Tag Archives: women

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?

At What Age Do Women Reach Peak Physical Fitness?

The point at which women peak physical performance-wise is not all that different than men – late 20’s to early 30’s. After their peak however, certain physiological changes will begin to occur.

Flexibility

As you grow older, maintaining flexibility is a challenge. Typically you’ll lose 3 to 4 inches in the standard sit and reach test over the course of your working life. The reason? Collagen fiber cross-linking. Through the aging process, collagen fibers start to link across each other thus reducing our ability to move as much. You can reduce the effects of cross-linking by doing yoga and dynamic stretching.

Heart Rate/Metabolism

One of the changes in metabolism that occurs is a reduced maximum heart rate. As you know, the formula for finding your maximum heart rate is 226 minus your age. The formula takes into consideration that as you grow older your heart does not respond to a physical stress like it did when you were younger. To keep from overworking your heart, try to keep your target heart rate at 80% or less than your maximum heart rate.

Metabolism – the rate at which your body burns calories – is another challenge as you age. The fire in your furnace doesn’t burn as bright as it once did. It just takes a little more stoking in that you’ll have to work harder at exercising (and consume fewer calories) to maintain your current weight and fitness level.

Bone Density

What Age Do Women Reach Peak Physical Fitness

Barbell, Kettlebell, and Dumbbell “Complexes” to Take Your Body to a New Level of Hardness and Conditioning

This is perhaps the biggest difference between men and women. Women lose the largest amount of bone after reaching menopause where men typically start their bone loss around age 65, meaning women can start losing bone density much earlier than men. Because women have the highest amount of bone density by age 20, it is important they engage in physical activities and get enough calcium in their diet throughout their life to keep their bone density high until it starts to decline after menopause.

Muscle Mass

As you reach middle age, muscular performance starts to decline at the rate of five percent every ten years. By the time you retire, you will have lost 30% to 40% of your muscle strength. So is it time to order your casket and pick out a burial spot? No, not by a long shot. However it is time to start an active strength training regimen if you are not already doing weight training.

Not only does weight training preserve muscle mass you have left, it also burns calories to help with your metabolism. Plus it is non-impact so it is easier on lower body joints such as hips, knees and ankles.

Reaching your physical peak and starting down the other side doesn’t mean the end of physical activity. It simply means you’ll have to adjust your physical performance expectations and change to different kinds of physical activities.

Belly Fat: Its Impact on Life Expectancy for Women and How to Get Rid of It

Let’s get right down to business. Belly fat is unsightly and has a major impact on self-esteem. Women who struggle with obesity and who are overweight often find that belly fat is a formidable enemy in the battle with weight loss.

As bad as that sounds, it’s actually not the BAD news. The bad news is it goes a little deeper than being upset because you can’t fit into last year’s swimsuit.

The Dangers of Belly Fat

Fat in the abdominal region is flat out dangerous. In medical circles, this area is known as the android region and the fat is called visceral. Unlike subcutaneous fat, which dwells just below the skin, visceral surrounds the organs, making you more susceptible to serious conditions like high blood pressure, atherosclerosis, diabetes, cancer and stroke.

Life Expectancy

The exact life expectancy of a woman with belly fat is not set in stone, but it can definitely be shorter than the average. All of these factors should be more than enough motivation for you rid yourself of this adiposity for good.

Fighting Belly Fat

The best way to approach this situation is by deploying the right strategies.

In case you were not aware, spot reduction is simply an impossibility. You have a better chance of getting hit by a bus in the dessert than losing belly fat by doing hundreds of crunches a day.

That doesn’t mean crunches are a bad thing—provided you use proper form. They can definitely help tone your abdominal muscles, but they won’t burn the fat that covers them up.Belly Fat Its Impact on Life Expectancy for Women

In reality, weight is lost through the entire body as a whole unit. This means you are better served cutting your calories, doing cardio and adding weight training to your regimen.

The way you do cardio is definitely a factor in the big picture. All forms will burn fat, but you are best served sticking it out through interval training.

Unlike slow and steady cardio, interval training boosts your metabolism for hours after you are done. The more calories you burn at rest, the faster you will flatten your stomach.

