Top 5 Reasons Why Women should lift weights

A lot of women get intimidated walking into a gym and heading towards the free weight section. You shouldn’t be afraid to dive into the pit of grunting, sweating and good looking men because lifting weights (heavy ones at times) is what is going to get you the body that you really want. It will give you the curves, weight loss and the toned muscles that you want.

Going to the gym and just doing cardio is not going to get you the results that you have been wanting for so long. What it will get you; a flat butt, no muscle tone, and a lot of wasted time and energy. While lifting weights will get you the results that most people want which is a tight and toned butt, muscle tone and the best results for your time and energy.

The follow are the top 5 reasons why women should lift:

1. Weight Loss
2. Healthy Food Cravings
3. Tight and Toned Butt
4. Flat Stomach
5. More Energy

1.Weight Loss

One of the best things that happens when you get into the gym and lift weights is that you will lose weight. Believe it or not weight lifting will not make you big and bulky. The bigger muscle groups that you use when lifting the greater the fat loss will be. You will build long lean muscles that are great for burning fat. The heavier you lift the quicker that you will drop those pounds.

2. Healthy Food Cravings

When you start going to the gym regularly you are less likely to crave bad food. Once you hydrate more and eat cleaner your palate will change. That means that you will crave refined sugary foods less and want more of the fuel your body needs for energy for your daily workout.

3. Tight and Toned Butt

The more you lift heavy and add in squats and lunges the quicker that your butt will become tight and toned. If you strictly stick to cardio machines you do not activate the glutes fully to create that round bottom that everyone wants. So hit the squat rack, grab the dumbbells and lunge and hit the hamstrings to develop that round bottom that everyone looks for these days.

4. Flat Stomach

This ties in with weight loss. Because you are lifting and burning more fat the waist line is going to drop and the stomach is going to get lean and toned vs skinny fat and flabby.

5. More Energy

Once you start lifting the endorphins get released. What do these little guys do? Give you energy! That's why studies have shown that people who do strength training have more energy throughout the day than people who don’t exercise. The have less daily lows and have more energy to get through their days. So buckle up and prepare to feel healthy and energized when you start hitting those weights!

Don’t be intimidated the next time you walk into the gm and show those guys who belongs in that weight pit! Happy training and remember to Train It Right!

Hey Guys!

I want to make my blog a little bit more intimate. As some of you who have been following me for a while know that as of this year I started competing in Figure Competitions within the Ontario Physique Association OPA.

I was previously with Bombshell Fitness. Where my coach had me training and competing for bikini category. Although I love bikini. My body seemed more suitable for NPC bikini than bikini here in the OPA. I decided to switch to local coaching and saught out the best of the best. Sean Tierney of Team Trex.  We both concluded that I would be more suited for figure than I was bikini. I also began coaching with Team Trex. So if anyone reading this is thinking of doing a competition feel free to contact me about it. I will give you all the information for you to get started with me as your coach!

Anyway back to the point. The intense training/prep was much different than what I had been doing commenced. For my first show my coach and I decided to go the natural stream. I did a regional show. This show as held in Barrie. I placed second in my category and qualified for provincials to be held two weeks following in London. Where I placed 5th which qualified me for natural provincials.

Im still learning the sport, the judging and the reasoning behind placings. And I know I have a lot of growth and development to do physically to get to where I want to go in the sport. With that being said the training, dieting along with living my life with regular work etc was not easy. It was hard. I struggled with the diet the most. Not the training. When I don't have carbs I feel deprived for some reason when in fact the opposite is suppose to happen because your body produces keytones. This time around I plan on being even more detailed with my diet and hydration. Drinking 4L of water a day isn't easy either.

Im currently sitting 10 weeks out from the OPA Gala. This is an Open show. Not a natural one. I am really excited about this show and I can't wait to bring an enhanced package. An unforgettable one I hope. I have some weight to lose. I know it sounds crazy but stage ready is a whole different level of fitness than fit for life. Or even fit for a photo shoot. This lifestyle of competing is not for every one.

