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:
Weight Loss
Healthy Food Cravings
Tight and Toned Butt
Flat Stomach
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.
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.
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.
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.
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!
But no worries, for you, we have the major keys to some of Hollywood's hottest bodies... Check out the top 5 trainers of Hollywood below...
#1 Gunnar Peterson - Responsbile for the bodies of the Kardashian clan, Angelina Jolie and more, this Beverly Hill's based celebrity personal trainer is known for helping Hollywood stars shed post pregnancy pounds and helping athletes like Brandon Jennings become stronger, faster and physically better athletes. Peterson enjoys using a mix of steady cardio and HIIT workouts to help clients see maximum results in less time! For tips from this effective personal trainer, visit his website www. gunnarpeterson.com or following him on social media.
Twitter: gunnar
Instagram: gunnarfitness
#2 Jeanette Jenkins - Have you ever found yourself wondering how Pink returned on the scene after a brief hiatus looking better than ever? Or how after having her first child Alicia Keys looked beyond amazing? Well look no further. Celebrity trainer Jeanette Jenkins is responsible. Using a mix of total body strength moves, yoga and more, Jeanette Jenkins has been able to successfully get some of Hollywood's favs such as Paula Patton into the best shape of their lives! But her magic doesn't just work for stars, you too can be trained by Jeanette by picking up her book or one of her effective DVD's. Check out her website www.thehollywoodtrainer.com to get started on the road to a Hollywood approved body!
Twitter: jeanettejenkins
Instagram: msjeanettejenkins
#3 Tracy Anderson - Want a booty like Jennifer Lopez or arms like Gwyneth Paltrow? Well then it's time for you to pay a visit to Tracy Anderson. This fitness guru has been in the business for a long time and is known for her 'feel good fitness'. Tracy Anderson believes in not just focusing on one area of your body, but moving your body as a whole for those amazing Hollywood results that we all want. Not only does she believe that music is the key to an amazing workout, but her clients are very musical. Catch Tracy on her website www.tracyanderson.com and learn about 'The Method' before she heads to the west coast with J. Lo for her Las Vegas residency.
Twitter: TracyAnderson
Instagram: tracyandersonmethod
#4 A.J. Johnson - Time to head into the A.J. Zone. Familiar face? Think House Party! This Hollywood actress isn't just a part of Hollywood's elite for her acting abilities but for her life changing abilities as well! A.J. Johnson is not only an actress but is known for her work with Beyonce, Anne Hathaway, Gabrielle Union and more! A.J. Johnson's holistic approach to fitness has not only transformed bodies but has also transformed the minds of her clients. A.J. believes in taking a mind, body and soul approach and is an avid believer in the effects of clean eating. Get locked into the AJ Zone by visiting her website www.theajzone.com
Twitter: theajzone
Instagram: theajzone
#5 Mark Jenkins - Keeping hip-hop royalty in shape is a tough job, but someone has to do it, and that someone is Mark Jenkins. Mark Jenkins is a New York based celebrity trainer that is known in the hip hop community for his work with culture greats like Sean 'Diddy' Combs, Mary J Blige and Busta Rhymes just to name a few. This former U.S Navy seal was able to help Mary J. Blige shed 40 pounds in just 2 months and Diddy run the city when he ran the New York Marathon in just 4 hours. To help those looking to get out of a cardio rut or lose a few pounds, he suggest adding jump roping to your next workout. For more tips from this trainer check out his website www.markjenkinsfitness.com!
Twitter: themarkjenkins
Instagram: themarkjenkins
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 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.
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.
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.
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.
Under Armour is looking for Canada’s most passionate runners to participate in UA Run Camp. This is not for the faint of heart. I thought your readers would be interested!
UA Run Camp brings together the world’s most passionate runners and pits them against some of the world’s worst conditions. The goal is to push the limits of athletes farther than they ever thought possible.
If that looked challenging, just wait until you see what’s next when runners take on “The Desert”. Want to be there? Here’s how you can earn your spot. Canadian runners have until September 16 to earn their spot at UA Run Camp by:
Sharing their most intense run on Instagram or Twitter tagging @uarunning #earnyourspotca and #uacontest
Logging an intense run on the MapMyRun or Endomondo app and sharing on Twitter or Instagram using #earnyourspotca, #UAContest and tag @UARunning with a statement about why they deserve a spot.
