weight training for women

People lift weights for various reasons. Some people lift weights to build strength and endurance, improve their health, while others just want to look good. Whatever the reason, the health benefits of this exercise are just overwhelming. There are two basic types of weight lifting that produce different results. These principles become important for individuals who are training for certain sports. Exercisers who want to develop strength may train with heavy weights with fewer repetitions. On the other hand, individuals who want to develop muscle endurance may use light weights and more repetitions. Whatever the effect, heavy and light weight training may bring health benefits to anyone who engages in it.
weight training for womenMedical studies show that light weight training may reduce the development of osteoporosis, an ailment that may cause brittle bones. This is possible because strength training may increase bone mass and decrease the possibility of osteoporosis. Lifting weights may also improve one’s balance and range of motion, help prevent exercise-related injuries, and help lose weight and keep them off.

Other health benefits of light weight training

May include the following:

Develop strong bones. Strength training increases bone density and reduces the risk of osteoporosis.
Control your body fat. As you lose muscle, your body burns calories less efficiently — which can result in weight gain. The more toned your muscles, the easier it is to control your weight.
Reduce your risk of injury. Building muscle protects your joints from injury. It also helps you maintain flexibility and balance — and remain physically independent as you age.
Boost your stamina. As you grow stronger, you won’t fatigue as easily.
Improve your sense of well-being. Circuit training can boost your self-confidence, improve your body image and reduce the risk of depression because it promotes the excretion of hormones called endorphins. Many professionals call this effect the “runner’s high.”
Get a better night’s sleep. People who strength train regularly are less likely to struggle with insomnia.

Injuries that may be developed from weight lifting are inevitable. These injuries can be treated with rest, medication, and physical therapy. One popular medication that is used to alleviate pain caused by injuries is Tramadol, a synthetic pain reliever that has gained the approval of many doctors across the United States. It works by binding the receptors of the brain which are responsible for transmitting painful sensations throughout the body. Several medical studies show that this medication has a low abuse rate compared to other pain relievers. In addition, Tramadol side effects are milder compared to other pain relieving drugs out in the market. These side effects may include nausea, constipation, dizziness, headache, drowsiness, and vomiting. Individuals should consult their doctors before taking this medicine. Though Tramadol side effects are mild and bearable, may not be used by individuals with certain health conditions and medical history. This drug may also interact with other drugs which may lead to development of more unwanted side effects.

Before engaging in fitness programs weight training, individuals who want to improve their health are encouraged to seek the advice of doctors and other health specialists. They may devise an exercise program and diet that are appropriate for one’s health needs. Understanding weight training of physical activities may lead to improved overall health and well-being.

Health Benefits of Weight Training

Latest Update: Wednesday, February 26, 2020

Cardio activities for women

Cardio workouts are without a doubt essential if you want to shed the excess pounds fast. A twenty or thirty minute cardio session will boost your metabolism and get your body in fat burning mode. Diet alone is not enough for weight loss.
2 or 3 cardio sessions a week will accelerate your weight loss and you’ll be able to see positive changes much faster. This will motivate most women to stay on track with their weight loss journey instead of throwing in the towel too soon.
There are a few tips that you can employ to make your cardio workouts more challenging. The tougher your workouts, the more calories you’ll burn and the fitter you’ll get. Let’s look at 5 tips that will really help you get the best out of your cardio training.

1. Fasted cardio

Cardio activities for womenThere is often much debate as to whether one should do cardio on an empty stomach. Some people say that it’s very effective while others say that it’s extreme and will burn lean muscle instead of fat because your glycogen levels are low.
The truth of the matter is that fasted cardio is very effective. It has to be done when you wake up after a good night’s sleep. Your body will be in a fasted state and since there is no food in your stomach, your body will burn its fat stores for fuel.
However, your cardio sessions should NOT be rigorous. The best type of cardio that you should do is just brisk walking. You want to raise your heart rate and break a light sweat but the intensity should not be too high. You should be able to hold a conversation. If you’re panting and gasping for air, you’re going too fast.
Walk for 20 to 30 minutes at a moderate pace and your body will burn its fat for fuel. Do this daily and over time, you’ll notice that your weight drops steadily. This is one of the most powerful fat loss methods out there.

2. Inclines

Inclines refer to slopes, hills, etc. Anytime you walk uphill or climb stairs or swim against the current, you’re adding resistance to your movement. It will require extra effort to walk or run uphill. If you’re on a treadmill, set it at an incline and you’ll burn more calories during the same duration of the workout.

3. Speed and intensity

When your cardio sessions are kept short but intense, your workout becomes anaerobic in nature. When this happens, your body will go into fat burning mode for hours after the workout is over. Overall, you will lose more fat and get fitter.
Short, hard cardio sessions will always be more effective than long, steady state cardio sessions. If your level of fitness allows you to engage in hard cardio, go for it. Your fat will melt off faster and your stamina improve noticeably.

4. Added resistance

Besides walking or running uphill, you can add resistance to your workouts by using weights. Wearing ankle weights and running makes it that much tougher. Throwing on a weight belt or a haversack with a couple of weight plates will take your cardio session to a whole new level because you’re hauling more weight.
This makes the entire workout more tiring and you’ll burn more calories. Even holding a pair of lightweight dumbbells while walking will make a difference. Constantly find ways to add resistance to your workouts.