Im going to try and update you all as much as I can with my schedule on how everything is going. There are ups and downs but thats what makes sport magically! Competitors lifestyles are tough but I know I can achieve much more in this sport if I really put my mind to it! And if I inspire some of you along the way to compete, go to the gym or even just become more active will be reward enough for me!

Hollywood stars have some of the best bodies that we've ever seen! Let's face it, sometimes it's completely unbelievable and we're left to wonder if it is genetics or if it's 'genetically-modified' (i.e. plastic surgery). But the fact of the matter is that no matter what, a great body takes hard work, both in the kitchen and in the gym!

Teen Body Builder - Is She Too Young?

Teen reconciles studies, work and training to fullfill her dream of being a successful bodybuilder.

Karina Chaves just turned 16 years old and will participate on Sunday in the South American Championship. The competition, organized by the WFF federation and to be held in Curitiba, Paraná, Brazil will be the fourth of the young athlete's career.

Karina decided to change the dolls to iron bars at the age of 13 and began training alone at home imitating Youtube training videos without nutritional counseling or diets. The teen did cut out some foods, snacks, soft drinks and any kind of sweets, including chocolate although she loved it so much. All in order to fulfill her dreams of becoming a bodybuilder.

" I started training early because I used to see my brother go to the gym. It made me realize that I could actually lose weight and no longer be the chubby girl as I was called by other children at the time , "recalls Karina.

Even with her family's financial difficulties, it didn't stop Karina: "I never had financial support from anyone, but on the other hand, I can't complain about the moral support given to me by family and friends."

At 14 she began working as a receptionist at a gym and only then she began to eat better and buy supplements. It was also there that she met a bodybuilder Victor Soares, responsible for presenting the championships to Karina. At the time she did not know that at her age she already could attend these events. Her passion for the sport increased more and more.

Today Karina trains from Monday to Saturday for about an hour and a half accompanied by professionals, while following a strict diet recommended by a nutritionist, which is based on good carbs, fats, proteins and sometimes some fruits.

With all this dedication, when she was 15 years old, the teenager competed in a Brazilian Championship and won first place in three categories.

" It was all due to discipline that got all these victories and I hope all will go well on the next one too ," she says proudly and confident.

With the fully defined body, the young girl, who lives in the city of Apucarana, Parana, Brazil is constantly questioned and criticized by colleagues, but says she does not mind.

" Once I was using the stair master and a lady asked me:
- Why is your body all deformed? - I will never forget that day! How can someone compare definition with deformation? I found a bit of an exaggeration on her part , "sighs.

Karina says that even with all running around all day, she can still get good grades in school, be a good worker and a promising athlete.

" I need to always commit myself to school, I plan to study physical education in the future and cannot give in ," she adds.

The 16-year old has become an inspiration for other young people who end up following a heavy workout routine. However raising once again questions about the risk of starting weight training as an adolescence.
We decided to talk to Rickson Moraes, a Brazilian Orthopedic doctor and post graduate in Sports Medicine. During the interview, the doctor confirmed that there are benefits of weight training for teens and adolescents. It has been proven by the medical literature, however, it is essential that the exercises are done under the supervision of professionals used to working with young people, using load and volume and appropriate training.

" The exercises in this age group has always created a lot of discussions among physicians. Not long ago, it was not uncommon that these young people were prohibited from performing these activities, because many were afraid the practice could compromise somehow, growth and development , "concluded the doctor.

Im interested to know your thoughts on the topic? Please comment below. Teen Body Builder - Is She Too Young?

Guys, Get a Load of My Awesome Winter-Proof Fitness Activities

Okay guys, you need to make sure you’re staying in shape all year round. But, this can be difficult when you’re dealing with bad weather. So, why not make use of my winter-proof fitness suggestions. You can thank me later! For now, start focusing on getting that body in shape!

