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Monthly Archives: June 2016

Disregard Dieting Create Muscle To Burn Fat And Calories

You can attempt every one of the weight control plans on the planet, however you’ll improve in the event that you fabricate muscle to blaze fat. That is on the grounds that slimming down can bring about a lessening in your bulk.

Aerobic exercise is better than dieting because it does not cause muscle loss. But this there is more you should know about aerobic exercise that we will discuss in a moment.

Of course, no exercise will work on its own if you continue to eat unhealthy foods. Get that under control by simply eating healthy meals on a regular schedule. Your body needs a regular program so that it can properly utilize what you are providing it.

Start with a nutritional diet

If you eat a huge meal in the evening and skip breakfast and eat lunch on the run, your body will become confused. It will waver between feeling overfed and feeling starved. This confusion can lead to a variety of problems from fat retention to muscle loss as well as fluctuating energy levels.

Go back to what you were taught as a child. Make sure each meal covers the 4 food groups: grain, protein, dairy and fruits and vegetables. Forget fancy diets because they can leave your body wondering what to expect and how to utilize that altered food supply.

Aerobic activity has positive and negative results

With your dietary needs met, it’s time to exercise to lose body fat. As mentioned, aerobic exercise is one way to go because it does not cause muscle loss. The problem, however, is that you need to participate in a lot of aerobic activity to lose weight.

Cycling, running and walking exercises will burn calories, but they do not build much muscle. You need muscles because they burn a lot of energy all the time, not just when you are working out. They need to be constantly fed to maintain them. This is where strength training comes in. These are designed to build muscle which ultimately results in a higher resting metabolic state.

Amazing research results

Researchers have discovered that a test group who participated in a 20-minute circuit strength-training session burned 25% as many calories after their exercise as they did during it. They also discovered that such exercise elevated the resting metabolic rate for more than 12 hours after the exercise.

This means that long after working out, the benefits of the strength training were still being felt.

If you work to build muscle as part of your fitness plan, you will burn more fat and calories. And, you will burn them all day long, possibly even up to your next workout.

According to Tufts University, the University of Maryland and the University of Alabama, a strength training program that builds three pounds of muscle also increases the resting metabolic rate by 6-7% in both men and women.

Muscle building exercises work in three ways to reduce body fat.

  1. The exercises themselves burn calories while you are doing them.
  2. Your body continues to burn extra calories after you stop exercising to replenish your used energy resources.
  3. Your burn calories in your sleep because of the increased resting metabolic rate that is caused by your strength training exercises.

If you want to shed those extra pounds, forget dieting. You can build muscle to burn fat all day long, even when you are not working out.

To See Women Muscle Results is to Slow

An extraordinary approach to challenge your workout and truly get your muscles to mass a bit is to invest more energy in your real developments. Rather than doing quick reps with little to medium weight to depletions attempt this method: make your developments take 3-5 tallies in both headings. For instance, while doing a mid-section press work gradually to develop the arms. Once in amplified position take the same measure of time to descend.

Talk about a quick burn and exhaustion! You are not only lifting the weight but you are taking gravity into more consideration. Just think how hard you have to concentrate on the movements to get a nice slow stable form. This really challenges the muscles and joints and makes those tiny tears necessary to build great definition!

Once too tired to lift any more reps take a quick break (no longer than 60 seconds and repeat). The shorter the break the better workout your muscles are going to get AND your heart rate will stay up to increase calorie burn. It takes about 3 minutes for muscle recovery therefore your rest should never be this long, the goal is to tire your muscles out after all. I recommend 30 second rest breaks.

Post workup refuel with a protein shake, a good cool down and lots of water!

Make your whole body workout follow this plan- legs, arms, backs, shoulders, abs, etc. Keep the movements smooth and controlled. With this slow plan you are also going to improve stability and help to strengthen the joints and connective tissue.

When doing squats using your butt muscles for control move slowly in position, a great addition is to stay in the squat for 5-10 seconds, or you can do bouncing squats for this time before slowly coming up. Back extensions, dead lifts, push ups everything gets slowed down.

