Mom's Fitness Tips for Women

In recent years several athletes, fitness gurus or personal trainers insist that strength training is where it’s at for both weight-loss, longevity and (of course), muscle building. Some suggest abandoning cardio-vascular exercise altogether.To resolve the cardio vs. strength conundrum, I collected studies and talked to experts to find out how each form of exercise would fare. Whether you want to get lean, burn calories, or win a marathon, I’ve unraveled which type of training you should dedicate your efforts to:

To burn fat, and keep it off:Cardio: On average, cardio has a slight advantage when you account for calories burned during exercise. You’ll burn 10 to 12 calories per minute while running or cycling. Compare this to about 8 to 10 calories per minute lifting weights, according Dr. Wayne Westcott, Ph.D., director of research at South Shore YMCA in Quincy, Massachusetts.Strength training: Weight lifting spikes your metabolism for an hour after your workout. This is when your body arduously recovers from muscle injury. That means that you’ll burn an additional 25% more calories after a strength training session.  For example, if you burned 300 calories while lifting weights you’ll burn an additional 75 calories after you’ve left the gym.  If you hoist heavier weights or rest less than 30 seconds between sets, you can burn even more calories.Additionally, for every pound of muscle that you build into your body, you’ll burn an extra 40 calories a day. That’s about 4 pounds of fat burned per year without doing anything more. Muscle burns about 90% of the calories you consume. Therefore, it is safe to assume that the more muscle you build into your body, the higher your calorie-burning (metabolism) capacity will be. Conclusion: For fat burning – strength training.To relieve stress:Cardio: According to a 2005 study in the European Journal of Sports Science, just 15 minutes of aerobic activity two to three times a week can significantly reduce anxiety.  If you bring that up to 3 – 5 days per week, you can reduce fatigue by almost 50%. According to Dr. Madhukar Trivedi, M.D., director of the University of Texas Southwestern Medical Center Mood Disorders Research Program and Clinic, cardio-vascular exercise boosts serotonin levels in the brain.  Serotonin is a key neurotransmitter involved with relieving symptoms of depression.  Strength training: Researchers observe promising results of the mood-altering effects of lifting weights. However, more studies are needed to determine the duration, intensity, and techniques needed to match cardio’s benefits. Conclusion: To relieve stress – cardio.Injury PreventionCardio: Unfortunately, the frequent high-impact and repetitive nature of cardio puts a lot of pressure on your ligaments, joints, tendons, muscles and the cartilage in between. Strength training: According to researchers in a 2006 study of the American Journal of Sports Medicine, a balance-training program reduces the risk of ankle sprains among athletes.  Lead study author Dr. Tim McGuine, Ph.D., senior athletic trainer and research coordinator at the University of Wisconsin-Madison says, “Functional strength training teaches your brain to allow muscle contractions that are quick enough to prevent or minimize injuries.” Functional exercises include lunges, rows, squats, and presses that force you to bend at multiple joints. Involve your core and improve your balance by working on stability balls, Bosu or stability disks. Conclusion: To prevent injuries – strength.LongevityCardio: “Nothing compares with cardio for optimizing longevity. It reduces the risk of obesity, heart disease, high blood pressure, type 2 diabetes, osteoporosis, stroke, and even certain types of cancer,” says Mike Meyers, Ph.D., an American College of Sports Medicine — certified trainer and director of the Human Performance Research Laboratory at West Texas A&M University.  According to a 2007 study published in the Journal of Internal Medicine, a stronger heart pumps more blood with every beat.  It also circulates oxygen more efficiently throughout your body.  Finally, aerobic activity decreases inflammation around the heart and may increase the “good” cholesterol in your blood by up to 8% in just 8 weeks. Strength training: In a 2006 study conducted by the National Institutes of Health, strength training just twice a week can decrease intra-abdominal fat.  This is the fat that constricts blood vessels and wraps around your organs.Conclusion: To add years to your life – cardio.Improve self-esteemCardio: Athletes have high confidence levels because of the sense of accomplishment they feel whenever they cross the finish line.Strength training: Strength training rushes blood to your muscles, making them expand and appear more toned. Confidence also grows because of lifting heavy weights. Some people get such confidence and self-esteem out of shaping and toning, bodybuilding, and powerlifting, that many of the other benefits are almost secondary for them. In a 2006 study at McMaster University in Ontario, female subjects’ self image improved, particularly by the physical results of increasing the amounts they can lift.Conclusion: To improve self esteem – strengthEndurance and Power Cardio: “The best way to train for an endurance event is by practicing it,” Meyers says. “Swimmers, for example, need to learn how to breathe properly, and cyclists need to hone cadence.”Strength training: Strength training is fundamental in improving speed especially for core and legs.  Plyometrics improves stride power (runners) or pedal power (bikers).  According to Diane Vives, C.S.C.S., owner of Vives Training Systems in Austin, Texas. Conclusion: To improve endurance and power – draw.