Self Defense

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Self defense classes are also a wonderful way of staying fit and healthy as much as possible. Now, these days you’re sort of spoilt for choice a bit when it comes to self defense classes. Look into local kickboxing or karate classes and sign up as soon as you can. You might also want to consider taking up wrestling! No, I’m, not talking about WWE, I mean actual wrestling. You’ll need to work on strength, and figure out your weight class. Use the digital wrestling scale buying advice available so you have the right equipment to start taking this seriously. Self defense classes are an awesome way of getting in shape and learning to look after yourself.

Go to the Gym

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I know, I know, you’re probably rolling your eyes at this one. But guys, you want to get fit and healthy? The gym is the best way of doing this. It might seem laborious, but you’ve got to be disciplined about it. Did you know 80% of Americans with gym memberships rarely if ever use the gym? This is such a waste of opportunity, and you need to make sure you don't fall into this habit. Going to the gym may sometimes be the last thing you want to do, but it's also the best way of keeping fit.

Take Up Tennis

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Why tennis you ask? Well, simple really. See, sport is a wonderful way of keeping fit, losing weight, and enjoy yourself. However, a lot of sports have to be played outside and are weather dependent. This becomes a problem in the winter because it is often cold, wet, icy and dark. However, tennis is something that you can play indoors all year around. And that's why it’s such a great sport to pick. Get in shape by taking up tennis and trying to emulate your heroes on the court. There are bound to be some indoor courts around your area, so this is worth looking into.

Workout at Home

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I always tell people that they should come up with a way of working out at home. That means setting aside space where you can do exercise at home. If there's a spare room, or you have space in the garage, this is perfect. So, make sure you look at the best ways of doing this. Get some basic equipment like a weight set, a yoga mat, and an exercise ball. The great thing about getting fit at home is that it means you don't have to go out and join a gym if you don't want to.  And it’s completely weatherproof as well. Buy some fitness DVDs as well so you have a good place to start. You will need motivation and discipline to workout at home, but it’s certainly something I’d recommend trying.

Just because we’re heading towards the cold and dark of winter doesn't give you guys an excuse to ease off. I know it’s not as easy in winter as the weather may not enable you to go running or cycling. But, there are plenty of other things you can do to help you keep fit, even in the winter.

My Experience With Tide + Downy Odor Defense Collection

I was recently sent the Tide + Downy Odor Defense Collection to try out! When the bag was delivered to my house I quickly opened it up to reveal the Tide + Downy Odor Defense Collection. What an awesome idea! Finally a collection of odor defence laundry pods and beads specifically designed to fight gym smells! The Tide + Downy Odor Defense Collection has been designed to “remove odors at the source so odors don't come back, wash after wash.” They have the added power of Febreze, which is supposed to break down built-in odors and layers of body soil and dinge, which can lead to odor issues over time. In addition, Downy Fresh Protect with Febreze Odor Defense infuses your laundry with motion-activated technology to neutralize odors for 24 hour odor protection while you move throughout your day!

I was particularly excited because as most of you reading this know that I practically live in the gym. I train athletes, business men and women, fitness enthusiasts, fitness rookies and run transformation programs. I also train myself up to 3x a day. Not only am I training but I train intensely with 1x strength training session and 2x a day intense cardio. So you can imagine just how much I sweat when I am working out that hard. Fabrics that I wear when I train include neoprene, elastane, spandex and moisture wicking blends. We all know that these hold smells and sometimes they are hard to get out!

I basically living and breathing in gym clothes day and and day out you can probably imagine how many times a day that I normally have to change my clothes due to sweat, dirt and smell. I sometimes go through three or more outfits. And how many loads of laundry that I have to do! I was in desperate need for an elevated laundry regime. You don’t realize how dirty your clothes actually are until the “rebloom” happens (either during the workout or while resting in your gym clothes, when you least expect it).

What a difference the Tide + Downy made for me and my laundry. I used the Tide + Downy Odor Defense Collection every time I did laundry for an entire week. I was blown away by the difference in smell, the freshness and the softness of my favorite go to gym clothes! Even my regular clients commented on my freshness (not that I was that bad before) but the smell of fresh laundry due to the infused febreeze is noticeably different with the Tide + Downy Odor Defense Collection. I didn’t have to change as often as I use to and the odors were definitely neutralized.

