Exercise And Weight Loss For Women

"I need to lose 10 pounds!"

"I would like to look great in my bathing suit this year!"

"If only I could fit into my skinny jeans and clothes!"

Does this sound familiar? This is the typical thing I hear throughout the day. However, the above statements are goals and not really plans on how to accomplish those goals. The plan to accomplish these goals are the typical sticking points in everyone's diets. I see this with women and their diets more often than men because they want to lose the weight but not gain any muscle. Most are afraid of getting big muscles and not looking feminine. So, let's get to the bottom of this and try to put a plan together that everyone can follow, especially the woman trying to lose those 10 pounds.

First thing to change is always the diet. The diet is the main building block of any fitness or health related changes. Everything you eat has consequences to your health, fitness level and look. Before beginning with a diet change try to take a look back on your diet and figure out what you are eating throughout the day. Is it processed? Is it mainly sugar? How much protein are you eating? How many vegetables?

Once you can see where you started from, then you can realize what simple things you can change that will make a big difference. For example, you have to limit the amount of simple sugars and simple carbohydrates in your diet. Simple sugars are obvious, as they are the sugar in drinks and anything you eat that is full of sugar. By doing this one simple tip, most people will drop a few pounds quickly. Try to use alternatives like Stevia or Splenda, but if they don't taste the same then do without if you can. Furthermore, try to increase your protein intake as that will be the building block of muscle and you will burn calories to digest the protein. Protein also makes you fuller quicker so you typically eat less at that meal. Eat every three hours or so because that will keep your metabolism elevated. I am not suggesting eating a huge meal every three hours, but a small meal composed of protein and either vegetables or a small complex carbohydrate (such as sweet potatoes, brown rice, etc..). Serving size should be simple as it should be the size of your fist or the palm of your hand. Simple enough?

Workouts. Try to have a mix of cardiovascular exercise and weight training. Yes, I said weight training as all quality weight loss programs has a form of weight training. Women should not worry about getting huge muscles, because it is not in their genetics. It is extremely hard for women to pack on enough muscle to make them look like a bodybuilder. Even the women bodybuilders typically have to take supplements to get the huge muscular results that you see.

The weight training workout should fluctuate between low reps with heavier weights and high reps with lower reps. This will allow proper stimulation of the muscle to allow strength and growth. By exercising the muscle through weight training you build a more efficient muscle that will burn more calories throughout the day. Furthermore, lifting weights will also provide a cardiovascular workout provided it is done in a circuit training fashion with little rest breaks between sets. Just keep the workouts enjoyable and fresh so you don't get too bored.

The cardiovascular workout should be hard enough to build up a sweat and should be at least 30 minutes duration. I do not recommend doing cardio while watching a movie or TV as most people slow down their pace so they can pay attention to the television. If that is the only way of making your cardiovascular exercise enjoyable, then watch the television. It is more important to do something then not do anything at all. Just keep up the pace to burn more calories.

The frequency of your workouts should be at least two days per week of weight lifting. One day with upper body and another day for the lower body. Instead of the upper and lower body days you can do a full body circuit training workout twice per week for your weight lifting workout. In regards to your cardio training 2-3 days per week is appropriate. Just remember to keep all of your workouts fresh and entertaining. Try different workout programs and regimens to keep it new and exciting.

Finally, just follow the three simple steps above (diet, weights and cardio) and you will start to drop 1-2 pounds per week. This will happen rather quickly once you start and 1-2 pounds per week is the recommended healthiest weight loss.

For what it's worth,

Dr. B

Dr. Begovich is a physician dedicated to helping everyone achieving their weight loss goals. He is a practicing rehabilitation physician and expert author at EzineArticles and other sites. If you liked this article, then check out others at http://www.healthyweightlossasap.com

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Exercise For a Longer and Healthier Life

"An object in motion stays in motion" is not only true in physics, but it is true with our bodies as well. We need to "use it or lose it."

Exercise is a virtual part of keeping yourself healthy and happy. The old saying "No pain, No gain" is not a requirement for all exercise programs. Exercise is suppose to be fun, and if you can keep it that way you have a much higher chance of being successful with your exercise program. It is a way to stay active and energize your body for long lasting health. Exercise doesn't have to to hard. Almost anybody can start some sort of exercise program no matter what your level of fitness is.

Exercise can improve both your physical and mental health. With regular exercise you will feel less stress and have energy to be more productive.

Some benefits of exercise are:

Helps prevent heart attacks

Lower overall cholesterol levels

Improved lung capacity

Lower blood pressure

More energy

Weight loss

plus many more...