Interval Training

Follow a program that involves a light warmup, 20 to 30 minutes of intervals and a light cool down. A simple plan is to do a 1-to-1 ratio of high to low intensity. For example, jog lightly for 30 seconds and then run hard for 30 seconds. Alternate back and forth for the duration of your workout and finish with your cool down.

Weight Training

Weight training is often an overlooked piece of the puzzle. By doing weight training, you will add muscle to your body. Since muscle is metabolically active, you will further contribute to the amount of calories you burn at rest. The end result is faster weight loss in your stomach.

Focus on doing exercises that target all of your major muscle groups, these include:

•Shoulder presses
•Triceps dips
•Curls
•Lunges
•Bench presses

Feel free to throw in some ab exercises too like hanging leg raises, bicycle crunches and plank hip hikes.

Scheduling Workouts

Ideally, you should work out six days a week and do something light on the seventh day. Do three cardio and weight training workouts a week and alternate them so they are performed on nonconsecutive days.

Proper Diet

From a dietary standpoint, stick with foods that are as natural and unprocessed as possible. Don’t be led astray by all these fancy diet plans that promise fast results. They often end up doing more harm than good and are usually hard to maintain.

And try to eat a small meal every two to three hours through the course of the day. By “grazing,” you will keep your blood sugar levels stable, energy high and appetite under control. The last thing you want to do is become ravenously hungry, which can lead to an eating binge.

Bottom Line

Belly fat is dangerous, plain and simple. Use this reality to make changes and to find motivation that it takes to make real lifestyle changes that will result in a long and healthy life. The bikini is just icing on the cake.

12 Healthiest Foods For Women And Why You Need Them

Women’s health depends upon a lot of different factors. Between hormones, our busy lifestyles, and the stressful demands placed upon us by society, it is easy to fall into unhealthy habits.

Overworking, over-exercising, and neglecting to practice self-care are just a few ways that women can compromise their health, and by extension, their lives.

Luckily, the road to a healthy and balanced life has a simple beginning: the right diet. The following are the twelve healthiest foods for women with a brief explanation of just why we need them.

1. Eggs: Filled with tons of nutrients and vitamins, egg yolks are one of the best foods for women.

Eggs contain plenty of essential nutrients that are often hard to fit into an everyday diet. These include choline, a nutrient that has been linked to low rates of breast cancer, and antioxidants that slow down aging and may prevent cataracts and other problems such as macular degeneration.

Despite claims that eggs can lead to heart disease, they’re actually incredibly healthy and should be added to your diet at least twice a week.

If you do have heart disease or a heightened risk for the condition, cut back on the egg yolks and focus more on egg whites to get your weekly dosage.

Women’s health depends upon a lot of different factors. Between hormones, their busy lifestyles, and the stressful demands placed upon them by society, it is easy to fall into unhealthy habits.

2. Greek Yogurt: Greek yogurt can be a healthy and delicious addition to breakfast, eaten as a snack, or saved for dessert. This food is great source of calcium and also contains a large amount of immunity boosting bacteria.

Women need these nutrients to help keep them regular, as well as, to promote strong bones and healthy teeth. In comparison to regular yogurt, Greek yogurt has twice the protein, which most women don’t have enough of in their diets.

3. Salmon: A great source of Omega-3 fatty acids and vitamin D, salmon is one of the best foods to add to your diet. The fatty acids present in salmon offer a variety of health benefits, such as, prevention of heart disease, smoothing and softening skin, aiding weight loss, and even boosting your mood.

For women suffering from arthritis pain, salmon is also known to reduce the effects of this troublesome condition. Adding salmon to your diet at least once or twice a week could work wonders on your health.

4. Lean Beef: This alternative to fatty red meat is one of the easiest ways to get a good source of iron in your diet. Many women suffer from anemia, which is a condition brought on by low iron levels.

Especially heavy menstrual cycles can contribute to anemia and general low iron levels, but adding at least one ounce of beef a day can help the body absorb iron from different sources.

5. Nuts: Reduce your risk of developing heart disease or diabetes by adding 1½ ounces of tree nuts to your everyday diet. Various nuts contain different nutrients and vitamins that are vital to maintaining a healthy body.12 Healthiest Foods For Women And Why You Need Them

For example, hazelnuts include arginine, which is, an essential amino acid that may be able to help lower blood pressure. Similarly, a simple ounce of almonds contains a good amount of heart-healthy polyphenols, similar to the amount present in a half cup of green tea.