I would recommend this product to every gym goer, outdoor adventurist or weekend warrior. Basically anyone who is active should have the Tide + Downy Odor Defense Collection and use it on all of their clothes! Remember to put the pods or beads in before your laundry and you won’t be disappointed. Trust me you won’t want to wash your gym clothes in anything else again. Tide #getsitout

You can learn more about the Tide + Downy Odor Defense Collection products on their social channels and website:

@Tide - Facebook, twitter

@tidelaundry - Instagram

http://tide.com/en-us/about-tide/tide-downy-odor-defense-collection

#getsitout #sponsored #tide #laundry #odor #odordefencecollection #workout

Easy Workout Ideas for the Busy Bees Who Can't Hit the Gym Everyday

You know that maintaining an active lifestyle is one of the major top priorities in life. By taking care of ourselves, we stand a chance of being the kind of individual we strive to be at home with our loved ones, on the job, and in the community. However, it doesn’t mean that this is easy.

No doubt, work, in particular, will get in the way of working out. In fact, you will realize soon that there is a huge paradox going on and it becomes more obvious when more exciting and challenging a job becomes.

On one hand, you struggle to find the time to do exercise. On the other, you cannot avoid exercising as it is integral to become successful. Or you can have your very own home garage gym and keep fit without requiring too much time.

How To Become Fit Despite Having A Demanding Schedule

• Working Out Efficiently

You need to select a workout which can be done almost anywhere, irrespective of whether you are traveling or coming home late from the office. So, ideally, this will be a kind of exercise which will not need a huge amount of preparation. Plus it can help in accomplishing major physical gains in a matter of short period. Some of the best choices are Tabata training, high-intensity interval training, running, and bodyweight exercises.

• Exercise During Commercials

Can’t miss the big popular games and favorite TV shows? Rather than sitting on the couch with your favorite snack food, you can mix up a delicious blend of healthy veggie and fruit juices and do various exercises during commercials.

Try to use the dumbbells, bands or body weight and choose a fast exercise circuit. During the commercials, perform various exercises and reps as much as you can. You can use dumbbells, bands or even your body weight for the fast exercise circuit.

During every commercial, you can perform various exercises and reps as much as you like. From a 30-min sitcom, you get up to 9-10 minutes of exercising time.

• Catering To Your Dislikes and Likes

Many people hate running, and that is fine. It is important that you become realistic and know what you like or dislike. One person’s running is another person’s weight training, yoga or dance. It is important to flex your self-discipline muscles with regard to exercising.

But you need to make it easier by selecting a form of exercise which is apt for your lifestyle, taste, and personality. If you are not sure what you like to do, then don’t be sad. You must not be afraid to experiment with many types of exercises until you get what works the best for you.

• Night Exercise

If you are a working mother, then a full day of work, making dinner, and running back of the kids can make you exhausted. However, you need to fight the urge to hunker down. Try to select a workout which helps you to unwind.

You can workout on a treadmill, dumbbells, a body weight circuit or bands. Now if you have a hard time settling down especially from the night time workouts, then you can do something calming like stretching or yoga. Even better, you can use the burst of the energy by spending time with your partner, which is what you need.  

• Taking Competition As Motivation

To becoming successful in work, collaboration is an essential aspect. However, when you are trying to motivate yourself by exercising on a regular basis (that too with enough intensity which matters a lot), competition has its own merits.

Nowadays it is possible to find competition matching your skill level in any sport or field. So, whether you are a beginner, elite or somewhere in between, there is always something for all of us. Go ahead sign up, set the goal and find out what it can do to you. If the odds are good then it can be the push that you need to keep yourself in the game.

• Create A Schedule And Commit To It

One of the major reasons for why people skip a workout is either being busy at work or picking up the kid from school. It involves dealing with the given situation. At times, you can cancel the internal meeting, take some work home with you, so that you can hit the gym.