"What exercise program should I start with?" That is a question you may be asking yourself. Let's take a minute to discuss three types of exercise that you may want to try. The are:

Aerobic

Cross-Training

Strength training excercises

Aerobic Exercise

Aerobics exercise has tremendous health benefits. It helps your body use oxygen more efficiently so your heart, lungs and muscles can grow stronger and healthier. It helps you tone your body, increase your strength all this while helping you burn off more calories.

When doing aerobic exercise it is best to use the large muscles of your legs and butt and be sure to exercise for at least 15 consecutive minutes to get the full benefit. Some great aerobic exercises are: brisk walking, jogging, cycling, swimming, cross country skiing and aerobics classes.

Cross Training

Cross-training is great way to help you reach a new height of physical fitness. Cross-training is when you include another exercise into your normal workout routine. If you are a runner, try cycling. If you are a swimmer, try to do some running and visa versa. Start doing some cross-training and you will soon see some very impressive results.

Strengthening Exercises

Strengthening exercises work specific muscle groups by repeated contractions of a muscle to the point of fatigue. A few of these exercises to try are sit-ups, push-ups, chin-ups and weight training. I have a great article on my website about beginning weight lifting. You can find it at: http://www.info-on-hgh.com/beginwtlifting.htm

Before exercising

Before you exercise you should always stretch out. Stretching out before (and after) your workout will help you prevent injury and pain and it will also help you increase your flexibility.

Be sure you have a water bottle with you. Drink plenty of water while you are exercising. You need to keep your body replenished so that you will not become dehydrated. Signs of dehydration are head aches, dizziness and fatigue.

Track your progress

It is very important to track your exercise and workout regiment. It is a big motivator to be able to see the progress that you are making and it helps you to set new goals. Keep exercise goal diary. Here is a free online interactive diary. It is a great tool and best of all it is free. You can find it at [http://justmove.org/diary/login.cfm]

Remember before your start any exercise program be sure to consult your physician.

Now let's get out there and get healthy!

Alan Swanson is the author of Information on Human Growth Hormones(Hgh) [http://WWW.info-on-hgh.com] and other health related websites. Click here for a FREE [http://WWW.info-on-hgh.com] mini course on getting rock hard abs. Click here for more FREE [http://WWW.info-on-hgh.com/articleshome.htm] articles on anti aging and other health issues.

Exercise Tips For Beginners

So you want to add exercising to your weight loss plan but you are not sure where to start. These 5 exercise tips for beginners will get you active today. Experts agree that one of the best ways to lose weight and keep the weight off is to get active and start working out. 

By adding just 30 minutes a day 3 to 4 times a week you are aiding in your weight loss. Additionally you are minimizing the risk of certain medical conditions like heart disease, type 2 diabetes, and high blood pressure just to name a few. Exercise is also a great way to relieve stress, get more energy and stronger bones.  

Exercise Tip #1

Ready - Set - Goal!

Get ready, get set.....but don't go yet. Before starting your beginner's workout, think about what you want to achieve and write down your goals. Write it down in terms of your ultimate goal like I want to be able to exercise 5 days a week for 1 hour a day by the end of the year. Write down your goal and post it where you can read it each day as a constant reminder.

Take this larger goal and break it down into smaller ones. This way you can measure your progress and have smaller milestones to reach for. As a beginner to exercising, start smaller and lower intensity. For instance, aim for only a 20 minute workout with a brisk walk or low impact aerobic DVD workout routine. Do this for 3 days the first couple of weeks and then start adding days and or duration to your routine. Don't forget to include some strength training to your weekly routine.

Tip #2

 Pick a Spot

When I say pick a spot, I don't mean spot toning. What I mean is pick your spot where you will be doing your exercises. If you are planning on walking or jogging for your aerobics, then find an area that works for you. Find a park or walking path that you can use and that will allow you to increase the miles or speed as you move up a notch. 

For your strength training decide if you want to do weight lifting or use resistance bands or dumbbell weights. You can check out the local gyms as these will have a variety of weight lifting equipment or purchase some resistance bands or dumbbell weights and workout from home. 

Tip for Beginners #3

Get Comfortable

No I don't mean to sit back and relax in your La-z-boy. I am talking about your workout attire. If you are walking or jogging make sure you have the right kind of shoes. A great pair of walking shoes is one of the best investments you can make.

Make your clothes comfortable as well. You don't have to spend a lot. Your clothing can be as simple as a T-shirt and sweat pants or shorts. 

