Tag Archives: lift weights

5 Reasons Why Women Should Lift Weights

There used to be a belief that women should not lift weights. The thought was women would lose the feminine look when they got “muscled up” and bulky. And yes, if you are a female bodybuilder on supplements and steroids, you won’t look much different from the men who practice the same weightlifting ideals. But you should actually be lifting weights as a woman, and here are 5 really good reasons why.

1 – You Burn More Fat

A Penn State study showed what several other research papers and number crunching fitness experts have revealed. Weight training burns 30% to 40% more fat than diet or aerobic exercise. The Penn State researchers formed 3 groups of dieters:

Those who did not exercise at all…

Dieters who exercised aerobically…

Those dieters that lifted weights as well as doing aerobic exercise…

Across-the-board, an average of 21 pounds was lost by all of the dieters. However, the weightlifting women lost almost pure fat! The dieters who did not exercise, and those that only enjoyed aerobic exercise, saw 25% of their weight loss coming from muscle. Not good.

2 – You Will Have Stronger Bones

Weight resistance training for 12 to 18 weeks delivers bone growth of 15% to 20%. Strength training with weights over time on a consistent basis makes your bones stronger and healthier. This is especially important for women, who suffer a naturally greater tendency for weaker bones and poorer bone density as they age.

3 – You Can Wear More Complementary Clothing

We have already seen that weight training is an awesome fat burner. Between the ages of 30 and 50 women lose 10% to 20% of their muscle naturally. Your body weight usually goes up during this time, in the form of fat gain. A consistent weightlifting regimen helps you regulate a healthy waist size, keeping embarrassing fat from limiting your clothing choices.

4 – You Will Adopt a Nutritious Diet

For any number of reasons, it appears that women who work out with weights frequently often improve their diet as well. It just makes sense. When you see and feel yourself becoming stronger, looking sexier and burning fat, you want to keep the process going. Not only does your body burn more calories as a result of a weight training program, but you mentally find it much easier to stick to a nutritious diet when you like the way you look in the mirror.

5 – You Will Be More Successful, Productive and Happy

When women lift weights as a part of a healthy lifestyle, they burn a lot of fat. This makes them feel good about themselves, and exercise even triggers the release of “feel good” chemicals in your brain. As a result of looking and feeling great, you begin to fuel your body with healthy food as opposed to fast food, sugary sweets and processed garbage. All of these steps combine to make you more productive because you are filled with so much natural energy. This leads to success in all areas of your life, and what woman wouldn’t be happy with that outcome?

Great Fitness Ideas That Get You Into Shape

In order to get more healthy and improve your life, it is important to concentrate on your fitness. IT is very important to stay fit, you will not get sick and you will be happier. This article and the following tips can help greatly improve anyone’s workout routine, so read carefully and follow any steps that may relate.

Start a garden. Many are surprised that creating a gardening is hard. It requires digging, weeding, and a great deal of squatting down in the dirt. When you are looking for a non-traditional exercise that gets you outdoors, you can do worse than garden.

You should do weight training in less than one hour. Also, your muscles can begin to deteriorate within an hour. This is why you should lift weights for only an hour or less.

When weight training, begin with the small muscle groups. Smaller muscles will tire long before your larger ones will, so you’ll want to start with barbells before you move onto the larger machines. The progression should be gradual, from lighter to heavier until you are achieving the desired results.

When you are exercising you should ensure that you breathe out after ever rep. You can preserve your energy this way, since you get to inhale more air when you inhale again.

Include the exercises that intimidate you in your workouts. The rationale being that people are more inclined to avoid doing their weakest exercises. Address your weaknesses by attacking these workouts regularly.

You should aim for a bicycling speed between 80-110 rpm. If you stay within this zone, you can go further without fatigue, and also reduce your chance of injury. Your pace is calculated by taking the number of instances where your right leg rises in ten seconds, and multiplying this value times six. The sum you come up with is the rpm you are currently maintaining.