Basically, it is all about prioritizing. The truth is that you have to get out of the office at the time when it is necessary. Try to make a schedule (even you can write it down if it helps) and stick to it. Remind yourself that working out is a top priority worth keeping.

• Tracking The Levels Of Activity

There is an old saying “If you don’t measure it, it doesn’t exist”. Yes! It is a slight exaggeration, but it holds some truth to it, especially when it is related to exercising. Make sure to keep a note on the calendar every time when you work out. You can add the workout session at the end of each week, month and year. This helps you to monitor your progress and find out areas to improve.

It is better if you measure your activity levels as it can help you to remain on track and realize when you are going to slip just before you completely lose the habit.

• Selecting Something Over Nothing

Frankly, you don’t need an hour or even thirty minutes to do an effective and complete workout. Doing some exercise is virtually much better than none. Heck, even a ten minutes can create a difference. You can easily catch some few free minutes in your daily life. So, with an efficient program which can frequently be done, speedy and short workouts can do wonders for both the mind as well as the body.

Winding Up

Try to squeeze in the schedule to workout wherever you are and no matter how much time you have with regard to bodyweight exercises. Also, you can use the assistance of apps which prescribes the best exercises to be done at your desk.

Author Bio :

Cathy is a fitness expert at garagegymplanner.com. She writes regularly on topics revolving around exercise and diet and helps educate readers on the best ways to improve their health and looks naturally.

Your track record at the gym might be second to none. But how is your gym style? If you look great during your workout, you’ll feel much more confident in yourself. It’ll also give you an extra reason to head out for a workout and show off your new clothes! After all, the gym usually turns into a parade of everyone showing off their ripped muscles and tight abs, so why not turn it into a catwalk too?! Want to know how to look the part in the gym? Here is what you need.

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Stylish Protective Sleeves

We have all worn protective sleeves at one point to support muscle weaknesses and protect injuries. You can buy them in a range of different styles and colors. Pick one that lets your personality shine right through! Wear a copper knee sleeve as well as one on your arm for maximum impact.

Eyecatching shoes

As well as being super fashionable, your shoes need to be the correct style for your workout. If you are jogging outside, on a sports track, or even just on a treadmill, you need shoes that support your weight. If you test your gait, you’ll know which style of running shoes are best for you. If your feet and legs aren’t exposed to as much impact through your choice of activity, you can opt for a lightweight sports shoe. To find your ideal pair, speak to a physician who can suggest what to go for.

Headbands

If you think headbands were left behind in the 80s, you’re very much mistaken! Lots of gym-goers wear headbands to hold their hair back. Don’t get annoyed by strands of hair falling in front of your face as you’re trying to lift weights or reach your new personal best on the exercise bike. Keep your hair slicked back under a headband. It’ll also save it from getting sweaty!

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Long Sleeve Sweatshirt

This one is mainly for all you guys who prefer an outdoor workout. If temperatures dip slightly, you need to keep yourself wrapped up warm. Exercising out in the cold can cause extra strain on your muscles. If you don’t wrap them up warm, you will be increasing your risk of injuring yourself. So always check the weather before you head outside. If it looks a bit chilly, pull on a long sleeve sweatshirt and leggings.

Sports Bra

Ladies, you need effective support for your chest otherwise, you could be giving your fellow gym members an eyeful! In all serious, though, wearing a well-fitted sports bra will correctly support your breasts and reduce aches and pains. You won't do any serious damage if you do not wear a sports bra, but you will be saving yourself from a lot of discomforts! Visit your local sports shop to get one correctly fitted. Bras come in all different styles and colors, so you’ll have no trouble finding one you like.
Now you know how to look the part, there’s nothing stopping you smashing all your gym records!

When it comes to your regular workout, chances are you want it to have the fullest possible effect. Otherwise, what’s the point? Everybody wants to keep fit. The fact is, very few people actually take the right steps towards making their workout more worthwhile. Lots of people workout frequently, only to discover that it doesn't have quite the full effect they desired. If that sounds like you, don’t worry - all is not lost. There are a number of different techniques you can take advantage of to make your workout go much further. Next time you hit the gym, consider these top tips to make the most of your time spent there.

