Healthy Women

fit and hard

The Female Guide To Getting Lean, Trim, And Hard

Fit is the new hot. Long gone are the days where skinny women are considered the best looking. Society has finally woken up to the fact that strong women are sexy. However, because of our chemical makeup, it can be hard for women to get a lean and trim body. If you are determined to whip your body into shape, all you need is to follow this guide and you’ll see success.

Start By Evaluating Your Lifestyle

The best way to start is by making small lifestyle changes that can make a BIG difference.
• Make sure you get at least 7 hours of sleep every night, especially after a good workout. Your muscles will need that time to repair.
• Manage your stress levels through a hobby, meditation, or yoga. As women, hormones make a big difference in our ability to burn fat. Stress is the evil enemy in this regard. Do whatever you can to diminish the sources of stress in your life.
• Look for ways to increase you activity level, especially if you have a desk job. Schedule fun outings with friends that include sports like beach volleyball or ultimate Frisbee. Take your family on a hike in the weekends. Use the stairs, walk during lunch, or google a desk office workout.

Nutrition for a Lean, Trim, Hard Body

fit and hardYou would think that the most important part of getting good muscle mass is your workout but without providing your body with the right fuel, you’d be wasting your time with even hour long workouts (You do not need hour long workouts to get fit, so don’t freak out!). So, how are your eating habits?
In order to shed fat and reveal muscle you need to have a calorie deficit. To do this you need to calculate your BMI and daily caloric need to achieve this weight in a steady and consistent manner.

To calculate your daily calorie needs go here: http://nutritiondata.self.com/tools/calories-burned

The number you calculated is the amount of calories you need to maintain your current weight. You need to shave off around 500 calories to lose a pound per week. Add in the calories burned through your workout and you’ll see a healthy loss of about 2-3 lbs per week. If you eat right this weight loss will be pure fat.

Diet

• A healthy diet to create a lean body needs to have plenty of protein, about 80-90 grams of lean protein per day. Chicken breasts, fish, and vegetable proteins are good sources of lean protein.

• Next, you need to calculate your carbohydrates, which should be complex carbs at all times, no processed yucky stuff.

• The rest of your nutrition should come from fruits and vegetables with a few healthy fats from nuts, seeds, and healthy oils. Always hydrate your body with at least 64 oz. of water.

The Workout

Finally! It’s about time we get to your workout, right? The absolute best workouts for busy women to effectively sculpt a beautiful lean body would be quick, include cardio, and work every major muscle in the body.

I know what you are thinking, but this workout does exist!

It’s called High Intensity Interval Training. I’m sure you heard of it. It’s very popular and for good reason.

It can take as little as 20 minutes and will leave you feeling like you’ve wrestled a lion. This workout is a sample of what the perfect workout will look like. You can vary your workout constantly to include your favorite bodyweight moves and focus on any of your trouble zones.

Just follow this formula for circuits and timing and you can’t fail!

Circuit 1:

50 seconds burpees
10-second rest
50 seconds jump squats
10-second rest
Repeat 4 times

Circuit 2:

30 seconds push-ups
30 seconds butt kicks
30 seconds side plank pulses (left)
30 seconds high knees
30 seconds push-ups
30 seconds jumping jacks
30 seconds side plank pulses (right)
30 seconds butt kicks
Rest 1 minute
Repeat 2 times

Love to run? Try this interval workout after a quick warmup:

2 min 65% max speed running
30 sec 90% max speed
1 min of bodyweight exercise of choice
Repeat 6 times

Increase muscle mass by making it to the gym once or twice a week for heavy lifting. Don’t worry, this won’t make you bulky, but it will set fire to your metabolism and have the fat melting off your body like butter.

Getting Lean Trim And Hard

Latest Update: Monday, April 22, 2019

4 Steps To Better Health

It’s possible to learn HOW to better your health in only 4 steps and this article will show you how. Each step is a bite-sized nugget of healthy living information you can actually use.
Let’s get started…
Step 1: Nutritional Supplements
In my opinion, they are very necessary and very beneficial- especially when combined with healthy eating habits. It’s very difficult to get all the nutrients your body needs through food alone, but combining proper nutrition with nutritional supplements is very powerful.
That being said, the one supplement everyone should be taking is a good multi vitamin/mineral. Look at it as added insurance- eating well is crucial, but now that you’re also taking a multi, you can rest assured you’re getting the nutrients your body needs.