You can maximize your workouts by controlling your breathing. Try exhaling forcefully at the peak of your crunches and situps. When you contract deeply through exhalation your abdominal muscles are forced to work harder.

broken workout routine. Waking up a few minutes early every day and starting with a gentle exercise will get you accustomed to getting up earlier in the morning. This can lay the foundation for starting your day with an exhilarating workout, and your workouts can build over time.

Wear exercise shoes that fit. Go to the store to buy shoes at night since your feet are bigger at that time of day. There should be at least a half of an inch at the end of your shoe, between it and your large toe. It should be possible to move your toes.

Avoid giving yourself a vacation from exercise on weekends. A lot of people take the weekends and just sit back and take it easy because they had a hard week. However, you should be focused on weight loss every day of the week. You don’t want to splurge all weekend and then have to start your program over again, every Monday.

When you want to meet goals in fitness, it’s a good idea to pay a trainer before starting to train. By doing this, it should give you the much needed incentive to go ahead with the workouts instead of waiting until you are finished to make payments. That is because you will miss the money if you quit. You definitely will not want to lose out on all that money, so most likely you will show up at the training sessions.

A good workout idea is to stretch muscles you have just exercised between sets. The idea behind stretching muscles you’ve just worked on is that you can increase your strength by adding to your ability to build muscle through increased circulation. However, because your muscles are already tired this type of stretching should be carefully considered to avoid injury of tired muscles. When people stretch between sets, it can increase their strength. Injuries are also a little less likely when muscles are stretched between sets.

If you are lifting weights to work your biceps, ensure that you use proper form. This is vital, for the simple fact that you can cause an injury in the arm. To properly lift weights, extend your wrists slightly backward and hold it that way. Then, slowly relax the wrist into its normal position. This form will build the bicep muscle properly and efficiently.

A lot of people think fitness is too hard and does not yield results right away. Try to get into your routines and enjoy every minute of the workout; this makes things go much smoother and quicker. Just utilize the advice found in the above article in order to be on the right track. Keep the advice here in mind during your journey to better health.

Easy To Understand Tips And Advice About Fitness

When you use the term “fitness”, you’re describing a state where you are both in good external physical shape and mental condition. When individuals achieve a solid level of fitness, it not only helps them physically but mentally, as well. If you are someone who is struggling to get back into shape, read the following article to learn about ways to improve your level of fitness.

Examine your interests and find an exercise program that you enjoy now, and will probably enjoy six months from now. Choose something that you love, so you can look forward to exercising.

Pay for a long-term gym membership ahead of time. You will be more motivated because the money is already spent. Of course, this is something you should do primarily if you have issues committing to a specific location.

Are you short on time and think you cannot fit in a workout? Split your workout session into a pair of halves. Don’t increase the duration of your workout, just do it in two portions. Instead of jogging for an hour, jog on 2 separate occasions for 30 minutes during the day. Try doing one workout in the gym and one outside to mix it up.

A great way to get physically fit is by choosing an exercise program that firms and tones the muscles in your body and gives you lots of flexibility. Are there any classes in your area? Research the possibilities.

Try not looking at the normal choices when looking for a workout program. You do not have to visit the gym every time you want to workout. Keep this in mind as you choose your fitness program. In order to stay motivated, you should find an workout that you will enjoy.

Set your goals first and this will help determine the rate at which you strength train and how often you must hit the gym. If you want more muscle mass, do less strength training. However, if you are looking to be lean, then you will want to workout everyday that you can.

Keep a detailed, daily journal of what you do. Keep notes on everything, including all exercise activities, food and beverages consumed, etc. If you really want to be a completionist, record the weather, too. This will help you use the data to recognize patterns. If you were unable to exercise for a day or two, then write down the reason why.

If there are some exercises you don’t enjoy, make sure you push yourself to get them done. This is because people generally avoid exercises that are difficult for them. Conquer what your weakness is in exercising, incorporating those exercises into your workout routine.

Some people try to exercise their abs every day. That is not the wisest choice. Abdominals, like other groups, require regular rest. Consider giving your abs a couple of days of rest between working them out.

When you are using a bench, test the sturdiness of it first. Take a thumb and press it into the bench padding to gauge its firmness. Look for another seat if you feel wood or metal under the padding.

