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Weight Loss and Muscle Building Tips For Women – Debunking Common Female Exercise Myths
As a successful nutrition and fitness coach, fitness model, and self-proclaimed “fitness guru,” I’ve had women approach my gym several times asking for the best way to “tone up, get a flat stomach, lose weight ·lulitis, having a firm ass. , etc..” the classic woman’s body complains.
Most of them are surprised when I tell them that there is no secret formula that the professionals hide from the general public. It’s simple, work hard and eat healthy. Be mindful of what you put in your body and stay committed to your plan. This is the key to fitness success! The road won’t be easy, but with the right mindset and a solid plan, your destiny is in your hands.
In my experience, most women psych themselves out before they even set foot in the gym. Most of them are simply afraid of failure! This inherent fear of failure prevents many women from achieving their goals and leaves them feeling down in the dumps. Instead of making excuses, ladies, put your foot down and stop. Accept the fact that sacrifices and risks will need to be taken. It is the beginning of the black door.
According to the legendary history of the Black Gate: a soldier is captured by the enemy and faces the firing squad. For his last wish, the execution officer gives him two options. He asks, would you like to die by firing squad or would you choose to go through that black door over there? The soldier, fearing that a horrible and evil death awaits him behind the black door, chooses the firing squad and is quickly executed. Afterwards, his second-in-command asks the enforcement officer what was behind the black door. The enforcement officer replies: well, it’s freedom but no one chooses it!
Make the choice. Determine who you want to be and figure out the best way to get there. Don’t blame others for your own fear of commitment. What we fear most in life is committed failure, or trying our best and failing. However, you’ll never know what your true potential is unless you put aside your self-doubt and try yourself.
Here we will try to dispel a female training myth that is widespread in many gyms these days. This is a classic myth that prevents most women from achieving their fitness goals. Hopefully I can shed some light on this fallacy and offer some ideas on how women can effectively transform their bodies.
The Myth: Lifting weights will make me look manly.
I think most women believe this as an absolute fact! However, in reality, lifting weights won’t make you build muscle like a man! Women do not have enough muscle building hormones that can generate a large amount of muscle mass gain. Men have about 25 times more of these essential muscle-building hormones than women. Breathe easy ladies! Women who try to put on muscle, and try religiously, have a very hard time succeeding because the odds are stacked against them. In order for the average woman to pack on serious muscle, she would need a technically sound workout routine, a customized individualized nutrition program, and vigorous dietary supplementation.
Women and men were born with many hormones flowing through our bodies. The main ones are called DHEA, estrogen, testosterone and progesterone. We all share these four essential hormones, but men and women have different concentrations of each. Both men and women have hormones circulating through their bodies. Men have much higher concentrations of testosterone and DHEA, and women have higher concentrations of estrogen and progesterone. The reason many men are able to build quality muscle mass is because they possess high concentrations of testosterone. Now you might be wondering how the hell these bodybuilder type women have so much more muscle than most guys and are bigger and more ripped than ever. The answer is: they take prescribed doses of testosterone and other drugs to help them build muscle. Don’t do this ladies, it’s bad for your health!
One of the biggest benefits of resistance training is that it increases lean muscle tissue. Lean muscle tissue has a thermogenic effect, meaning it burns fat. Therefore, the more muscle you add, the more fat you will burn at rest. An extra five pounds of muscle can translate into 10 pounds of fat loss. This results in an increased RMR of your resting metabolism and a slimmer, sexier you. Recent studies indicate that for every pound of muscle gained, you’ll burn 35 to 50 more calories per day. So if you gain three pounds of muscle, you’ll burn about 40 more calories per pound, which equates to an extra 120 calories per day, which translates to about 3,720 extra calories per month, and ultimately results in a loss weighing 10 to 12 pounds. in a single year!
There are many benefits of resistance training. Building muscle is just one of the benefits, but definitely not the only one. Most women want to look sexy, toned and fit they see in fitness magazines. To achieve this desirable look, you need to incorporate moderate strength training into your workout routine and have a solid nutrition program. Don’t get caught doing mindless cardio on the step machine for hours and jumping from fad diet to high fat diet. That’s not how it works! Add a few pounds of muscle and burn fat the easy way.
We’ve all seen studies that indicate many women are at increased risk for osteoporosis. Strength and endurance training is a great way to reduce your risk of this devastating disease. Osteoporosis reduces bone mass and causes weak bone structure. Some of the risks associated with this disease are: greater vulnerability to hip, wrist and spine fractures. According to the National Osteoporosis Foundation, 28 million Americans suffer from this disease, 80% of whom are women. In fact, statistics show that more than 60% of women over the age of 55 will experience an osteoporosis-related fracture in their lifetime. Ladies, protect yourself now and incorporate a resistance-based training program into your arsenal. Your body will appreciate it later in life.
I sincerely hope you have benefited from the information in this article. Remember, ladies, put aside the old wives tales and old fitness myths. Incorporate some resistance-based exercises into your routine for maximum mind, health and body benefit!
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