’re psyched to show off — the only way to do that is through diet, cardio and diligent weight-training.
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Bryan DiSanto
When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Latest posts by Bryan DiSanto (see all)
- The Workout Music Friday Five-Pack, V25 — Calvin Harris, JAY Z, Rihanna, Alesso, & Flo Rida - April 17, 2015
- Curious What The Rock’s Diet Looks Like? Try Over 5,000 Calories & 400 Grams of Protein Per Day - April 14, 2015
- Sabra Recalls 30,000 Cases Of Hummus Due To Listeria Contamination [News] - April 9, 2015
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Lean It UP is a web community that touches all ends of the fitness spectrum. We regularly publish workout plans, nutritional analysis, product reviews, supplement advice, recipes, and other related content that can help inform and educate on the most effective, practical ways to improve fitness levels, aesthetics, and overall health. We want to help YOU build your own perfect body -- hop on for the ride. 
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