Exert previously worked-out muscles lightly. You should work those same tired muscles, but with a lower amount of effort.

Weight lifting can help improve your running. Don’t be like other runners; lift weights! Studies actually show that runners who often lift weights not only run much farther without suffering from fatigue, but they also run faster.

Try out television workouts. You can either turn on a fitness-themed channel or find an on-demand fitness show for your workout. Your exercise sessions will prove faster time to pass and more mentally engaging when you don’t know what the next episode brings. If you are not able to do this, look online for some videos.

A simple but very handy fitness tip is to press your tongue to the top of your mouth while doing situps or crunches. This will cause your neck muscles to stay properly aligned during exercise, preventing neck strain. Not only will you reduce the risk of muscle strain, but you also will avoid injury as well.

As this article shows, you can realize a level of fitness that will make you proud of yourself. You can achieve fitness and be proud of your accomplishments. Your goals for getting fit will be within your grasp if you make use of the advice outlined here.

Great Tips To Lose Weight And Get Fit Again

Getting physically fit should not be at the bottom of your “to-do” list. It is not something “to get around to someday.” That said, the act of getting more fit doesn’t mean your life has to be turned upside down in order to do it. With a few easy strategies from the article below, you can make your fitness goals a reality.Great Tips To Lose Weight And Get Fit Again

Many people think that in order to reach their fitness goal they must go and lift weights at a gym. Truthfully, you only need to do six different exercises to get fit. These include: squats, leg raises, the pull up, bridges, the push up and handstand push ups.

Get an exercise regimen that works for your body, and it will be easy to stay at it. If you are doing an activity you enjoy you will start to look forward to your work outs.

Simple push-ups can actually tone your triceps. If you place your hands at 45 degree angles when doing them, you will directly target these muscles. This is the most effective way to tone triceps.

When you are lifting weights, it is best do many reps of lighter weight as opposed to packing on as much weight as possible and doing fewer reps. Muscle mass is is not built solely by lifting large amounts of weight; endurance is also key. Many heavy lifters use this specific method.

When you work out using a bench try out the pads on it by pressing down. Choose a different machine if you can feel the hard wood beneath the cushion. A bench with stingy padding will not give you correct support, leading to possible bruising or even worse injuries.

A lot of people like the abstract idea of exercising in the morning but can’t quite commit to such an early workout. broke Gradually work your way to an early working by getting up just 15 minutes earlier each day. During those 15 minutes, do some quick and easy exercises, like jumping rope or going for a brief walk. This will get your day off to the right start, and you have started building a healthy habit that will last you a lifetime.

A kickboxing class is a great way to get fit. There is not a single person that can attempt kickboxing and say it was not a great workout. Kickboxing burns massive calories while helping you gain strength.

Never attempt to move out of the bed and workout when you are under the weather. When you are ill, your body needs time to heal and recuperate. Exercising strenuously during this time can hinder the natural healing process. The body is unable to create muscle and increase endurance throughout this period. So, halt your workouts until you have recovered. While you are waiting, get plenty of rest and eat well.

Try lifting weights to assist you with your running. Runners don’t often pay attention to weight training, but they definitely should. Studies have shown that runners who lift weights on a regular basis can not only run farther without becoming fatigued, but also faster than those who do not.

Performing leg extensions will strengthen your quadriceps. An easy exercise that most gyms have at least one or two of is leg extensions. In order to perform this exercise, you just have to extend your legs up while sitting.

While you are doing crunches, press your tongue up into the roof of your mouth. This will cause your neck muscles to stay properly aligned during exercise, preventing neck strain. This way, you prevent serious stains and other injuries.

Prior to starting any weight lifting routine involving your arms, set some goals for what you want to achieve. If you are trying to build up bulky muscles, go for the heavier weights with fewer repetitions. More repetitions using lighter weights will give better results for sculpting and toning.

If you don’t find yourself getting into fitness like you’d prefer to, consider getting friends to get fit with you. Getting fit with a buddy can provide you with the extra motivation needed to reach your goals. Exercising with a partner encourages friendly competition and encourages you to push yourself.

