Tag Archives: sleep

9 Reasons Women Should Do Weight Training  

Strength training is an important part of improving your overall fitness, and for women, it can mean much more. In addition to numerous health benefits, adding weights to your routine can become a form of personal development that builds strength in all areas of life. 

1. Muscle increases metabolic rate and boosts your metabolism naturally.

The more muscle you have, the higher your resting metabolic rate. You read that correctly; by doing absolutely nothing, you can actually burn calories thanks to your mighty muscles. One pound of muscle uses about six calories a day to sustain itself, while one pound of fat burns just two calories daily. And after a session of resistance training, you’ll burn even more since your muscles all over your body are activated. 

Want to burn even more calories? In a study from the journal Medicine and Science in Sports and Exercise, it was found that women who lifted 85 percent of their maximum load for eight reps than when they did more reps at a lower weight burned twice as many calories in the two hours after their workout. 

By adding muscle through strength training (even just a little bit), your resting metabolic rate (i.e., the amount of calories you burn daily by just existing) increases. Weights temporarily lift your metabolic rate, thanks to a handy process called excessive post-exercise oxygen consumption (EPOC), which means your body continues to burn calories at a higher rate even when resting. That’s why, in a study at Penn State University in the US, dieters who lifted weights as well as doing cardio lost 6lb more fat than the group doing aerobic work alone. Athletes are calorie-burning machines even when they are not exercising.

MORE THAN JUST CALORIES:

2. Lifting weights strengthens muscle and bone, which helps reduce the risk of osteoporosis or brittle bone disease

Building muscle mass helps strengthen connective tissues, which increases bone density. By doing this, you’re reducing your risk for injury, and your chance of getting osteoporosis later in life which women are more at risk of than men.

Due to dropping levels of estrogen, postmenopausal women are prone to osteoporosis. Numerous studies show a positive relationship between resistance training and bone density. When bone feels the “pull” from the muscles, bone growth is stimulated. Not only can strength training offset bone loss, it can actually cause an increase in bone density in women who regularly lift weights.

The Centers for Disease Control (CDC) have also found that exercise, which build muscles (here’s how to start your own strength training routine), can actually help to improve balance, improve blood-sugar control, and improve sleep and mental health.

3. If weight loss is your goal, muscle is your mate.

Cardiovascular exercise WILL burn a higher percentage of stored fat but, as Liz says, “A muscular body is a more efficient body. For every additional pound of muscle you gain by lifting weights, your body burns around 50 extra calories every day.” 

4. Shape without the bulk.

If I lift weights, I’ll bulk up like Arnie“- The Truth: Due to their lower levels of testosterone, it is very difficult for women to develop large, bulky muscles. Instead of the bulk, most women tend to build a nice hourglass figure—curves we can be proud of!

On a moderate training plan, building up excessive bulk is impossible. Muscle growth is very dependent on testosterone and women tend to produce 10 times less than men, so you can’t build big bulging muscles naturally. Add to that bodybuilders spend pretty much all day, every day, lifting HEAVY weights and eating large amounts of protein every couple of hours to achieve that look. Unless you put in that kind of time and effort, you’re not going to turn into Popeye.


5. Elevate mood.

Women are twice as likely to develop clinical depression as men, yet two-thirds of these women do not do anything to combat these feelings. The release of norepinephrine, dopamine and serotonin during resistance training chemically helps exercisers acheive a feeling of well-being. Weight training also leads to an increase in energy, better sleep patterns, and a feeling of accomplishment and control.

6. Lifting weights also has a positive effect on insulin resistance – so your body can convert carbs into energy more efficiently. It raises your metabolic rate by as much as 15%, reduces blood pressure and improves your mood. These are factors that reduce your risk of diabetes, heart disease and some cancers.

7. Improve posture.

Combat a kyphotic (hunched over) posture by strengthening the backside of the body. Proper posture leads to injury prevention and better power transfer in athletics. And let’s face it, you just look better when you stand up straight (your mother was right!).

8. Move better for longer.

By strengthening muscles and improving bone density, women who spend time in the weight room are typically active for longer periods of time. Increased hip and leg strength aid in mobility and balance, and upper-body strength helps combat postural issues that can lead to back and shoulder injuries.

9. Become a better athlete.

Gone are the days when coaches worried that lifting weights would build bulky muscles that would weigh down athletes. Strength training can lead to better functional movement, explosive power, durability and, of course, greater overall strength.

The bottom line.

Let’s face it: As often as I spout out all of these benefits, I still hear 9 out of 10 women saying they want a better butt. What is the best way to achieve a better butt? Squats. Lunges. Strength training.

CALORIES DONT COUNT TIME! 

Health topic of the week

“Late-night eating promotes weight gain”

“Never Eat Before Bed”

Can a late-night dinner ruin a day’s worth of healthy eating? It’s time to find out.

This myth stems from the long-rumored belief that you should stop eating two hours before you go to sleep. Has any reputable expert ever stated that this myth is fact? 

NO, simply because it’s a bunch of B.S(!). You don’t gain more fat from the calories you consume if you eat them at 9 p.m. versus 7 p.m. Like I the title says- calories don’t tell time! You will consume the same amount of calories whether you eat them earlier or later, and your body will digest those calories the exact same way.

Fact: It is not about what TIME you eat, but WHAT you eat that matters. If the meal that you eat late at night consists of healthy food, then you don’t need to worry about anything. Eating a bucket of ice cream instead of a bowl of salad anytime of the day will promote weight gain. Eating protein before bedtime can help you sleep well and gain muscle mass.

Research

“They found no link between when the animals ate and whether or not they put on weight.

Speaking at a Society for Neuroscience meeting in New Orleans, the scientists said claims that eating late lead to weight gain may be “an urban myth”. Dr Judy Cameron and colleagues came across the finding almost by accident.

According to the U.S. Department of Agriculture’s Weight Control Information Network web site, “it does not matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the whole day that determines whether you gain, lose, or maintain your weight.”

So remember there’s nothing wrong with eating a light, healthy snack after dinner as long as you plan for it as part of your daily calories. To keep from overeating, pay attention to your food while eating, avoid eating in front of the TV, and choose a portion-controlled snack. 

People eat at night for a variety of reasons that often have little to do with hunger, from satisfying cravings to coping with boredom or stress. And after-dinner snacks tend not to be controlled. They often consist of large portions of high-calorie foods (like chips, cookies, candy), eaten while sitting in front of the television or computer. In this situation, it’s all too easy to consume the entire bag, carton, or container before you realize it. Besides those unnecessary extra calories, eating too close to bedtime can cause indigestion and sleeping problems.

When you’re trying to lose weight, eat regular meals and consume 90% of your calories before 8 p.m. The benefit of eating meals every three to four hours is it helps regulate your blood sugar, and thus control hunger and cravings. *

The Bottom Line: 

More research is needed on humans to determine whether calories eaten at night are more likely to cause weight gain than those eaten early in the day. 

You’ll consume the same amount of calories whenever you decide to eat — yet when some people eat late at night, they’re more likely to over eat and skip breakfast the next day. Keep that in mind and plan your meals out ahead of time, and avoid overeating by stopping eating when you are full!

And remember the truth: It doesn’t matter what time you eat — the only thing that matters is the AMOUNT of calories you’re consuming.

*http://www.webmd.com/diet/features/diet-truth-myth-eating-night-causes-weight-gain