Why Weight Training For Women Is And Will Forever Be The Best Way To Control Your WeightThe spate of women actively adopting healthier lifestyles be it food choices, going to the gym on a regular basis or picking up an old or new sport is a sure indicator of the changing times where women are consciously trying to take better care of their bodies and ultimately their health. With this new venture into the unknown for some, the most frequently asked questions most often tends to centre around the myth of women bulking up to incredible hulk proportions when the mention of weight training is brought up. To this effect, Most women who visit the gym or workout at home on a regular basis spend their time primarily doing cardio exercises. Here are some reasons experts give which insist that weight training for women is an essential supplement to cardio in order to achieve a holistic fitness regime.
It’s the only true way of controlling body fat - There is a common misconception that weight training for women or anyone for that matter, can cause one to necessarily bulk up. In fact, weight training expert Wayne Westcott, PhD, director of fitness research at Quincy College and Prevention advisory board member and his colleagues have carried out many studies on this belief.  The results have showed that on average, 8 weeks of weight training for women can help them lose 3.5 pounds of fat and gain just 1.75 pounds of lean muscle. This is because women have one third of the bulking up muscles as compared to men as well as lacking the key hormone involved in muscle gain - testosterone! The amount of oestrogen in the hormonal makeup of women makes an already difficult task, gruesomely difficult to achieve.
Your metabolism will soar - As women age, they naturally lose muscle mass. This causes your metabolism to slow, which means you could start building a spare tire by the time you reach your 30s. “When you do weight-bearing exercises, you start revving up your metabolism—and it keeps burning for many hours after your workout,” says Wayne.
You’re burning fat while at rest! - Muscle tissue is more “active” than fat tissue, with each pound burning about 30 calories a day just to sustain itself. So even if you’re sitting on the couch or are stuck at your desk for eight hours a day, the extra muscle mass you develop will burn more calories, helping you finally get rid of that spare tire—and keep it off for good. 
Protection from heart disease - It has been known that the steady inclusion of weight training in your workout will help decrease LDL, the “bad” cholesterol as well as lower your blood pressure decreasing the overall risk you face of being susceptible to various cardiovascular diseases.
Your body gets tighter and more toned - While cardio is important and will help melt fat, weights sculpt your body, creating curves and definition right where you want it. They also help fight the effects of gravity, making you much less likely to have arm jiggle in your upper arms. 
Improves posture - Weight training helps us discover muscles we didn’t know off, improves our levels of body awareness and gives us a better posture which makes one look and feel good almost instantly.
Each workout torches calories - Plyometric strength moves (think squat jumps and burpees) and kettlebell workouts skyrocket your heart rate, which boosts the calorie burn of regular strength training routines. These types of workouts give you cardio, strength, and sculpting all in one, which is a great timesaver.
Protects your bones - Strength training is one of the 12 best ways to break-proof your bones. “Lifting weights can help counteract age-related bone loss,” says Ethel Siris, MD, director of the Toni Stabile Center for Osteoporosis at Columbia Presbyterian Medical Center in New York City. “Strengthening your muscles also improves balance and keeps you as strong as possible which lowers your chances of a fall-related fracture. 

Why Weight Training For Women Is And Will Forever Be The Best Way To Control Your Weight

The spate of women actively adopting healthier lifestyles be it food choices, going to the gym on a regular basis or picking up an old or new sport is a sure indicator of the changing times where women are consciously trying to take better care of their bodies and ultimately their health. 

With this new venture into the unknown for some, the most frequently asked questions most often tends to centre around the myth of women bulking up to incredible hulk proportions when the mention of weight training is brought up. To this effect, Most women who visit the gym or workout at home on a regular basis spend their time primarily doing cardio exercises. Here are some reasons experts give which insist that weight training for women is an essential supplement to cardio in order to achieve a holistic fitness regime.