You will notice that your reps will decrease significantly than if you were doing the medium to fast pace before. That is great, it means you are pushing yourself. If you are lifting an amount where you can still do 10 or more reps then you need to increase your weight. It is OK for women to increase their weights. Really push yourself because it is the only way results are going to pile on.


You can decrease your normal lifting weight by 10-20% just make sure to keep the pace slow!

DO NOT stop till you are unable to go farther!

Remember your body needs a rest so keep the workouts to every other day. Overloading the muscles can lead to injury and obviously if you are injured you are not going to be able to build the great toned and strong body you are going after. Plus the rest will really help to increase your metabolism and allow the results to come much faster.

Eat plenty of protein to assist in the muscle development. You can only build muscle if you have enough resources!

Try this workout for 30-40 days after which switch it up to avoid plateauing.

Reasons Women Should Do Make Strength Exercise

Numerous women take part in weight preparing and working out activities since they like the difficulties of the game and need to acquire the immense advantages of this type of wellness activity. This sort of activity can be performed with weight preparing machines, free weights or body weight works out. At the point when done legitimately, which is to say in a high force style, ladies will observe it to be generally as valuable and pretty much as requesting as it is for men.

Traditionally weight training, strength training and bodybuilding was an area that was dominated by men. This has completely changed in the last few decades. With the tremendous fitness boom that started in the 1970s, women as well as men have benefited from regular exercise. Weight training and strength training for women has gained tremendously in popularity but some women still are reluctant to perform this very helpful method of exercise.

One of the main benefits of muscle strength training is that you build more muscle which leads to burning more fat. With women this does not mean large increases in muscle mass but simply stronger and firmer muscles. Many women mistakenly believe that developing stronger muscles with high intensity exercise will yield unwanted results such as larger and bulkier muscles and an unfeminine body structure. It is unfortunate that his fallacy prevents many from engaging in strength training for women.

It is ironic but the very result that most women desire is achieved by the type of exercise that many women avoid. The vast majority of women will state that reducing their body fat level is one of their primary fitness goals. By making the major muscle groups stronger, a woman will be increasing her metabolic rate which means more calories are being used at all times. Active (stronger) muscle tissue simply burns more calories. Strength training and building stronger muscles will increase the metabolism which will result in a reduction of body fat. High intensity training, when done properly, will have a tremendous effect in this area. Maximum benefit will result when proper exercise technique and a high intensity effort is performed.The bottom line is that when you build more muscle you also burn off more fat.

It is unfortunate that even some women who regularly engage in weight training workouts fail to work as hard as they should and end up getting little benefit from their exercise efforts. Using proper form and exercising until the muscle group is fully fatigued is needed to stimulate strength gains.

As surprising as it may seem to some people, strength training for women should not be significantly different then it is for men. Both men and women have the same muscle structure. The function of the major muscle groups are the same in both sexes. The number of muscles and the movements they perform are the same for men and women.The method of stimulating a muscle to get stronger with exercise and then adapting to that stimulus is actually the same in men and women. When a man or a woman develops stronger muscles they both receive important benefits such as increased metabolism, increased athletic performance, body fat reduction and improved physical capabilities. Since the functions of the muscles are identical than it stands to reason that the way they are made stronger through exercise works the same way.

Some of the differences in the workout results between men and women are due to the difference in genetic body structure and natural hormonal levels. Most men have a body structure that has a larger cross section of muscle mass to begin with, hence overall natural body strength. The hormone testosterone in males plays a large role in allowing muscles to get larger as they get stronger. On the other hand, generally a woman has the ability to make a muscle stronger without the muscle size increasing as much. This is one of the reasons why strength training for women will usually not result in large, bulky muscles like it does with some males. Very few women have the ability to build a significant amount of muscle mass. Everyone, male or female, has a unique genetic body structure that largely determine their physique and their response to exercise.

Benefit for Women Workouts in Fitness Centers

We as a whole realize that specialists have effectively made dozen of amazingly convincing contentions about the advantages of weight preparing for ladies. Notwithstanding that, relatively few ladies consider these advices important. I went by a significant number of rec centers and wellness focuses and I could see fundamentally the same as, verging on indistinguishable picture wherever I went. This constrained me to give out this short however solid contentions you can use to truly enhance quick. This bends for ladies wellness focus exercises are demonstrated by and by also in principle by science on wellness/ladies body forming.

