There are many reasons that people have to lose weight from cosmetic reasons, serious health problems, and reducing the incidence of complications prior to becoming pregnant. What I am able to explain to you I have been able to achieve and I want to be able to help as many of you as I possibly can. I am a OB/Gyn Physician and see many women struggling with weight. Obesity has reached epidemic proportion in the US over the past decade, and there is no end in sight. There is no single reason that this disease process is out of control. Being overweight is associated with heart disease, strokes, hypertension, arthritis, and cancer. The steps that I am getting ready to explain are very easy and straight forward to implement and follow. The most difficult part of this plan is to maintain consistency and persistency.

1) Eat 5 to 6 small meals a day. Eating breakfast lunch and dinner along with a mid-morning, mid afternoon and evening snack. A protein snack prior to going to bed with minimal to no carbohydrate intake will allow only a minimal amount of insulin to be released and will prevent minimal to no fat uptake at night. Most people make the mistake of decreasing their intake to little or nothing. By spreading the same amount of calories out to 5 or 6 meals a day, the metabolism actually increases by 10 percent which causes fat to be utilized and removed from the body.

a. There should be protein, non starchy vegetables and a fruit at each meal

b. Never miss breakfast and eat oatmeal, grits, or cream of wheat along with eggs (3 to 5), bacon, sausage, or Canadian ham. Eating breakfast is important to elevate your metabolism

c. The protein should consist of minimal fat. Tuna, skinned chicken breast, and steak with the least amount of fat are ideal. No fried foods.

d. No processed foods (breads, cakes, chips)

e. You can eat brown rice or yams at each meal

f. The portions should be no larger than your fist

2) Drink ½ to 1 gallon of water a day.

a. As adults become older, they lose their thirst mechanism and stop drinking the proper amount of fluids. This leads to the body becoming acidotic which leads to chronic diseases (heart disease, hypertension, arthritis, cancer, and obesity). So the first thing to do when there is a sensation of hunger is to drink two glasses of water.

b. This helps to flush out all the toxins in the body and assures that the body is fully hydrated and prevents acid build up. It also happens to help increase the body's metabolism. Start off by drinking two glasses of water before breakfast, lunch, and dinner.

c. No carbonated drinks, diet drinks, sweet tea, fruit juices, milk, milk shakes, or alcohol as they contain unnecessary carbohydrates which leads to weight gain

3) Walk on the treadmill or ride stationary bicycle slowly every morning prior to eating breakfast and one hour before going to bed at night. If you are not able to talk while on the treadmill, or riding the bicycle in normal sentences, you are exercising too fast. You can also walk for an hour twice a day if there is no access to a treadmill or stationary bike. If you are unable to walk or ride a bicycle due to physical reasons, then I recommend you walk in the pool for an hour twice a day and move upper extremities underneath the water as you walk.

4) Lift light weights in the gym 4 times a week for 30 minutes. (squats, dead lifts, incline bench press, pull downs, pushups, and pull ups)

a. This helps to convert fat to muscle which increases the body's metabolism. Each pound of muscle that you gain in weight burns 50 k/calories more a day.

b. It reduces the amount of blood sugar as it helps the muscles take up sugar from the blood stream which reduces insulin resistance and retards or prevents the onset of Type I (non insulin dependent) diabetes

5) You may eat or drink one hour a week whatever you want. Normally the first two weeks you will do so, but after that you will not want to do this splurge. I normally do this 1 hour "happy meal" for lunch on Sunday afternoon.

By following the steps above, I assure you that you will lose 30 pounds of weight in 30 days. Please do it for the right reason and that is your health. Continue to be consistent with these steps after 30 days and do not go back to your old habits.

by: James Pendergraft

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10 Muscle Building Tips For Women!

When you think of muscle you think of guys, but muscle matters for women too! Muscle = weight loss (this is explained in this women's weight training post at RWT). All women should be looking to build a bit of muscle, both to look good and lose weight.

If you have the basics of building muscle down but simply need a few more pointers to get you along your way, take a look at the following tips and advice for women who want to build muscle.

Muscle building tips for women:

1. Push yourself. While you don’t want to workout too much, you want to make sure you cannot do one more repetition in a set because you are too exhausted. You want it to burn (this feeling is lactic acid stimulating muscle growth) and want to make the next set harder to do.
2. With burn comes resistance, and with resistance comes stronger muscles and a more toned look. (more about training at Muscle and Strength)
3. Harness the big tree exercises. The big three exercises when you build muscles include the deadlift, squatting, and the bench press. They should always be included in your workout plan in some fashion as they build condition, strength, and bulkiness.
4. Workout a few times a week. You should workout at a minimum of 3 times a week – that should provide more than enough exercise required by your body to build muscles. If you’re more advanced at lifting weights and have done it for a while, you have the ability to attempt maybe one or two more sessions a week – alternatively, if you’re new, start with 2 a week. If you haven't got a workout, use one of these workouts.
5. Keep it balanced, but limited. You want to focus on both cardiovascular workouts like running and biking while you try to build muscles. However, if you never want to do both extremes at once – for example, training to run a marathon while still lifting 5 times a week. It is great to mix cardio and strength training, but just don’t push each to the max at the same time.
6. Eat well. Not only do this mean eating healthy, but you need to eat to be catered for your muscles to build and not deplete. If you’re cutting calories as part of a weight-loss regime, they will leave your muscle and you’ll be fighting to build them back up. If you are trying to lose weight at the same time as you’re building your muscles and are required to drop the amount of food you eat, make sure at the very least to keep your protein levels the same as before. You can work out how many calories you need on a daily basis by using a BMR calculator.
7. Measure body fat, not weight. If you are apart of a diet and weight loss regime and perform strength training, be sure to measure body fat – not your weight. If you’re actually gaining muscles, you will be gaining weight (pounds on the scale), even if you’re losing calories in other places on your body. Remember, weight does not equal size - it's about how you look in the mirror, not how much you weigh!
8. Carbohydrates are your friend. If you’re exercising and performing cardio and weight strengthening exercises everyday, your levels of glucose are being depleted. If you fail to fuel your body with a sufficient amount of protein, your body will begin to ravage your muscles to extract protein (for carbohydrates). It depends on how much you’re exercising, but you should consume anywhere from 2 to 3.5 grams of carbs for every pound of body weight you have daily.
9. Consume protein before and after workouts. Consume about 10 to 20 grams of protein less than an hour before training to help increase the muscle-building effect of training. This equals to about the same size as 1 or 2 glasses of milk. After your workout, have a whey protein shake. (facts about whey protein)
10. Try supplements. While the results vary for all individuals and should be taken only under the advice of a medical professional, creatine supplements may have the ability to enhance your training – making you workout harder and for longer period of times. This could lean to increased muscle growth. Additionally, recent research performed has demonstrated that a creatine supplement combined with proteins and carbohydrates may encourage muscle building.
11. Shoot for the stars, but it might take a while. It takes a long time to send a rocket shuttle into space and to complete a mission at NASA -- this analogy applies to your weight building efforts. You need to make sure to set systematic, reasonable goals for your muscle building program that you can track, progress, and meet overtime. It also needs to be said that genetic plays a role in building muscles – if your body wasn’t designed for a large frame, it’ll be harder to achieve.

The bottom line, however, is that if you keep training – you will lose weight, and you will also gain muscle and strength. It's time for the women to get in the gym and start training with weights!

If you need any advice about training with weights or muscle building for women post in the comments below and we'll answer you.

source:realwomensfitness.com

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All About Women And Weight Training

All About Women And Weight Training

A terrible incorrect myth that unfortunately a lot of women believe is that weight training (working out with weights) will make them look like a man or they’ll turn out to be really bulky. This couldn’t be further from the truth. Casual strength training, lifting light weights as part of a balanced routine and hitting the gym for an hour a day will not lead you to looking like a female Hulk.

What will result, however, is a more toned, firmer, and "smaller" looking body.

Weight training for women or strength training as it is sometimes called is a program that helps women develop a healthier heart with tougher connective tissue. Not only does it help control weight and make you feel and look trimmer, lifting weights helps protect you against osteoporosis – a common ailment that affects women after menopause. Additionally, lifting weights has major psychological benefits as it provides you with the confidence to take matters upon yourself. The impact can be large or small, as being stronger can make you have an easier time while cleaning and moving furniture around the house, or it can it have a much more serious impact on your life, like making you more able to fight off an attacker.

Some weight training studies have demonstrated that both men and women have a similar increase in strength when involved in resistance training. However, women naturally start off at a lower scale in terms of beginning strength. The reasoning for this is both physiological and hormonal. By nature, men are normally taller and stronger on average than women, thus men are able to generate more force. In addition, men are also able to produce more testosterone than women. This is relevant because testosterone has an impact on the ability to increase muscle size.

source:realwomensfitness

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What to Do With the Competitive beginner-Teaching Hatha Yoga

Have you anytime capital to activate your competition-minded students, but, at the aforementioned time, were anxious about assurance precautions? Here is an archetype of a way to architecture assignment affairs for fresh Yoga acceptance with bound ambit of motion, but who appetite for a challenge.

Q: Recently, I started teaching addition Yoga class. The acceptance are approved ‘gym people’. These Yoga acceptance are absolutely strong, but not so flexible. So I'm aggravating to anatomy the chic to focus added on convalescent flexibility. But alike the ‘routine’ asanas are a claiming to them. Please comment.

The added affair is - they are of the assessment that yoga is aloof addition ‘sport’. But I appetite them to apperceive that there is added to yoga than the concrete discipline. But I doubtable that they'll cramp if I go into answer yoga philosophy. Also, they may accede that as a ‘waste’ of acceptable ‘workout time’.

A: Having accomplished students, with aggressive mindsets and bound ambit of motion, at the aforementioned time, it has been my acquaintance that advertisement them to aesthetics has its accustomed built-in limits. Some acceptance see alone the concrete claiming of Hatha Yoga.

The chance of a challenge, and the celebrity of a conquest, is their priority. However, you could anatomy a program, which gives them bit-by-bit and safe challenges. One advancement that comes to apperception is a Vinyasa class. With anniversary alliteration of a sequence, their ambit of motion will improve.

Firstly, authenticate all or allotment of a fresh Vinyasa sequence, so your acceptance accept a beheld estimation aural their minds. You could alpha your sequencing with apathetic advised movements - with accent on form. As the chic continues, you could gradually, and safely, access the acceleration by acute beneath time for your acceptance to authority the postures, but still acknowledgment the accent of acceptable anatomy and able alignment.

You could additionally roam the class, and accomplish adjustments as needed. Let the chic flow, stop them in a aspect that needs adjusting for 20 to 30 seconds, and accomplish a few adjustments, again roam to addition bend of the allowance and do the same. Remind your acceptance that captivation a Yoga asana for best than 20 abnormal challenges their strength.

It will not be connected afore your acceptance see and feel the amount of a connected practice. Their interests will acceptable advance into altered aspects of Yoga, with abiding practice, because they accept abstruse to account it as added than an exercise class.

by: Paul Jerard

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women's fitness

women's fitness

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