6. Edamame and Tofu: These soy foods are chocked full of vitamins and nutrients. When you add edamame, tofu, soy milk, and other foods can help fight heart disease. When eaten in place of fatty cheeses, meats, and similar foods, soy foods can help cut your saturated fat intake in half.

Soy foods also contain heart-healthy polyunsaturated fats, lots of fiber, and essential vitamins. The isoflavones, or plant estrogens, present in edamame and tofu may also help prevent breast cancer.

7. Avocado: Avocados are a great source of monounsaturated fats, but they also contain tons of other nutrients and vitamins as well. Some studies have shown that adding these fruits to salads and salsa actually improved the absorption of plant compounds known as carotenoids that have been linked to a lower risk of heart disease and other chronic conditions.

These delicious fruits are also a great source of good fats, heart-protecting compounds, soluble fibers, vitamin E, potassium, and much more.

8. Olive Oil: Olive oil contains high levels of monounsaturated fats (MUFAS) which promote heart health by lowering the bad cholesterol in the body and raising the good HDL cholesterol. High in antioxidants which help slow aging and reduce the risk of cancer and other chronic conditions, olive oil is a deliciously healthy addition to all kinds of dishes.

9. Spinach: This super vegetable contains high amounts of lutein, vitamins A, C, and B, iron, fiber and more. This food has been shown to guard against age-related macular degeneration, prevent or reduce the risk of heart attacks, and keep cholesterol clear from artery walls.

Add spinach to your salads, sandwiches, and a bevy of other breakfast, lunch and dinner dishes.

10. Tomatoes: Tomatoes contain an antioxidant known as lycopene which may protect against heart disease and breast cancer. When eaten fresh, tomatoes retain the vitamins and nutrients needed to maintain healthy systems. Add olive oil to these veggies for an even tastier meal.12 Healthiest Foods For The Ladies And Why You Need Them

11. Sweet Potatoes: Filled with the essential nutrient Vitamin A, sweet potatoes help protect eyes, skin, and the linings of the body’s intestinal, urinary, and respiratory tracts. This food contains beta-carotene, which is a nutrient that the body converts into Vitamin A.

12. Lychee: This is one of the few fruits that contains extremely high levels of heart healthy polyphenols. The compounds present in this one-of-a-kind fruit may be able to prevent degenerative diseases such as cancer and other chronic conditions. This fruit can be added to all kinds of dishes for a delectable grape flavor.

In this episode, Sanela and I are going to show you how to cook delicious healthy meals that will help you get a beach ready body for the summer.

The first thing we will do is prepare vegetables. If you aren’t a fan of veggies, you will be once you taste it the way we sho you how to prepare it.

Loaded with branched chain amino acids, vitamins and other health benefits, broccoli and asparagus has quickly grown to be my favorites.

Next, I will show you the importance of fresh fruits. It’s a very healthy source of carbohydrates, vitamins, and serves as a great late night snack when you’re feeling a bit hungry.

Another great late night snack is nuts like almonds, cashews and walnuts. Nuts will help fill you up and also provide you with some healthy fats that actually promotes more fat burn.

Food breakdown:

Beef:

I prefer using 80/20 ground beef, it holds a little extra fat, but it ‘s definitely more pleasing to the wallet.

To cook the beef, I use a George Foreman Grill because it’s the most effieciant way to remove the excess fat. If the beef is a bit greasy I will drain out the

Chicken breast:

There are several healthy ways to prepare chicken, the healthiest way to prepare the chicken breast is grill or bake it.. However you can also use a little oil and cook in a skillet as well.

Tilapia:

Tilapia is really a great protein source. Its lean, healthy and great for your heart. Also its very easy to cook and not expensive. Depending on where you shop you can usually purchase them individually packaged and flash frozen. At that point all that is needed is to run the fillet under warm water for a few minutes… season to your liking, bake for about 15 minutes an enjoy.

There are many ways to prepare you meals to keep your taste buds satisfied and healthy needs met. Stay focus and remember that healthy eating is the key a healthy fatloss program.