Most women are spending most of their exercise time on cardio exercise machines, and less time doing weight lifting exercises. Cardiovascular exercising has its place and benefits but please do take few minutes for this reading IF you are women who desire great looking, sexy and healthy body because you will benefit a lot. No ” energie fitness for women ” or other wain phrases will help you get fast and good results without being properly motivated and guided.

First thing you should understand is that proper weight lifting has few times greater potency to challenge and shape your body. In this article I will try to give you eight reasons which make you think and can help you decide what is best for you.

You have options and you owe it to yourself to explore them. There are specific women only fitness centers now available, ten years before only it was not the same so use this for your benefit! However, you still need to find the right routine that will allow your body and mind to grow rather than doing the same old program mechanically which probably makes you stagnating more or less…..

1) You will Shape Up and Burn Fat.

There are already dozen of scientific studies about how women body responds on resistance training. More or less they all show that average woman lifting weights 2-3 times a week will gain about 2-2.5 pounds of muscle and will lose 3.5-4.5 pounds of fat in average two months period. As your lean muscle tissue increases so does your metabolism rate does too! Result is that your body uses more calories 24h a day. Keep in mind that for each pound of muscle you gain, you burn 40 to 50 more calories

2) Great Looking and Stronger!

If you don’t need to increase your overall bodily strength than O.K. this is not new for you. But for majority of women today living a modern lifestyle increase of strength is very useful benefit of resistance training. This will make you far less dependent upon others for assistance in daily living. Just think about lifting your kids, groceries, laundry and all other everyday activity you will perform with far less effort with strength level increase. This is real energie fitness for women result. When your maximum strength is increased, daily tasks and routine exercise will be far less likely to cause injury. You may be pleased to know that research has proved that women can increase strength level from 30 to 50 %

3) Decrease Osteoporosis Risk.

Scientific medical research results are showing that weight training increase spinal bone mineral density by 14.5% in the half a year time period. If you add to this adequate amount of dietary calcium, can be your best defense against osteoporosis.

4) Reduce Your Risk Of Injury, Back Pain & Arthritis.

I hope you are not thinking about the great, sexy and attractive look of your figure without being aware about importance of the joints and connective tissues. You strength training not only build stronger muscles but it increases joint stability. This is great help in preventing different kind of injuries people face all the time.
A recent 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain

5) NO, You won’t Bulk like a Beast!

This is common misconception sold to general public by media. Please understand, compared to men, women have 10 to 30 times less of the hormones responsible for muscle growth. If you accept this curves for women fitness center activities you will see how absurd like are this claims you can be faced with.Therefore women don’t gain size from strength training. You would need great effort and tons of steroids, anabolic supplements and other crap injecting to your body in order to move even one step towards the look of that professional ugly bodybuilding women you see in magazines and on TV. With proper system like Women Body Shaping Success [] you will develop needed muscle tone and definition in no time and look great – NOT like bulked animal or Hulk.

6) Reduce Risk Of Heart Disease and Diabetes.

According to Dr. Barry A. Franklin, of William Beaumont Hospital in Royal Oak, Michigan, weight training can improve cardiovascular health in several ways, including lowering LDL (“bad”) cholesterol, increasing HDL (“good”) cholesterol and lowering blood pressure In addition, Dr. Franklin noted that weight training may improve the way the body processes sugar, which may reduce the risk of diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.

7) Improve Your Self Confidence, Focus of the Mind and Quality of Sleep.

These are just the side effects of adding proper weight lifting program in to your life schedule. It is very interesting that surveys show that even those women who do indulge in the resistance training only ones a week also report some of this improvements. I thought this may sound not so serious to some of you but than I remembered few women and their examples. I tell you this is very good benefit too.

Over the last few years, “Women Only,” “energy muscle toning

for women” centers have become popular. Why? If you read this article content it is clear. Finding a good fitness center with best curves for women fitness center activities and exercise program should be a priority to you.