“Absolutely ridiculous!” This is what I thought aloud while reading a popular diet book for women. It was appalling. Yogurt, cereal, coffee and a glass of juice for breakfast. Where the heck is the protein!? Sure, yogurt has some, but not enough to sustain the energy, satiation and nutrition that an active woman needs. It is time to set the record straight. We need to take these old school, fairy tale diets and trash them! Just as we burned our bras in the 60’s for equal rights, let’s burn our old diet books and get with the program—Women NEED protein!
Add some dumbbells to your fitness routine and build some metabolism-boosting muscle while toning your entire body. We leave no muscle untouched with this workout, so grab a set of dumbbells between five and 25 pounds. Better yet, grab two sets — so you can challenge yourself on a few of the moves with heavier weights. The more often and consistently you lift, the more you will be able to lift!
However, I am not stupid and I know that most moms just do not have that extra time to make it to the gym everyday-this is why I created my very own and affordable 12 week home workout program that uses barely ANY equipment! Instead, the program uses your bodyweight and one pair of dumbbells. It is absolutely perfect for busy mommies who want to workout when baby is asleep, for when it is super cold or super hot ouside, or just want to workout in the comfort of their own home.
One popular recommendation for weight loss is going "low carb." The range for what exactly constitutes low-carb varies among different individuals, but in general the target range runs between eating fewer than 50-150 grams of carbs per day. Fifty grams of carbs is equal to about one cup of raisin bran cereal or two slices of bread. It's not difficult to hit that target in one meal, or even a snack. To replace your carb-noshing habits, you'd have to include higher amounts of good fats and protein in your diet.
Lie with your back on a bench, glutes squeezed and feet flat on the floor. Hold medium-weight dumbbells directly over your shoulders. Squeeze your shoulder blades. Keeping your left arm straight, lower the right dumbbell to your chest; pause when it’s an inch from your chest then drive it back up. Repeat on the other side. Alternate reps on both sides until time is up. Do 3 sets.
While your body naturally produces vitamin D when you're under the sun, you're likely vitamin D deficient, especially if you have an office job or live in a region in which sunshine is a rare luxury. This deficiency affects overall health, and some studies suggest it may even hamper athletic performance and recovery from exercise. If you can't get enough vitamin D from the sun or from your diet, taking a supplement would be the next best thing.
Over time, I started to see all those benefits people rave about beyond weight loss, like feeling clearer and cleaner. I also started losing weight, and way more than I expected. I lost 27 pounds in four months, going from 128 lbs to 101 lbs. And while some might think “Great! She nailed her diet,” keep in mind I’m only 5’5” and the truth was, I was getting into a very unhealthy place. I felt like if I wasn’t 110 percent committed, all my efforts would be vain. I became obsessed. In retrospect, I had became orthorexic, the condition of becoming unhealthily obsessed with a healthy diet.
I just want to let you know that this article is absolute gold. You’re the real MVP for conducting a meta-analysis on this topic, especially when it’s so hard to find much research out there. More importantly, you’ve paved a way to explain more fully why strength training is so great for women to women and the benefits of it in comparison to men. Research is not only assuring and affirming, but it’s convincing for people who dabble with the idea of something, so thank you! Anyways, very well done and please keep doing what you’re doing!
I was wondering if you have an article concerning the apparent weight gain that seems to occur in the immediate weeks following the beginning of a workout/weight loss program. Clearly it can’t be from a ton of muscle gain (which everyone tells me it is, and I am totally with you that it mostly likely isn’t). Have you any articles that would help explain why one would gain weight rather than lose it in the first 2 months of cutting calories down to 1500 per day, religiously following a 3 day per week running program (rain or shine, 30 minutes at about 6:40 min/km), as well as working out at the gym another 3 days a week (Mostly compound exercises like squats and walking lunges, planks and assisted pull-ups) with only Sunday as a rest day?
The hormone testosterone is responsible for the large increases in muscle mass seen when men lift weights. Women’s testosterone levels are a fraction of men’s testosterone levels. Normal testosterone levels in men are 200-1200 ng/dl while 15-70 ng/dl are normal in women. As you can see, men’s testosterone levels are SIGNIFICANTLY higher than women’s. Even if a man is at the LOW end of the men’s normal testosterone range (200 ng/dl), he still has more than twice the amount of testosterone as a woman at the HIGH end of the women’s normal testosterone range (70 ng/dl). If we look at the median or mid-range testosterone levels in men and women, men = 700 and women = 42.5. So on an average, men have 16.47 times more testosterone than women! It is clear that women do not have the hormonal support (testosterone) to gain muscle mass like men. Therefore, the fear of becoming big and bulky and looking like Arnold Schwarzenegger with a ponytail is unwarranted.
Second . . . the amount of time and effort that is actually required to gain muscle is something women likely don’t think about much. Maybe the cardio addicts hear “lift heavy things” and immediately have a negative reaction based on 30 or so years of hype about how women should workout. I have always hung out with guys who lift and have heard the celebratory cheers for each and every gain made, so I went into the whole lifting thing with my eyes wide open. Kudos for pointing this out!
I may include post-menopausal women at some point, but I won’t for my thesis. The basic reason is that I want to use trained subjects (since I’m mainly interested in fatigue and recovery, that’s a more homogenous population. With untrained folks, you get some people who are in great shape who just don’t lift weights, and some people who are total couch potatoes. Those differences make a huge difference in fatigue and recovery, independent of sex), and I’d have a hell of a time trying to find enough post-menopausal, trained subjects in Chapel Hill (which isn’t a huge city) who were willing to participate. There is actually quite a bit of research on post-menopausal women, though. This pubmed query should include a lot of it: https://www.ncbi.nlm.nih.gov/pubmed?term=((resistance%20train*)%20OR%20strength%20train*)%20AND%20((menopaus*)%20OR%20postmenopaus*)
What she does now: I signed up with a personal trainer to help me learn more about weightlifting and strength training. Sometimes I think people don’t realize the value of having someone holding you accountable and helping you with form, education and motivation. I was determined enough to make the change that I went and purchased several months’ worth of sessions and committed to it. Little did I know that I would fall in love with how lifting made me feel.
Muscle is denser than fat, meaning it takes up less space on your body. By losing fat and gaining muscle, you can stay the same weight – or even gain some – but actually be slimmer than you were before. Think of weight training as an investment that pays serious dividends down the road. The more muscle you have, the more calories (and fat) your body can burn over time.