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Plan It

Like so much else in life, planning can make the world of difference. When you plan a workout, it means that you have a sense of what you are trying to achieve. Even just knowing this can make a huge difference to the effectiveness of your workout. That’s why you should plan it out before you start. Make sure that you know exactly what you are going to do, and for how long. That way, you won’t get lost during the routine. And what’s more - you will keep the whole session tight. This makes it more worth your while and also saves you some time.

Boost It

You have a few different options when it comes to getting more out of your workout session. One effective way to achieve that is by using supplements like these: https://1stphorm.com/shop/products/post-workout. Using these after your workout can make a world of difference. After you workout, your muscle fibers are not exactly in their best state. Often, they get badly torn up from the torture that you have just put them through. Their glycogen has been severely depleted, and as a result they are in disarray. These supplements can be of huge help in restoring them.

Keep It Short

One of the best things you can do for your workout is to keep it short. This might sound unlikely, but it’s true! Research has shown that most forms of exercise are more effective is they are around the thirty-forty minute mark. That’s right - keep it short and you are actually doing yourself a massive favour. Short, intensive exercise is much more effective than a longer period of less intense exercise.

Keep It Up

But far and away the number one thing to do is to keep going. When it comes to keeping your body in peak physical condition, persistence is absolutely the key. It does very little for you if you do not keep it up. One or two sessions a month is pointless - you may as well just not do them! Ideally, you need to be exercising at least three times a week. However, you could increase this to anything up to six or seven. Just remember, if you do increase it, to keep it focused and to keep each session relatively short. That way, you will maximise the benefits of each session. Your body will notice the difference in no time!

It’s undoubtedly a lot easier to get fit if you work a manual labour job. For example, you might be walking lots, or lifting items, or operating heavy machinery. Having a basic level of fitness makes getting very fit easier. This is because your body is already partly use to exercise.

However, it can be a very different story for people who spend more of their lives sat down or working in an office. We spend a huge proportion of our lives at work. Also, working full-time can be very tiring. This may mean that when you do leave work, you don’t have the energy to exercise. Instead, you just find yourself sitting down in front of the TV! This vicious cycle will get you nowhere.

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If you do work in an office, one item that you should be sure to invest in is a pedometer. Although this seems like a very basic fitness product, it is actually fantastic for motivation. Nice and small, you can attach it to your trouser band or belt. At the beginning of the day, set yourself an aim. For example; “I will take 2,000 steps today.” Keep checking up on the pedometer throughout the day to remind yourself of the challenge and keep moving! As time progresses, you can increase the number of steps. If you always have your phone on you, you can even get an app that does the same job. As if you needed another excuse to go and make a fresh cup of coffee in the staff kitchen!

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If you want to work on your arms specifically, use a Gyro ball. This small plastic ball sits in the palm of your hand. You can use it while you’re writing with the other hand, or even on the phone to clients or colleagues. Simply shake your hand being the ball inside moving. Some have timers to help you keep track of how long you’ve used it for.

If you want to properly invest in fitness products that will do some of the work for you, consider a muscle stimulator. You attach the pads that come with the device to the specific muscles you wish to improve, like your abs or biceps. These nifty little devices have lots of different settings, and while they can be quite expensive, they can make a huge difference.

There are some other more basic tips you should be sure to follow every day. Firstly, think about getting to work in the mornings. Would it be possible to walk, run or even cycle? This way you’d get daily exercise before it was 9am! If you must drive, park further away from the entrance than you would usually. It might seem like a tiny change, but it can stack up. Similarly, if you use public transport, get off a stop earlier than usual and walk the rest of the way.

Once you arrive at work, you should of course always take the stairs instead of the lift. Also, during the day, take regular breaks to stretch. This will keep your body limber and stop you from seizing up.

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