  1. It’s the only true way of controlling body fat - There is a common misconception that weight training for women or anyone for that matter, can cause one to necessarily bulk up. In fact, weight training expert Wayne Westcott, PhD, director of fitness research at Quincy College and Prevention advisory board member and his colleagues have carried out many studies on this belief.  The results have showed that on average, 8 weeks of weight training for women can help them lose 3.5 pounds of fat and gain just 1.75 pounds of lean muscle. This is because women have one third of the bulking up muscles as compared to men as well as lacking the key hormone involved in muscle gain - testosterone! The amount of oestrogen in the hormonal makeup of women makes an already difficult task, gruesomely difficult to achieve.

  2. Your metabolism will soarAs women age, they naturally lose muscle mass. This causes your metabolism to slow, which means you could start building a spare tire by the time you reach your 30s. “When you do weight-bearing exercises, you start revving up your metabolism—and it keeps burning for many hours after your workout,” says Wayne.

  3. You’re burning fat while at rest!Muscle tissue is more “active” than fat tissue, with each pound burning about 30 calories a day just to sustain itself. So even if you’re sitting on the couch or are stuck at your desk for eight hours a day, the extra muscle mass you develop will burn more calories, helping you finally get rid of that spare tire—and keep it off for good. 

  4. Protection from heart diseaseIt has been known that the steady inclusion of weight training in your workout will help decrease LDL, the “bad” cholesterol as well as lower your blood pressure decreasing the overall risk you face of being susceptible to various cardiovascular diseases.

  5. Your body gets tighter and more tonedWhile cardio is important and will help melt fat, weights sculpt your body, creating curves and definition right where you want it. They also help fight the effects of gravity, making you much less likely to have arm jiggle in your upper arms. 

  6. Improves postureWeight training helps us discover muscles we didn’t know off, improves our levels of body awareness and gives us a better posture which makes one look and feel good almost instantly.

  7. Each workout torches caloriesPlyometric strength moves (think squat jumps and burpees) and kettlebell workouts skyrocket your heart rate, which boosts the calorie burn of regular strength training routines. These types of workouts give you cardio, strength, and sculpting all in one, which is a great timesaver.

  8. Protects your bonesStrength training is one of the 12 best ways to break-proof your bones. “Lifting weights can help counteract age-related bone loss,” says Ethel Siris, MD, director of the Toni Stabile Center for Osteoporosis at Columbia Presbyterian Medical Center in New York City. “Strengthening your muscles also improves balance and keeps you as strong as possible which lowers your chances of a fall-related fracture. 
Sculpting the butt of your dreams is possible by employing these 3 exercises in your workout routine.
working the gluteus medius gives shape to create the ‘hour-glass’ figure.
working the gluteus maximus holds the butt tight, reducing cellulite and creating that ‘perky’ look.
working the gluteus minimus gives the much sought after ‘lift’ that blows the minds of both men and women alike.

Sculpting the butt of your dreams is possible by employing these 3 exercises in your workout routine.

  • working the gluteus medius gives shape to create the ‘hour-glass’ figure.
  • working the gluteus maximus holds the butt tight, reducing cellulite and creating that ‘perky’ look.
  • working the gluteus minimus gives the much sought after ‘lift’ that blows the minds of both men and women alike.
Just How Important Are Your Core Muscles?
If you’ve ever suffered any abdominal injuries in the past or ever had any corrective surgery involving your core muscles, you would have realised just how significant they are as well as understood their versatility.Standing, sitting down, getting up, leaning back, thrusting back and forth (for whatever reason that may be), peeing in the loo.. having strong core muscles make these everyday tasks a whole lot easier and believe me when I say this, the added stability, support and strength also protect you from possible injuries brought on by physical activity, protect your vital organs from damage and is the reason why experts at Mayo Clinic and Harvard Medical School think that strengthening the core muscles of your body is of such pivotal importance!The core muscles consist of five muscle groups which include the pelvic muscles, oblique muscles, abdominal muscles, and the muscles that support the back and spine. Working on all five core muscle groups leads to improved posture, better balance and stability, ability to carry out routine activities and sports more easily, a firm mid-section and allows for a better range of motion. Here are some of the wonderful effects of having a great core
Relieving back pain - Back pain can be triggered by several factors such as injury, poor posture or sitting in one place for long durations of time. This crippling and agonizing health problem can be prevented by engaging the core muscles in a well-rounded exercise plan that focuses on building a well-balanced, supple core.
Improving your sex drive - According to experts at the Harvard Medical School, you can also improve your performance in bed by working on your core muscles. By enhancing your power, stamina and flexibility, core exercises can amp up your performance in and out of your bedroom.
Aiding everyday tasks - The housework that you do every day and the other routine jobs that require bending, lifting, twisting and standing for long periods of time, all necessitate a strong core. And you won’t notice just how important it is for you to have a strong core until performing these daily tasks becomes painful and difficult. So working on your core muscles is not just about athletics or looking good; it’s about ensuring that you are able to perform all your routine activities with ease and effortlessness.

