Tag: fitness

Weight Training Trumps Cardio for Women

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When it comes to losing weight (from fat) and gaining muscle tone and definition, there is nothing more effective for women than strength training. Strength training not only builds muscle and burns fat, but it also increases a women’s bone density which is crucial at any age.   A lot of women fear that using weights will make them bulky, just the opposite will actually happen. Weight training will help improve posture and can actually make you look long, lean, and strong. Something cardio alone can not do. You may notice many exercisers who only perform cardio end up with little muscle tone and look scrawny and even sickly. Also, the more muscle you have on your body the more calories you will burn at rest. You don’t even need to strength train for long periods of time. In fact you shouldn’t. If you use correct form and the correct weights for your current strength, you can get a solid workout with great results in about 30 minutes 3-4 times a week. So stop running for countless miles on the treadmill and pick up some weights. My personal definition of fitness is not a person who can run for the longest period of time, but someone who has great overall strength and tone which reflects the strength and well being inside of their body (strong bones, core etc.).

Check out the video below from D.H Kiefer of Athlete.io (formerly Dangerously Hardcore) He explains this philosophy from a physiological standpoint.

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Switch it up!

 

Mix up your fitness routine. This may sound like a common sense tip. But sometimes people need a little motivating or get stuck in a slump in their normal workout routine and become comfortable and complacent. They get to the gym, get on the treadmill (or other piece of equipment) and start going. While getting to the gym or starting your workout is the hardest part without a doubt, I recommend trying a new machine next time you are at the gym, maybe the one you are most fearful of, and try it out for a few minutes. Feel the different muscles that are being worked or notice how you break a sweat faster on this machine. Breaking out of your routine and mixing it up every once in a while can keep your body guessing and burning more calories. Sign up for that class you see everyone sweating away to while you are on the elliptical or bring your swimsuit and take a few laps in the pool.You are paying for the gym membership each month so you might as well utilize all the machines and classes you have at your disposal. If you don’t prefer the gym, find out where the best hiking trails are in your area or turn the stairs outside of the mall into your personal gym. It is good to challenge yourself every once in a while and will give you a sense of accomplishment. Your workout should be giving you results and sometimes it helps to switch things up and maybe even find a new workout you never knew you loved.  I hope this tip will keep you motivated the next time you start your workout and help you see your workout in a new way.

The Sweet Life

 

 

One of the hardest obstacles for people trying to lose weight is controlling sugars in their diet. But once you learn where sugars are added and how to spot hidden sugars you will be empowered and on your way to living fresh and fit.
Sugars and sweeteners are not only something we add to our favorite foods to enhance flavor but they are something food manufacturers add to packaged foods we buy to preserve foods and make them taste good to keep us coming back for more. Words like “corn syrup”, “cane juice” , “high fructose corn syrup”  and words not as easy to spot like” fructose”, “sucrose”, and “maltose” are all words that mean sugar. Often you will find many of these sugars listed together on the same food label.
Many foods we crave when trying to control our weight are desserts, pastries and ice cream. Foods we already know are high in added sugar. These are foods we try to save for special occasions or for cheat day. The difficult part is that sugars are also added to foods that we don’t associate with being sweet and can therefore be overlooked when we are watching what we eat. Foods like ketchup, bbq sauce, pasta sauce and even bread often have large amounts of added sugar.
So how do you empower yourself to lose weight and still enjoy the foods you love and crave?  First off, read the food labels on items before you place them in your shopping cart. If one jar of pasta sauce contains 10 grams of sugar and another contains 4 grams of sugar, add the one with 4 grams to your shopping cart. The latter would have put you at half of your daily recommendation for sugar. The American Heart Association recommends women consume 20 grams of sugar a day (or 5 teaspoons) and men consume 36 grams.  Next, choose foods with naturally occurring  sugars like fruits and vegetables. Although some may be naturally higher in sugar they are a good choice. An apple for example has benefits like fiber and nutrients that far outweigh any sugar it might contain and is always a better choice than a piece of candy with the same amount of sugar and zero nutrition benefits.  Another terrific way to ward off cravings and to control sugar in your diet is to make your favorite foods yourself. If your favorite muffines pack a whopping 15 grams of sugar, make your own version that will aid you in losing weight and staying healthy. Use whole grain flour and half the sugar or omit the sugar completly and use apple sauce and dried (unsweetened) fruit or ripe bananas to sweeten them up and cut the fat. This also allows you to up the fiber content. So now those muffins that once made you feel guilty for indulging in are actually working for you toward your fitness goals and pack a 3 for one nutrition punch. Who says you can’t have your cake and lose weight too? For more low sugar recipes and tips click here.
Until next time,
Stay fresh and fit!