Exercise Tip # 4

Find the Right Intensity

As a beginner at exercising you don't want to overdue it. If you are just starting out then start slow. Keep your beginner's exercise routine within your target heart rate zone to minimize risk of injury and avoid burning yourself out. Use this guideline to measure that you are working out at the right level. If you cannot talk or say a few words during your aerobics then you need to slow it down.  On the other hand, if you can sing a song with no problems then bring it up a notch.

Don't be fooled by the "no pain, no gain" mantra in your strength training. It is okay to feel some muscle soreness the next day but if you cannot get out of the chair because you did too many abdominal crunches then you over did it. Do enough repetitions to challenge your muscles but not too many to where you risk tearing your muscles.

Tip #5

Warm Up and Cool Down

Many beginners don't know or understand the importance of a good warm up, cool down and stretching. A good warm up is critical to ensure you are preparing your muscles for your workout. By warming up you are oxygenating your muscles and getting your blood flowing. The warm up should be about 5 minutes of low impact aerobics like marching in place. After the warm up you need to stretch your muscles to reduce injuries and prepare them for your workout. 

Just as important is the cool down period which should be anywhere from 5 minutes to 10 minutes. Your cool down will ensure your blood is redistributed properly and you slow down your heart rate to normal. Stretching again after the cool down helps to lengthen and strengthen your muscles. 

Julie Barros is the author and creator of Exercise 4 Weight loss. Be sure to visit this site for some example beginner's workout routines to start your exercise routines and lose weight.

How to Exercise Safely and Efficiently

Warm up before you start working out. If your muscles are not warmed up correctly you might seriously injure yourself, especially if it has been a while since your last workout. Warming up or stretching can take the form of running or stretching exercises.

Stay hydrated. Your body must stay hydrated throughout your workout; not drinking enough water might cause you to become dizzy and might even cause faintness. One more reason is that you must stay energized throughout your workout so that you can perform better and life heavier weights.

Train according to your program. Do not add reps or sets that your trainer did not place for you; despite what you think, adding reps or sets to your workout will not necessarily help you build muscle quicker. Your muscles need time to recover from the workouts and if you push them too far then they won't function as efficiently as always.

Rest for 30-60 seconds between sets. Give your body some time to rest; despite what people think, pushing yourself beyond your limits will not help much. In fact, in most cases it's more of a disadvantage to your body. Resting properly will allow you to train properly and correctly.

Ask for the trainers help if you are confused about something. If at any point through your workout you feel lost, then ask your trainer to guide you. Whether it's about how to use a machine or how many reps to train you must consult your trainer first. Improper use of equipment can cause serious injuries especially for those that are new to weight lifting.

If you are going to lift heavy weight, then request supervision from your trainer or gym buddies. Often when working out, people misinterpret their real strength giving them the illusion that they can lift more than they think. Although it would be nice to be able to life heavy weights, it could be very dangerous as well. Injuries resulting from wrong supervision are not uncommon.

Use common sense, if you feel dizzy at any point then stop. This step includes all weightlifters starting from rookies to experienced trainers; if any point you feel that something is wrong then stop. You are the best judge of your body's condition; trainers are often unable to perceive how your workout is going so you must work on this one on your own.

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Lifting Away the Fallacies - Menopause Facts on Strength Training

Finally, Menopause Support You Can Trust

It is no secret that there are a number of benefits when it comes to strength training, also known as weight lifting or resistance training; increased bone density, increased muscle mass, and a lower risk for many age related diseases top these benefits. With all the positive effects of strength training, particularly for menopausal women, it is still not widely accepted by the masses as effective exercise. Partially to blame are all the myths surrounding strength training for perimenopausal and menopausal women. The following are some common myths, and the truths behind them.

1. The Big Fat Lie, Women will Bulk Up

It is easy to see how this myth got started considering the number of men focusing on increasing their mass through strength training. However, men and women are different on a number of levels; remember, men don't have to deal with hot flashes and menopause. The truth is menopausal women will not bulk up from strength training unless they are producing levels of testosterone found mainly in men. Additionally, bulking up takes muscle strength that typical women don't have.

2. A Weak Farce, Some Older Women Aren't Strong Enough 

Back before the 80s it was common practice for doctors to avoid recommending strength training for older patients, particularly women, because of the fear that the strain of these exercises would injure their weak bodies. This is simply not true. Although I would recommend consulting your doctor first - the fact is older women can ward off pre menopause symptoms by engage in resistance training.

3. Thin Veils, Slender People Don't Need It

Contrary to popular belief, thin does not equate to healthy. In fact, weight lifting is imperative for all women, and the earlier you start the better off you will be. It is said that young women that do not strength train will shed up to six pounds of muscle and replace it with as many pounds of fat by age 50. Just because a woman is thin and "appears" healthy does not mean that she is.