Just How Important Are Your Core Muscles?

If you’ve ever suffered any abdominal injuries in the past or ever had any corrective surgery involving your core muscles, you would have realised just how significant they are as well as understood their versatility.

Standing, sitting down, getting up, leaning back, thrusting back and forth (for whatever reason that may be), peeing in the loo.. having strong core muscles make these everyday tasks a whole lot easier and believe me when I say this, the added stability, support and strength also protect you from possible injuries brought on by physical activity, protect your vital organs from damage and is the reason why experts at Mayo Clinic and Harvard Medical School think that strengthening the core muscles of your body is of such pivotal importance!

The core muscles consist of five muscle groups which include the pelvic muscles, oblique muscles, abdominal muscles, and the muscles that support the back and spine. Working on all five core muscle groups leads to improved posture, better balance and stability, ability to carry out routine activities and sports more easily, a firm mid-section and allows for a better range of motion. Here are some of the wonderful effects of having a great core

  1. Relieving back painBack pain can be triggered by several factors such as injury, poor posture or sitting in one place for long durations of time. This crippling and agonizing health problem can be prevented by engaging the core muscles in a well-rounded exercise plan that focuses on building a well-balanced, supple core.

  2. Improving your sex drive - According to experts at the Harvard Medical School, you can also improve your performance in bed by working on your core muscles. By enhancing your power, stamina and flexibility, core exercises can amp up your performance in and out of your bedroom.

  3. Aiding everyday tasks - The housework that you do every day and the other routine jobs that require bending, lifting, twisting and standing for long periods of time, all necessitate a strong core. And you won’t notice just how important it is for you to have a strong core until performing these daily tasks becomes painful and difficult. So working on your core muscles is not just about athletics or looking good; it’s about ensuring that you are able to perform all your routine activities with ease and effortlessness.
The power is in the choices I make each day. I eat well, I live well. I shape me.

The power is in the choices I make each day. I eat well, I live well. I shape me.

10/10 → 10 Principles of Physical Fitness

10/10 → 10 Principles of Physical Fitness

2/20 → 20 Reasons To Do Yoga

2/20 → 20 Reasons To Do Yoga

Run Forrest, RuuuuuuuunNew to the world of fitness, tired of paying hefty gym memberships or feel like you need to breathe in the wonderful outdoors while you workout? All these scenarios can be solved by the exceedingly refreshing idea of running! Done with the right attitude and determination, running can be your personal escape from the clutter of your daily life and is also a wonderful means of workout to keep heart diseases, diabetes and strokes far at bay. Furthermore, running also contributes in terms of weight loss and mood regulation! You will be surprised at how mood lifting running can actually turn out to be. With the breeze in your hair, rain in your face, sun on your back, your heart pumping and the blood rushing, running is a quick fix to a lot of problems!Here is the newbies guide to one of the freest and most effective forms of mental therapy.
Get the right running shoes - Here is one important running for beginners tip: Pick the right equipment. Fortunately running does not entail the usage of any equipment, other than the right pair of shoes! More often than not, we tend to pick up whatever shoes are lying around at home and go running in them. The new runners guide explicitly demands getting the right shoes. Usage of shoes that are not suited to your feet can lead to injuries and this is where one of our most important running for beginner’s tips comes in! The correct way to go about this situation is to visit a shoe store where expert salespeople can assess your foot and running style and provide you with the appropriate shoes.
Start slow - If you have not been exercising for a while, or active for that matter, it is better if you start slow. Every new runner’s guide should consist of this tip on running for beginners: Do not think running too much, too soon and too fast is the way to go! This running mistake is usually made by people who are new runners and it leads to injuries like runners knee. Hence, being an important point of information in our guide to running for beginners! It is essential that people who are new to the activity start off with a short walk, which increases to a jog and then a run. Throughout this process, the distance that is being run and the speed should both increase at a moderate and reasonable pace so that there is no additional stress on the body structure.
Baby steps - Another tip on running for beginners is to avoid taking long strides. This refers to taking longer strides than normal or landing on one’s heel in such a way that the foot is way ahead of the body’s center of gravity. Beginner runners tend to think that over striding increases the effectiveness and speed of their exercise when in fact it causes a loss of energy and may lead to injuries like shin splints.
Keep hydrated - Most importantly, an incredibly common and highly dangerous mistake is when runners consume less fluid than the amount required. Of all the tips on running for beginners, this is probably the most beaten about one! People tend to underestimate the amount of fluids their body is losing and want to prevent side stitches hence taking in less fluid than required. This can lead to dehydration which is very harmful for the body. A runner needs to gauge the amount of fluid he is losing and regulate his intake accordingly. The average recommend amount is 500 to 700 millilitres of non-caffeinated liquid or water an hour before the run and 100 to 200 millilitres right before the run. Sports drinks like Gatorade are also recommended so as to replace the minerals lost during sweating.

