Exercise: Importance of Resistance Training For Women

Before you start lifting weights, you should know the proper ways on how to execute the exercise. Many women seriously encounter injuries when they incorrectly lift weights. It is important that you get rid first of the excess weight that you have by walking or jogging. You may also purchase weight loss equipment such as treadmills, cross bar platinum, and nutrition boo guides for a better health. Women usually do not have the natural muscle structure that most men have. They may not also have the same strength to carry heavy loads or the same resistance that men have. What more if you get older? Your body may no longer have the same strength when you were still young. This happens because of the lifestyle you have or just because of aging process. Your resistance may have just decreased and your body tends to weaken. You can benefit many things when you get into resistance training. Even if you are not an athlete or a body-building enthusiasts, you can get into resistance training programs. Having an active body and well-toned muscles can provide you the more strength and good resistance. You can do some workout outdoors like walking or jogging to get a better blood circulation.  You may also do some stretching and warm up exercises to allow the blood nutrients go to the muscles and joints of your body. Muscle stretching also helps in lessening the risks of injuries and muscle pains after the work out. Muscles tend to sore and get strained if you are not well warmed-up and do the proper stretching techniques before the work out. In addition, muscle stretching also gives you more flexibility. You will be able to execute exercises comfortably and effectively. It is advisable that you do repetitive stretching and warm ups. Repetition of exercises makes your muscles and joints more enhanced and more adapted to the motion you are executing. When you are ready to lift weights, you should first work on your larger muscles then the smaller ones. You may then finally go to the muscles that are isolated. You may execute push-ups that can enhance the upper muscles of the body. Before doing triceps extension exercises, you should first focus on the larger muscle groups such as the muscle found in your butt. You may execute exercises like repetitive squatting, box step-ups, and lunges. You may also work on your quads which is the muscle found on the front thigh. You may perform repetitive squatting and lunges as well. You may also use the leg extension machine and the leg press machine for a well-executed exercise. You should always remember that you work on the opposite muscles. Muscles tend to get imbalanced especially if the amounts of exercises you do are not equally distributed. When performing triceps extension, it is advised that you also do bicep exercises. If you work out on the chest and the stomach area like crunches, it is important that you do back extension exercises to get a balanced upper muscle toning. Always take a rest after your resistance training work out. Allow your muscles to cool gradually so that you will not feel any sore or strained muscles. After the resistance training, you will see that you are more ready and physically fit for many kinds of sports.

Diet Red Flags

People who want to lose weight are a very vulnerable group because they’re very frustrated. Weight loss is hard, and everybody is looking for a silver bullet. They need to understand that the “silver bullet” does not exist.

But how can you discern which weight loss claims are true or false? Here’s some advice from the Federal Trade Commission:

Does the diet promote rapid weight loss?

That’s a clear signal it’s unrealistic. When you start a diet, water weight is the first to go. If you lose much more than two pounds a week, you are drawing from both fat and muscle mass. That is not good, because muscle is a big factor that controls your metabolism. If you lose muscle mass, your metabolism will slow down. That is how the “roller coaster diet cycle” begins, and that is one reason why some diets just don’t work.

The FDA recommends losing weight slowly and gradually, so you are losing one to two pounds per week. You need to tap into stored fat more efficiently, instead of burning water and muscle.

Does the weight loss program involve eating just one food, or eliminating whole food groups?

If so then you are setting yourself up to fail. No one can stick to a diet that is constrictive. Most people who are overweight got that way from overeating. Constricting someone who has overeaten for years will rarely work.

Now, most people can do something short term, but there will be a time when the mind can’t do it anymore and your body’s cravings will overtake your will-power. That is when binge eating occurs and often all the progress that was made is erased.

Does the program help you change long-term eating habits?

If not, you will just get caught up in a never-ending lose-gain cycle, also known as “roller coaster” or “yo-yo” dieting.

Most diets are short-term fixes for a long-term problem. People who get slim and stay that way have changed their eating habits and attitudes toward food.

Does it involve exercise?

If it doesn’t, you will gain the weight back. Research shows that individuals who exercise on a regular basis have much greater success at losing weight and keeping it off. Exercise is critical to weight loss success.

You need an hour of aerobic exercise, at least five times per week, if you seriously want to lose weight. Also, you need strength training two times a week to build muscle. Lifting weights or working with rubber tubes helps maintain and can also increase the level of lean body mass, which helps your metabolism burn calories.

Two-thirds of the calories a person burns over the course of a day are from resting metabolism. If you are on a restricted diet by decreasing calories and nutrients, and you are not doing resistance training to build muscle, it is not uncommon to see resting metabolism decrease, which results in NO WEIGHT LOSS.

Is there sound research behind the weight-loss program?

Not all studies are created equal, and there are plenty sponsored by companies to get the answers they want. So a fair amount of skepticism is in order,” says Zelman.

If the study involves small numbers of people the the results are less meaningful. Use caution when making any decisions based on the finding. Also, if claims only involve anecdotes and testimonials, beware.

Is the weight-loss program compatible with your lifestyle?

“If it’s asking you to eat every three hours, to buy special foods and prepare them specially, it might be more trouble than it’s worth and you won’t do it,” says Zelman.

Does it sound easy?

Diets or supplements that tout “no dieting or exercise needed” or “permanent weight loss, even if you stop using the product,” are bogus, says the FTC. If you rely on supplements or too-strict diets you’re wasting your time, Zelman explains.

Likewise, don’t put much weight in the negative-calorie food diet. The theory there is that when you eat lettuce, celery, and other near-zero calorie foods, your body burns more calories simply digesting them. Give me a break, says Zelman. “You may burn a few calories, but so what?”

Sure, some diets work and they’re healthy, Zelman says. “The Atkins and South Beach diets both have merit,” she says.

Also, “protein and calcium are showing great promise as weight loss enhancers, but they’re not miracle foods; you still have to eat a low-calorie dietPsychology Articles, and you still have to exercise.”

Source: WebMD