The sad fact is that a lot of us feel very vulnerable when we’re outside. It doesn’t matter what sex you are, or whose company you tend to keep. Some of us simply don’t feel all that confident when we’re out in public. This can be especially damaging when we’re trying to have a good night out, or when we’re travelling somewhere alone.
One of the best ways to tackle this sort of fear is confidence. I’m not talking about the confidence that nothing bad will happen. (Although if there is a magic wand that grants such freedom from worry then please let me know if you find it!) It’s more about having confidence that, should someone make an unwanted move on you, you can handle the situation effectively. Maybe this is through conversation. Maybe it’s through being able to run away. Maybe it’s even in taking more physical action against an attacker.
Whatever the case, keeping physically fit can actually help a lot with this type of confidence. But what if we take fitness a step further and actually incorporate self-defense? It’s absolutely something that everyone should consider, especially those with these sorts of worries.
As I said before, keeping physically fit can help a lot in this area. That’s because, whatever action you choose to take, you’ll be better at it if you’re physically fit. Let’s take a general example. A lot of people are scared of these situations because they don’t run very fast. Or, if they do run fast, they don’t have a lot of stamina.
Well, by keeping up with a consistent and strong fitness routine, you can improve on both those areas. Keeping your physical strength up also helps you keep mentally sharp. Running will increase your lung capacity, allowing you to run for longer. Focussing on muscle strength will help with other defense techniques. Speaking of which…
When people talk about self-defense, they’re usually thinking about something very specific. They think of particular techniques that will allow them to fend off attackers if an encounter becomes violent.
If you want to best combine physical fitness with self-defense technique education? You may want to look into mixed martial arts, or MMA. Of course, as anyone who has seen The Karate Kid knows, there’s a lot more to this activity than simply learning how to fight. MMA can provide you with a thorough workout good for both mind and body.
A lot of people believe that parkour is only about jumping around on public property in an effort to impress your friends. But think about it. Parkour is the method by which you learn to move through complex environments at high speed. It’s about overcoming physical obstacles with ease. Let’s say you’re running away from an attacker. Are you sure that knowing the best way to climb and jump a wall wouldn’t be extremely useful? It may sound unconventional, but it could absolutely boost your confidence.
If you guys are tuned into the Olympics like I am you must be feeling motivated to get your health and fitness not track! You don’t need to head to Rio for a taste of Gold this summer. Zespri® Green and SunGold Kiwifruit are a refreshing and nutritious snack that will keep you on top of your game.
I was lucky enough to find an amazing box full of kiwi at my door step this week! Nothing screams refreshing like fresh Gold Zespri kiwifruit! I was excited because my box came with a little kiwi scoop that makes eating them a whole lot easier! They even gave me a nice apron to wear will I cut up the delicious green fruit.
kiwi
Did you know:
With just one serving of Kiwi there are over 20 vital nutrients and boasting more vitamin C than an orange, kiwifruit plays an important role in boosting your performance and maximizing recovery during athletic activity.
The green fruit are also power up with potassium. Any professional athlete will tell you an important factor in achieving a successful workout is remaining hydrated. As the intensity of the workout increases, key electrolytes (like potassium) are lost through sweat glands. Two kiwifruit contain anequal amount of potassium as an extra-large banana, and will also improve performance while replenishing lost energy.
Kiwi also help with alkaline balance. Did you know it is essential your gut has the proper pH balance. Foods like kiwifruit, which are heavy in alkaline, allow you to neutralize your stomach’s acidity, which gives you more energy.
Kiwi fruit are also a good source of fibre. Not only does fiber lower cholesterol and help maintain a healthy weight; but a high-fibre diet is a big player in muscle growth, and will provide you with the energy you need to perform at your best. Two kiwifruit contain more fibre than a bowl of bran cereal. Now that's a lot of fibre!
Thanks again Zespri for brightening up my day and refreshing my palate!
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:
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, performvarious 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 theassistance of apps which prescribes the best exercises to be done at your desk.
Author Bio :
Cathy is a fitness expert atgaragegymplanner.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.
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