4. Spotty Logic, Weight Lifting Can Help Women "Spot Reduce"

For a lucky few, their bodies are exactly where they want them to be, with the exception of one or two "problem areas." Popular belief says that resistance training can remove these trouble spots; this is simply not true. While strength training can help tone specific areas, body fat, as the name implies, belongs to the entire body, and spot reducing will prove ineffective.

http://www.360menopause.com/blog

Menopausal Support and Relief is something every woman needs; if not for herself, for her friends or daughters. Get the inside scoop and answers to your questions. If you would like more information on exercising and staying fit during menopause go to http://www.360menopause.com

How to Warm Up Before Weight Training - To Prevent Injuries and Increase Strength

Warming up correctly before a workout is essential to avoid injuries and to help you prepare mentally and physically. If you don't warm up sufficiently you could wound up with a nasty muscle tear and this can leave you out of the gym for a few months. So take the time to heat up for a few minutes before every heavy workout, your body will thank you for it. This article will show you the optimum warm up for a heavy muscle building workout.

There are two parts to the best warm up: the aerobic/cardio warm up and the warming up sets.

Cardio

This is a slow and steady way to get the blood flowing through the muscles and to warm up your body. This should be a good 5-10 minutes of gentle cardio. Things like running on the treadmill, the cycling or the rowing machine are great ways to warm up your body and get the blood flowing.

Once you have completed this you should feel warmed up, you joints should be lubricated and your muscles flowing with fresh blood.

Warming up sets

This is the most important part of the warm up. This will what will both mentally and physically prepare your body for the heavy workout ahead. You should take the biggest lift from your workout that day. Then perform warm up sets using this lift.

To perform warm up sets your will do 5 sets of lower amounts of weight compared to the weight you will be using for the workout:

Set 1: 10 reps of 50% of the workout weight

Set 2: 8 reps of 60% of the workout weight

Set 3: 6 reps of 70% of the workout weight

Set 4: 3 reps of 80% of the workout weight

Set 5: 1 reps of 90% of the workout weight

These sets should be quite easy to complete and gradually get a bit harder each time, while decreasing in lifting time. These will fully prepare your muscles for the exercises ahead. If you are doing legs for one day, you would choose the squats as your warm up sets. Then once you have completed the warm up you can go into a proper set of full weighted squats, after this you won't need any more warming up, you can then complete all the other exercises.

If you are performing a full body workout it is probably best to do a few warming up sets for the main body parts, like the legs, chest and back.

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Is Cardio Best Before or After Lifting Weights?

Cardio is an integral part of any fitness program, whether you're seeking to lose excess weight, build muscles, increase stamina, or simply improve your muscle tone.

But is the best time to do a cardio workout before or after a weight lifting workout? Is it best to work your muscles first, then get your heart pumping, or the other way around?

Or is it best to separate the cardio and weight lifting by several hours? Should you let your muscles rest before doing cardio? Or should you do cardio first, rest for a few hours, and then lift weights?

Or should these workouts be done on alternate days?

Experts agree that both workouts deplete your body's supply of glycogen, which it uses for the quick bursts of energy necessary when working out.

Doing both types of workouts one after the other means your body has mostly depleted its supply of glycogen by the time you begin the second phase of the workout.

If you do cardio first, you'll burn more fat calories, but you won't have the stored energy to get the full benefit from weight lifting. You're also more susceptible to injury, as your muscles may be too fatigued to use proper form through the entire range of motion.

If you do weight lifting first, you'll build more muscle because your body has enough glycogen available to adequately work your muscles, and assume proper form through the entire range of motion. However, because your muscles will be so fatigued from weight lifting, you may be too tired to get the full fat-burning benefits of the cardio workout.

To get the greatest benefit, according to the experts, is to do cardio workouts and weight lifting workouts on alternate days, doing each a minimum of three times per week.

One way to get the greatest benefit from both cardio and weight lifting workouts is to do circuit training. In circuit training, short bursts of aerobic-type exercises for cardio fitness are interspersed with short periods of strength or resistance training for building muscle tone.

Although you won't build super muscles like a body builder doing this type of workout, you do get the best of both worlds, without sacrificing one for the other.

Health and fitness experts agree the best way to structure your workout, whether you're doing a fat-burning cardiovascular workout, a muscle-building weight lifting workout, or a combination of the two, is to do them at a time most convenient to you and your lifestyle.

Copyright Sharon Sweeny, 2011

Sharon Sweeny is a writer trying to get into better physical shape by doing a daily workout 365 days in a row. Follow her progress daily on her blog at http://edailyworkout.com.