Strength Training for Women

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Strength training for women is a method of improving the condition and strength of the muscles by progressively increasing the capability of resisting force by using exercise machines, free weights, or women’s own body weight.

It is part of strength training program for women where sessions are designed to gradually increase the resistance in order to stimulate the development of muscular strength that is beneficial in making women healthy and energetic.

Strength trainingStrength Training for Women over 50

Women start to have changes in their body when they reach age fifty. Usually, after menopause, they gradually lose muscle mass. This losing of muscle masses of at least one pound per year decreases their capability to burn about fifty calories per day that will eventually lead to gaining unwanted weight and decrease in balance. Therefore, training for women is the best option to maintain the muscular strength and body composition they need. Training for women over 50 is an activity that can provide the needed strength by at least lifting weights twice a week.

Benefits for women not only involve the ability to strengthen muscles, it also includes among others:

In order to find the appropriate training for women, here are some tips women should know. In strength training exercises for women, the muscles are overloaded to create tiny tears in the muscle tissue that repairs itself during resting periods between workout routines and strengthening happens. Also, women don’t have ample testosterone to create bulky muscles. So, there is no fear of getting too muscular when you undergo a program for strength training for women. Now, you need to check out beginners programs for women that provide appropriate exercises according to your needs. Finding a reliable online personal trainer is beneficial to ensure that you get the specific program that suits you most.

Diet for Women

Online nutritionist is also helpful in learning about strength training diet women should consider in order to make their strength training for women exercises more effective. Women who are doing strength training for women exercises should include enough calories in their diet to support muscle development and added activities. However, caution should also be considered in order not to gain fat. Ideal foods to consider are fish, tofu, egg whites, whey protein powder, yogurt, lean cuts of meat and poultry, brown rice, oatmeal, whole grain breads, quinoa, fresh fruits and vegetables. Fats from unsaturated sources are crucial for the diet. Good sources of healthy fats are avocados, olive oil, mackerel, salmon, almonds and natural peanut butter.

Training for women does not only make women’s body strong, healthy and shapely, but it also reshape their lives. Strength exercises reduces the loss of muscles due to aging and improves balance and mental health. It is also about building healthy habits that improve the function of women’s body and mind. The American Medical Association has declared that strength training for women and other health related exercise programs are beneficial for women who suffer from cardiovascular diseases, hypertension, osteoporosis, arthritis, cancer, diabetes, fibromyalgia, and most of all obesity. Stay happy, stress-free, and healthy by enrolling in a reliable program.

How to Develop Healthy Meal Plans

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Do you want your husband to lose weight? Or do you want the family to adopt a better, healthier lifestyle? You have to begin by creating some healthy meal plans. It is best to make about 4-5 meal plans and then to rotate them so that you can get a lot of variety in your meals.

Here are some tips for meal plans that are healthy for your family:

healthy meal plans

  1. When you make healthy meal plans, make sure of one thing: breakfast. It’s the most important meal of the day, and it is also the most ignored one. Take care that your family eats a healthy breakfast. You can include healthy cereals, sprouts, fresh fruits and juices in the breakfast. It is best to have three meals a day and two snacks between them. Eating more might sound unhealthy, but eating smaller portions more often is actually healthier. It increases metabolism and burns more fat. Plus it reduces the tendency to eat out in the evening.

  2. Make sure you include some carbohydrates in healthy meal plans. Though most people think that carbs are bad, but your body needs some of them to function properly. You need some energy to operate, and carbohydrates are the source of that energy. You can select whole wheat options like bagel, waffles, or toasts. Also, if you have growing kids, make sure you include calcium in your breakfast. It is good for women as well. Have a small glass of skimmed milk or a cup of yogurt. Include eggs in breakfast as they are an excellent source of protein.

  3. For the first snack, pick something light and small. But it should be satisfying so that it keeps your family full till lunch. You can have nuts for energy, but try to avoid fattening ones (like cashews). You can pick almonds and walnuts instead. Also, low sugar flavored water would be a good addition. Then for lunch, include protein rich diet, like tofu burger, vegetables and fruits. You can also have shredded cheese along with baby spinach leaves and a tomato slice.

  4. For the second snack of the day, include a couple of fruits. You can also give them some cheddar slices. And if they crave salt, pack some mini pretzels. Plan the dinner to be light since they are going to sleep after it. You can have some fruits, salad, and a light protein dish. There should be at least a one-hour gap between eating and sleeping. This way your body will digest the food easily, and you can have better sleep.

When you prepare healthy meal plans, make sure you prepare enough servings for each food group. Rotate your menus so that your family doesn’t complain of lack of variety.

Workout Advice for Women

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Let’s face it, women are more pressured to look good than men in today’s society. Those flawless bodies we see in magazines, on TV, or on the Internet have become the gold standard by which beauty is defined in our society today. While some progress has been made when it comes to educating women that “fit” is not the same as “thin,” there are still many who adhere by the code that “thin is in,” causing these women to go through the dangers of crash dieting, diet pills and poor nutrition and exercise habits.

The road to genuine physical fitness need not be such a dangerous one. For you girls out there who are serious about looking good the healthy way, here are some tips:

women

1. Do it for yourself.

This is the most crucial part. Most girls want to get that lean and sexy body because they want their husband’s or their boyfriends to desire them more. Others go on a dieting frenzy because they want to fit into that little black dress. Don’t. Love is blind and will close its eyes on those unsightly bumps. And why would you want to get all sweaty for a dress? If you must exercise or go on a diet, do it because you want to be healthy, because you want to feel good about your body, because you want to do it.

2. Go at your own pace.

You can’t lose those bumps in a matter of days. You’ll only land in the hospital if you even try. Think of physical fitness as a life-long commitment. There’s no rush. Do it regularly and stay focused on your program. Comparing yourself with others will only get you down and depressed.

3. Walk for health.

A 20-minute brisk walk around the park or your neighborhood can boost your metabolism. Aim for 10,000 a day- the recommended number of steps experts say can have lasting effects in terms of protecting you from cardiovascular and heart diseases as well as certain types of cancers. A pedometer is a cheap electronic device that you can clip on your waste to measure the number of steps you take each day. Studies have proven that pedometers keep you motivated to get moving. Get one.

4. Do bodyweight training.

Push ups, pull ups, crunches, squats, calisthenics and other bodyweight exercises provide a full body workout without the need to enroll in a gym.

5. Join fitness boot camps for support.

Fitness boot camps that are exclusive for women are springing up all over the country to provide the necessary support and camaraderie as they work out to lose weight and improve cardiovascular and muscular strength and endurance.

6. Mind your heart rate as you work out.

Experts recommend working out at 75%-85% of your maximum heart rate. Below this means you’re not doing enough, above it means you’re doing more than you should.

7. Eat healthy.

Any serious attempts at keeping fit cannot be achieved by exercise alone. It has to be accompanied by a sensible diet regimen that includes lots of fruit and veggies, sufficient amounts of protein from lean meat and enough water. While this can be difficult at first, you have to try to wean yourself away from processed foods.