Step 2: Nutrition

Good nutrition is SO important. You are what you eat…remember that. Make a conscious effort to gradually improve your eating habits, eating more of the good foods (nuts, berries, peanut butter, olive oil, greens, chicken, whole grains, etc.) and less of the bad foods (fried food, saturated fat, fructose corn syrup, hydrogenated oils, etc.). Reading the label of what you’re eating will tell you a lot.
You may think you lack the needed will power, but you’ll be amazed at what happens when you start to gradually improve your eating habits.

Step 3: Exercise
Exercise is the missing piece of the puzzle when it comes to better health. There are so many benefits of exercising, including stronger bones and improved libido- it’s a no brainer to start doing it. Your goal should be to exercise 3-5 times a week with a combination of cardio exercises and strength training (but no more than 1 hour per workout session).
It’s been measured that if you add 3 pounds of muscle to your body, this added muscle will burn as many calories as if you ran 1 mile. Muscle burns calories!

Step 4: Stress Management and Sleep
Stress management and getting good sleep each night round out your path to better health. Until you find a way to manage your stress, it will continue to do damage to your body. Two tips you might want to implement include prioritizing your day each morning and practicing deep breathing exercises (yes, you probably already knew this, but have you tried it?).
Getting enough sleep each night is equally important when you consider your body uses this time to repair itself. You should aim for 7-9 hours each night. Two tips you might want to implement include exercising and avoiding late night eating.
Now that you have the basics, expand on this information. Step 1 research more about Nutritional Supplements, Step 2 research more about Nutrition and so on. I guarantee after the 4 steps you’ll feel more confident about reaching your health & fitness goals.

4 Steps To Better Health

Latest Update: Monday, April 22, 2019

Not All Carbs Are Bad! Learn the Difference Between Good and Bad Carbs


No carbohydrates are good or bad. No food is truly bad or good. Carbohydrates and food items simply cause different things to happen in your body when you eat them. It is better to think of carbohydrates as whether you should eat them or avoid them, as opposed to them being bad or good. Carbohydrates could get their feelings hurt if they heard you referring to them as bad, or evil.


That having been said, there are distinct differences between certain types of carbohydrates. You understand that not all fruits look and taste the same. The same is true with vegetables. There are any number of variations of pizzas. So there are definitely different types of carbs. Let’s take a look at the construction of carbohydrates, because that really is what makes carbs either healthy or unhealthy for your body.

The Difference Between Simple and Complex Carbohydrates

not all carbs are badWhen a food has a very simple molecular construction, it is broken down very quickly. In the case of simple carbohydrates, they enter your bloodstream almost instantly. This is not a good thing. When the carbohydrates you eat are complex, they are hard for your body to break down. Imagine a simple puzzle or brainteaser as opposed to the New York Times crossword puzzle.
Solving a simple puzzle doesn’t do much, if anything, for your brainpower. Solving the New York Times crossword puzzle gives you an incredibly healthy brain boost. The same difference applies to simple and complex carbohydrates.
Carbohydrates are sugars. They come in a couple of forms, simple and complex. You may hear simple carbohydrates referred to as simple sugars or simple starches as well. Simple carbohydrates, as mentioned above, enter your bloodstream rapidly. They raise your blood glucose levels quickly. Unfortunately, the sugar in these “bad” carbs is rapidly converted and stored as fat, to be used as an energy source later.
Complex carbohydrates are very difficult to break down. Their construction is intricate, so they are hard to take apart. They are usually much higher in dietary fiber than simple carbs, and any glucose in these carbohydrates is efficiently processed before it goes straight into your bloodstream.
Simple carbohydrates include soft drinks, candy, artificial syrups, table sugar, pastries and desserts, white rice, white pasta and white bread. Complex carbs, “good” carbs, are found in beans, legumes, nuts, whole grains, fruits and vegetables. If you just do what mama told you when you were a kid (Eat your fruits and vegetables!), you will avoid most simple carbohydrates, enjoy lots of complex carbohydrates, and treat your brain and body to better health and wellness.

Not All Carbs Are Bad

Latest Update: Monday, April 22, 2019