We all want to gain muscle but not many women actually know how to do it. Well I am going to fill you in on a few tricks of the trade to help you be successful. No one wants to sweat to death at the gym only to see no results! So without further delay here are 5 tips for women to build muscle!
1. Its not the number of reps that matter but the intensity and sets. You should be lifting an amount that is near your max. Sets filled with only 6-10 reps are O.K. but you need to do more sets. Aim for 3-6 sets per exercise. This way you are going to get those muscles tired and have them building more muscle in no time.
2. Choose multi-joint exercises over single joint. What I mean by this is basically stop with the machines. These are targeted to one specific muscle and joint so you are not getting the most out of your time. For a full body workout stick with exercises (free weights) that are going to do more than just have you doing a curl. Exercises include (but not limited to): squats, lunges, pull ups, pushups, incline chest press, and the dead lift. These work not only the main muscles and joints but also stabilizer muscles and other assisting muscles.
3. Cut out processed sugars and white carbs. I know we all love chocolate and french fried but if you really want to look the best possible these treats should be saved to just one day per week. Choose whole wheat pasta over white and sweet potatoes over Idaho. Plus say no to calorie loaded drinks like sodas and fruit juices. If you want fruit then it is better to eat the real thing. This is going to help cut the fat out and get those muscles defined and showing boldly!
4. Eat after a workout. During workouts your body uses a great amount of energy sources to keep you going strong. So afterwards to help with recovery and muscle building eat a protein rich snack. Try a protein shake, BP&J, chicken… pretty much whatever you like that is not sugar and high in saturated fats. And always remember to drink plenty of water!
5. Cut down on cardio. If you are doing over 25-30 minutes of cardio during your workouts (most women do) then you might be doing too much. After this time your body is going to turn to its muscle storage for energy and who wants to lose what they are working to gain! I tend to keep my cardio workouts to 20-25 minutes, I still feel great afterwards and I know I am staying away from my lean muscle.
So there you have it. 5 tricks to look lean, strong, and muscular. Women building muscle is a great thing and following these tips will get you to where you want to be!

Very frequently I hear women at the gym state that they are not trying to build muscle, but that they are just trying to “get toned.” Then I watch as they proceed to pick up two pencils and work their biceps like crazy.

I’m actually joking about the two pencils, but what I’m trying to convey is that most women work out with very light weights. By very light I mean weights that are under 10 pounds. I frequently see women working out with only 2 pound dumbbells.

So What Is Wrong With Using Light Weights To Enhance Muscle Tone?

First of all, let me state that working out, even with very light weights, will provide some health benefits, will improve your appearance, and your muscle tone to some degree. However, if you really want to tone up your muscles you should use heavier weights. If you are just beginning to workout then you should use light weights and then slowly progress to using heavier weights to avoid injuries. Keep in mind that toning up your muscles involves building muscle.

The reason you should eventually progress to using heavier weights is because to really tone up your muscles they need to be worked hard. If you pick up two 5 pound weights and work out with these without ever increasing the amount of weight you are using, within a very short time you will cease to continue to see improvements in your muscles. By gradually increasing the amount of weight you use you will gain more muscle, which will enhance what most women think of as muscle tone, and you’ll get stronger. Maybe even strong enough to finally open that jar of pickles all by yourself.

In addition, having more muscle will help you to burn more calories even when you are not exercising and so you will be able to eat more food without gaining fat. Also, keep in mind that muscle weighs more than fat and so you may actually weigh more, but you will look better than before and your clothes will fit better.

Why Most Women Are Reluctant To Work Out With Heavy Weights:

The reason that most women are reluctant to use heavy weights when working out is because they are afraid that they will gain huge amounts of muscle and will no longer look feminine.

Now, I happen to think that women with a lot of muscles look very attractive, however, if the fear

of gaining too much muscle is stopping you from using heavy weights then don’t let this stop you.

Most women are not going to build more muscle than they want from lifting weights. They will build some muscle and be stronger than they were before, but it is very difficult for women to build huge, bulky, muscles. In fact, most men find this difficult. The bodybuilding supplement industry makes millions of dollars each year because building a lot of muscle is so difficult.

Although it is possible for women to build big muscles, it is very difficult and you would

need to work out with VERY HEAVY WEIGHTS on a regular basis. I add this because I certainly don’t want to perpetuate the myth that it absolutely isn’t possible for women to build large amounts of muscle. The reason that most bodybuilding information for women states that it isn’t possible is so that women who are afraid of building too much muscle by working out with weights will finally pick some up and work out. It is possible to build big muscles if you are a woman, however, in order to attain them it would be your goal to do so. It won’t just happen by accident, you would purposely build them.

There are also health benefits to being stronger and having more muscle:

1. Increased metabolic rate – I’ve already mentioned this, but you are much less likely to be fat if you have a lot of muscle.

2. Decreased risk of osteoporosis – This is because your bones need to be strong enough to support the increased amount of muscle. Bone tissue is dynamic and your bones will respond to the increased demand placed on them by becoming stronger.