The advice you have read here can help you get started on your fitness journey. Even if you are used to fitness, using these ideas may improve your results or help you change up some things in your plan. Fitness should never be the end goal, but rather, the journey it requires to get there.

You Shouldn’t Feel Like Running For The Hills Every Time The Subject Of Fitness Comes Up

Maintaining awareness and focus when it comes to your health essential to adding years to your life and living a happier life. Everyone needs to take an interest in fitness, since it keeps sickness at bay and leads to overall wellness. Use the article below for tips and advice on how to achieve your fitness goals.

Join an exercise and fitness club to help stay motivated. You will be inspired to get to the gym more often when you know that you would be wasting money if you did not go. Fitness clubs are expensive and should only be used if your budget allows.

Your average push-ups are excellent for fine-tuning your triceps. Only instead of doing a normal-style push-up, you can directly target the triceps by turning your hands in 45 degrees, until your fingertips are facing each other. Those triceps will melt like butter then harden like stone beneath the stress of these high-quality push-ups.

Add many intervals of lighter weight, as opposed to heavier weights and less repetitions, when lifting weights. This will help you see results more quickly. Muscle mass does not just entail lifting the most weight. It also requires being able to endure an exercise for a long time without losing your strength. Many people are known to use this method and it works.

If you feel that you are exercising infrequently, make a schedule and stop making excuses. Schedule determined times to exercise, and adhere to this schedule regardless. If you end up missing your workout for whatever reason, make it a priority to reschedule it at a later date.

While bicycling, keep your pace around 80 to 110 rpm. Keeping your rpm in this range, you can ride farther and faster with less strain to your knees and fatigue. To ascertain what your pace currently is, count how often you right leg raises in a 10 second period, and then multiply this by 6. Strive for 80 to 110 rpm for a safe and effective cycling workout.

You can enhance your workouts effectively by learning how to control your breathing properly. Try a powerful exhale when your shoulders reach the top of your crunch or sit-up. A deep exhalation works your ab muscles harder with each contraction.

Mornings are often the best time to work out, but many people have trouble getting used to their new schedule. workout session. To make it easier, start by awakening 15 minutes earlier than you normally would, and spend that 15 minutes walking, doing calisthenics or skipping rope. This will start your morning on the right foot, and will help you develop healthy habits which you can improve over time.

Try finding a name for your workouts other than “exercise” or “workout.” Words can have a lot of emotions behind them, and if, for you, words like this are negative, you may be slowing yourself down. Instead, use words such as jogging, cycling or running.

Test out a bench prior to working out on it. You should press your thumb into the bench seat to test the padding that the bench is made of. If you can feel the metal or wood underneath the bench, then you should try and find another seat.

Donkey calf raises are a wonderful way to aid you in building your calf muscles. These exercises are exceptionally effective for that muscle group. You need a partner to sit on your back and all you do is raise your calves.

To increase the effectiveness of your running routine, lift weights. Weight training is important for anyone who runs. Research has proven that runners who regularly weight train can run farther and faster without getting fatigued than the ones who don’t lift weights.

Enjoy some time outside gardening for an easy workout. You need a good workout and the yard needs attention. This is an excellent combination. Therefore, you should aim to get outside, and make improvements to your yard at least one time a week in order to ensure that you get some type of needed physical activity. Once you get into it, you will lose track of how much time you have spent on your yard. In addition, you won’t even realize all the great exercise you have been getting.

You can have a great workout outdoors, so be sure to do this as often as possible. Play tennis, swim, walk your dog, try walk climbing or join a bowling league. The possibilities are really endless. Being outdoors improves both your thinking and it can help lower stress levels.

Try using TV workouts to keep things varied. Watch a fitness program, or find the exercise channel or on-demand video provided by your tv company. Not having a clue what will happen next and learning new moves can keep you engaged and help the workouts go by faster. If you are not able to do this, look online for some videos.

It is very important to stay fit, but it does not have to be some long drawn out thing. This is not true! By exercising and drinking more water, you can start having a healthier body. Remember the tips in this article if you’d like to be more fit.