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Weight Loss and Muscle Building Tips For Women – Debunking Common Female Exercise Myths
As a successful nutrition and fitness coach, fitness model and self-proclaimed “fitness guru” I have been visited many times by women at my gym asking the best way to “weight up, get a flat stomach, lose cellulite, get a firm butt. , etc.” physical complaints of women.
Most of them are surprised when I tell them that there is no secret rule that the experts keep from the general public. Easy, hard work and healthy eating. Be aware of what you put in your body and stay committed to your plan. This is the key to fitness success! The road will not be easy, but with the right mindset and a solid plan, your destiny is in your hands.
In my experience, most women diagnose themselves before they set foot in the gym. Most of them are afraid of failure! This natural fear of failure prevents many women from achieving their goals, and keeps them feeling down in the dumps. Instead of making excuses ladies, put your foot down and stop. Accept that sacrifices will have to be made, and risks must be taken. It is the rule of the black door.
As the legendary Black Door story goes: a soldier is captured by the enemy and faces a firing squad in his execution. For his last wish, the armed officer gives him two options. You ask, would you rather die by a firing squad or would you rather enter that dark door over there? The soldier, fearing that a terrible, terrible death awaits behind the dark door, chooses a firing squad and is quickly killed. After that, the armed officer is asked by one of his superiors, what was behind the black door. The armed officer replies, well it’s freedom but no one ever chooses it!
Make a choice. Determine who you want to be and find the best way to get there. Don’t blame others for your fear of commitment. What we all fear the most in life is committing to failure, or trying our best and failing. However, you will never know what your true potential is unless you put your confidence aside and give it a shot.
Here it will try to dispel the female training myth that is prevalent in many gyms these days. This is an old myth that holds many women back from achieving their health goals. I hope I can shed some light on these lies, and provide information on how women can transform their bodies in a positive way.
Myth: Lifting weights will make me look like a man.
I think most women believe this as absolute truth! However, in reality, lifting weights will not make you muscular like a man! Women do not have enough hormones to build muscle which can produce an increase in muscle mass. Men have 25 times more of these essential muscle building hormones than women. Breathe easy ladies! Women who are trying to build muscle, and are trying to do it religiously, have a hard time achieving this because the odds are stacked against them. In order for the average woman to pack on heavy muscle, she will need a sound technical training, an individualized nutrition program, and a powerful food supplement.
Women and men are born with many hormones running through our bodies. The main ones are called DHEA, estrogen, testosterone, and progesterone. We all share these four important hormones, however men and women have different concentrations of each. Both men and women have hormones running through their bodies. Men have higher concentrations of testosterone and DHEA, and women have higher concentrations of estrogen and progesterone. The reason most men are able to build quality muscle mass is because they have high levels of testosterone. Now you might be wondering how the heck these female bodybuilders have more muscle than all the guys and are bigger and more ripped than ever. The answer is: They take prescribed doses of testosterone and other drugs to help them build muscle. Don’t make this bad for your health ladies!
One of the biggest benefits of resistance training is that it increases lean muscle mass. Lean muscle has a thermogenic effect, meaning it burns fat. So the more muscle you add, the more fat you burn at rest. Five extra pounds of muscle can translate into 10 pounds of fat loss. This translates into an increase in your resting metabolic rate RMR and a leaner, and sexier you. Recent research shows that for every kilogram of muscle gained, you will burn ii35 to 50 calories per day. So, if you gain three pounds of muscle, you will burn about 40 more calories per pound, which equates to 120 extra calories per day, which translates to about 3,720 extra calories per month and ultimately leads to a weight loss of 10 to 12 pounds. . in one year!
There are many benefits to resistance training. Building muscle is one of the benefits, but certainly not the only one. Most women want to have the attractive, toned, and fit look they see in fitness magazines. In order to achieve this desired look, you need to incorporate moderate strength training into your workout routine and have a solid nutrition plan. Don’t get stuck doing mindless cardio on a stair stepper machine for hours, and jumping from fad diet to fad diet. This is not how it works! Add a few pounds of muscle and burn fat the easy way.
We have all seen the studies that many women are at high risk of osteoporosis. Strength and conditioning based training is a good way to reduce the risk of this devastating disease. Osteoporosis reduces bone mass, and causes weak bones to form. Some of the risks associated with this disease are: increased risk of fractures of the hips, wrists, and spine. According to the National Osteoporosis Foundation, 28 million Americans suffer from this disease, 80 percent of them are women. In fact, statistics show that more than 60% of women over the age of 55 will suffer from osteoporosis fractures during their lifetime. Ladies, please protect yourself now and add a resistance training program to your arsenal. Your body will appreciate it later in life.
I hope you have benefited from the information in this article. Remember ladies, ditch the old wives tales and old myths about fitness training. Incorporate resistance-based exercises into your routine for mind, health and body benefits!
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