3. Being physically weak isn’t safe – The stronger you are the more likely that you will be able to defend yourself if you ever need to. Plus you will find certain tasks easier, such as carrying in the groceries.

If you don’t believe me, then try gradually increasing the amount of weight you use when you work out and you will see big improvements in your muscle tone and overall appearance, but you will not see the development of huge bulky muscles.

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So you decided to start incorporating weight training into your exercise regimen to firm up those muscles and rebuild your physique, but where do you start? Simply going into the weight room and throwing some dumbbells around will give you less than stellar results. Here is how to build a beginning weight lifting program.

Begin with an all-body routine. This will introduce your muscles to the stimuli of weights and build up your neuron activity. Choose one to two exercises per body part and do 3-4 sets of 10-12 reps. Do this workout 3 times a week, with at least one day of rest between workouts. Here is an example:

Chest – Bench Press

Shoulders – Shoulder Press, Lateral Raises

Biceps – Curls

Triceps – Pressdowns

Back – Lat Pulldowns, Bent Over Rows

Legs – Squats, Lunges

Hamstrings – Curls

Calves – Calf Raises

Abs – Crunches, Reverse Crunches

Do this routine for 4-6 weeks, you should notice yourself getting progressively stronger. At the end of the six weeks, graduate to an upper/lower body split routine.

An upper/lower body split means you work your upper body one day, then lower body the next. You can also perform more exercises per body part in the same amount of time. Do each upper body and lower body workout twice a week. Here is an example:

Upper Body

Chest – Bench Press, Cable Flye

Shoulders – Shoulder Press, Lateral Raises

Back – Lat Pulldowns, Seated Cable Row

Triceps – Skullcrushers, Pressdowns

Biceps – Curls, Concentration Curls

Lower Body

Quads – Squats, Lunges, Leg Extension

Hamstrings – Curls, Romanian Deadlift

Calves – Calf Raise, Seated Calf Raise

Abs – Crunches, Reverse Crunches, Oblique Crunches

So for example, you can do upper body on Monday and Thursday and lower body on Tuesday and Friday.

Now you have built up some muscle mass from the beginner workouts and are ready to graduate to a split routine. Split routine means you work each body part once or twice a week; this allows you to concentrate on each muscle group and really build the muscle. Allow 48 hours before working the same body part again so it can repair and rebuild itself. Here are a few split routine examples:

Day 1 – Chest, Shoulders, Triceps

Day 2 – Back, Biceps

Day 3 – Legs, Abs

Day 4 – Rest

Day 1 – Chest, Back

Day 2 – Shoulders

Day 3 – Arms, Abs

Day 4 – Legs

Day 5 – Rest

Day 1 – Quads, Hamstrings

Day 2 – Chest, Back, Calves

Day 3 – Shoulders, Arms, Abs

Day 4 – Rest

You can really mix it up any way you like; it is very versatile. Just remember to not work the same body part two days in a row.

For each body part, pick 2-4 exercises and complete 3-4 sets of each with at least one set completed to failure.

Do your compound exercises first when the muscle has the highest amount of strength and energy. For example, if you are working legs, do squats and lunges first, then follow up with leg extensions and calf raises.

If you are training shoulders, do shoulder presses and upright rows first, then follow up with lateral raises, front and rear raises.

You want to switch up your split routine every 6-8 weeks so your body doesn’t adapt to it and stop growing. This is called periodization. With seemingly endless combinations of split routines, you should have no problem incorporating new workouts.

Many women consider cardio to be their sole source of exercise, however they are missing out on the many benefits of resistance exercise.

Weight lifting improves metabolism in two ways. It incorporates more muscle fibers when performed, therefore you will notice a gentle boost in metabolism for up to 48 hours after a weight lifting workout. Cardio only boosts metabolism for 1-2 hours afterwards. Also, weight lifting builds muscle mass which requires more energy to maintain than body fat. The more muscle mass you have, the more calories you need to maintain it. Another addition is that when you do cardio exercise you will be burning more calories because of the additional muscle mass.

Weight lifting sculpts your physique and keeps your womanly shape. Ever see those women with tiny waists, rounded backsides and shapely legs? They didn’t build that doing endless amounts of cardio! If you want to sculpt the muscle, you need to stimulate it to grow with resistance training. No, you will not look like a man! Women do not have the proper amount of hormones to build a bulky physique. So don’t be afraid to pick up those heavy weights and give your muscles a challenge.

Weight-bearing exercise is proven to build bone density. Women who train with weights have lower incidences of osteoporosis as they get older and suffer from less fracture breaks. Combined with calcium and other minerals, weight lifting is a staple for building bones.

Weight lifting builds confidence and self-esteem. According to a recent study, women who weight train are more likely to be self-confident, assertive, goal-oriented, and have higher self-esteem. They are more likely to consider themselves successful and have more fulfilling relationships.

With so many benefits of weight lifting, what are you waiting for?