5. Splitting up your sessions

Another interesting way to get the most out of your cardio sessions is to split them up. Instead of doing 45 minutes of cardio at one go, you could split in into a 25-minute walk in the morning and a 20-minute workout around 6 PM or so.
By splitting your sessions, you’ll keep your metabolic rate constantly elevated. Your metabolism tapers down once your workout ends. If you train in the morning, by noon or so, your metabolism will start to dip. If you have another session in the early evening, you’ll rev up your metabolism again.
This will put your body in fat burning mode throughout the day. You will lose as much fat as possible during a given time period. Of course, you’ll need to eat clean and be at a caloric deficit.
If you have these 2 in place and you employ the cardio tips mentioned above, you can expect to see visible change in your body within 30 to 60 days, provided you train consistently.
Most women do lose some weight when starting off but they always regain the lost weight because they start skipping workouts and lose consistency. This is a cardinal error. Consistency is everything. If you’re persistent you’ll get it and if you’re consistent, you’ll keep it.

How Women Can Accelerate Fat Loss by With These 5 Cardio Tips

Latest Update: Wednesday, February 26, 2020

mindful eating

Mindful eating is the taking the world by storm

Thousands of women all around the world have adopted mindful eating as a way to shed excess fat and get healthier. It’s also very effective for getting them to feel better about themselves. So many women experience guilt and other negative emotions after eating foods that they think/know they shouldn’t.
Mindful eating is a lenient and less stressful approach to eating than conventional diets like the paleo diet or Atkins diet which are very strict and difficult to adopt.
Mindful eating is about exploring your relationship with food and discovering why you eat what you eat and if you’re really even hungry or just using food as medication for your emotional problems.
Let’s look at what mindful eating is all about and some of the practices in it.mindful eating

Eating slowly and mindfully

We live in a hectic society where people eat hastily giving nary a thought about what they’re eating. Women who are juggling careers and family may find that they just grab a snack or a bar of chocolate eat it without even thinking twice about it. They just needed that little perk up in their busy day.
Eating mindfully forces you to slow down and ask yourself why you’re eating. Are you really hungry or are you just bored and tired? It is very common for busy moms who are exhausted to just walk over to the fridge, grab something from there, heat it up and drop themselves on the couch and eat while they take a much needed break.
It’s like they’re on autopilot and the food is just for comfort and to make them feel good. The problem here is that these same women may be trying to lose weight and get back in shape post-pregnancy. They know they shouldn’t be eating unnecessarily and yet they do it.
Mindful eating will arrest this problem by making you question why you’re eating. You’ll have less guilt and be less likely to eat when you’re not hungry. You won’t be prone to weight gain and your health will also improve. Your relationship with food will get much better and you won’t be constantly thinking about food.

Recognizing Hunger Cues

Mindful eating will break the autopilot routine mentioned and force women to ask themselves if they really need to eat. Just asking this question alone is enough to break the pattern and make you think twice about eating it.
Real hunger has a few signs. Your stomach starts to growl and feels empty. Most human beings know when they’re actually hungry.
Eating to distract yourself or cover up your emotions is quite something else. If you’re full but you’re still eating, there is an underlying emotional issue. It could be stress, depression or boredom.
Mindful eating is about knowing the difference. It requires you to pay attention to how your body feels. You also need to pay attention while you eat. Do you feel pleasure? Relief? Are you enjoying the food you’re eating or are you gorging yourself without knowing why?
The answers to these questions will give you a better understanding about why you eat and the food choices you make. It’s these revelations that make mindful eating so powerful. It turns the act of eating from an automatic response to one where you’re thinking while you eat.

Healthy Relationship with Food

Ultimately, the goal is to create a healthy relationship between food and you. Food is meant for sustenance and fuel. The occasional treat is meant to make you feel happy, satisfies and nourished.
You should not be feeling guilty after you eat. So many women suffer from this problem because they eat without thinking. Their actions are not controlled. They respond to their bodies’ demands and cravings without stopping to ask themselves why they feel this way.
The woman who is craving for cake the whole day may raid the fridge at night and eat 4 or 5 slices till she feels sick and knows she overdid it. Guilt takes over and she feels like she has let herself down yet again.
Over time, she loses confidence in herself because of all the times she has failed. She then resigns herself to her fate of being overweight because of her lack of discipline.
With mindful eating, the woman will ask herself why she craves cake so much? Is she addicted to sugar? What does eating the cake do for her? Will she feel better?
Upon thinking, she’ll realize that she is probably going to feel guilty and hate herself later? But why? Did she let herself down?
Wouldn’t it be better if she just ate 1 slice and drank a tall glass of water and called it a day? Of course, it would.
If she does that, she’ll be proud of this little accomplishment. She exerted control and ate mindfully. With this confidence, she’ll approach eating the same way the next day and maybe eat just half a slice and so on.
This is exactly how mindful eating works. Like the name suggests, it’s all about mindfulness. To know what you’re eating, how you’re eating and why you’re eating this way. It’s a mental, emotional and to some extent, a spiritual journey. Once you start observing yourself, you’ll be better able to make positive changes to your eating habits and become healthier. Make mindful eating a part of your life.

Mindful Eating 101: What Every Woman Should Know

Latest Update: Wednesday, February 26, 2020