Run Forrest, Ruuuuuuuun

New to the world of fitness, tired of paying hefty gym memberships or feel like you need to breathe in the wonderful outdoors while you workout? All these scenarios can be solved by the exceedingly refreshing idea of running!

Done with the right attitude and determination, running can be your personal escape from the clutter of your daily life and is also a wonderful means of workout to keep heart diseases, diabetes and strokes far at bay. Furthermore, running also contributes in terms of weight loss and mood regulation! You will be surprised at how mood lifting running can actually turn out to be. With the breeze in your hair, rain in your face, sun on your back, your heart pumping and the blood rushing, running is a quick fix to a lot of problems!

Here is the newbies guide to one of the freest and most effective forms of mental therapy.

  1. Get the right running shoes - Here is one important running for beginners tip: Pick the right equipment. Fortunately running does not entail the usage of any equipment, other than the right pair of shoes! More often than not, we tend to pick up whatever shoes are lying around at home and go running in them. The new runners guide explicitly demands getting the right shoes. Usage of shoes that are not suited to your feet can lead to injuries and this is where one of our most important running for beginner’s tips comes in! The correct way to go about this situation is to visit a shoe store where expert salespeople can assess your foot and running style and provide you with the appropriate shoes.

  2. Start slowIf you have not been exercising for a while, or active for that matter, it is better if you start slow. Every new runner’s guide should consist of this tip on running for beginners: Do not think running too much, too soon and too fast is the way to go! This running mistake is usually made by people who are new runners and it leads to injuries like runners knee. Hence, being an important point of information in our guide to running for beginners! It is essential that people who are new to the activity start off with a short walk, which increases to a jog and then a run. Throughout this process, the distance that is being run and the speed should both increase at a moderate and reasonable pace so that there is no additional stress on the body structure.

  3. Baby stepsAnother tip on running for beginners is to avoid taking long strides. This refers to taking longer strides than normal or landing on one’s heel in such a way that the foot is way ahead of the body’s center of gravity. Beginner runners tend to think that over striding increases the effectiveness and speed of their exercise when in fact it causes a loss of energy and may lead to injuries like shin splints.

  4. Keep hydrated - Most importantly, an incredibly common and highly dangerous mistake is when runners consume less fluid than the amount required. Of all the tips on running for beginners, this is probably the most beaten about one! People tend to underestimate the amount of fluids their body is losing and want to prevent side stitches hence taking in less fluid than required. This can lead to dehydration which is very harmful for the body. A runner needs to gauge the amount of fluid he is losing and regulate his intake accordingly. The average recommend amount is 500 to 700 millilitres of non-caffeinated liquid or water an hour before the run and 100 to 200 millilitres right before the run. Sports drinks like Gatorade are also recommended so as to replace the minerals lost during sweating.