5 Reasons Girls Should Weight Train!

Why should you add resistance training to your routine?

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If you've read my posts before, you'll know that I'm a firm believer in strength training for everyone – not just for body builders but for anyone that's interested in developing or maintaining a healthy body composition.

We had a great session in my studio a few days ago, I had my breakfast group dead lifting and squatting relatively (for them) heavy weights.

Now, before I hear your calls of 'lifting heavy weights makes women bulky', I'd like to remind you that female body builders have to train for hours most days to make significant muscle gains and obsess about their diets, eating huge amounts of calories to keep their increased muscle.

Other comments I've heard in the past have been 'it's dangerous, it's bad for your joints, and once you have muscle, you can't stop lifting or it will all turn to fat'

Let's get a few things straight. It's all rubbish and it helps fuel the myths that keep too many women from experiencing the profound benefits of strength training.

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So, girls when you sit down to list your fitness objectives, you may be surprised to learn that strength training will not only help you reach them, but may help you reach them faster than performing cardio exercise alone.

Yoga and the treadmill have their place, but they’re not enough on their own. Here are five reasons you should prioritise strength training in your fitness regime.

1- MORE EFFECTIVE FAT LOSS: Think weightlifting only benefits those who want shirt-ripping arms? Think again.

Although many people consider weightlifting only a means to add size, when contrasted head-to-head against cardiovascular exercise, resistance/strength training comes out on top in the battle to burn calories.

The huge advantage to weight training is your body’s ability to burn fat during and most importantly, after exercise.
Studies show that compared to cardio you’ll burn NINE times more fat after weight training and continue burning fat for at least 36hrs after training!

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2- MORE MUSCLE, MORE CALORIE EXPENDITURE: As you increase strength and lean muscle mass, your body uses calories more efficiently. Daily muscle contractions from a simple wink to a heavy squat contribute to how many calories you burn in a given day. Sitting burns fewer calories than standing; standing burns fewer than walking and walking burns fewer than squatting and lunging with added resistance.

The more muscle contractions you experience during a day, the more calories you’ll burn. If you have more lean muscle mass, you’ll have more muscle contractions and thus burn more calories.

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3- CURVES – AS YOU INCREASE STRENGTH AND LEAN MUSCLE MASS, YOUR BODY USES CALORIES MORE EFFICIENTLY: As you build muscle, your body begins to take a nice hourglass shape. Though endurance exercise can help you lose weight, that weight comes in the form of both fat and muscle tissue.

If you’re losing both fat and muscle, you can lose those lovely, and they are lovely, curves as well. Strength training can help create and sustain them.

4- STRESS RELIEF: Exercise in general is a great way to manage stress. Researchers have consistently found that those who regularly strength train tend to manage stress better and experience fewer adverse reactions to stressful situations as those who do not.

In addition, resistance-training studies on older adults show that moderate intensity weightlifting improves memory and cognitive function. Next time you need to blow off some steam, hit the weights.

5- QUALITY SLEEP: Strength training greatly improves sleep quality, aiding in your ability to fall asleep faster, sleep deeper, and wake less often during the night.

A study published in the International SportMed Journal suggests that morning resistance training or high intensity training greatly affects the quality of sleep and lengthens the time of sleep the night after training.

Here comes the science. If fat loss is your goal, a primary purpose of these training programs is to produce a large metabolic hormone response, notably growth hormone (GH). At night during deep slow wave sleep is your biggest opportunity for GH production.

If you’re not sleeping soundly, you won’t get the GH release and In addition, stress hormones such as cortisol will be elevated. The HPA axis that governs hormone levels will get agitated, adaptations will be compromised, and fat loss will stall.

THE BOTTOM LINE IS, GET LIFTING GIRLS.
I’m sure you all want to feel strong, determined, and confident in everything you do from fitting into jeans, to moving heavy furniture, to playing with kids, to dealing with a stressful career.

Resistance training can benefit you in all aspects of your life and make you feel stronger, healthier, and more confident. It’s a key component that guarantees results from our rest based, breakfast and evening training sessions.

If you’re local get in touch for a FREE Trial!
Otherwise, find a local gym, personal trainer or weight training group, you’ll see results fast!

Eat Clean. Train Hard. Feel Great
Jax

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Mission Visible Abs At Any Age – #3 Muscle & Protein

Visible Abs Over 50

#3 where’s the beef?
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You need muscle to burn fat and look sexy.
Muscle gained from resistance training helps to burn calories and keeps your metabolism stoked to burn off the belly fat. If you have an injury in your shoulder, there’s no reason you can’t focus your training on your core and lower body.
The idea is, never let an injury shut down your resistance training, in fact, resistance training will get your injured body part back up to speed faster as well as help you burn fat.
You’ll never hear me say, just go sit on the couch.’ There’s always SOMETHING you can do to rehab an injury while working other body parts to stay fit and lean.

Eat Clean. Train Hard. Feel Great

Fat Burning Zone – What A Joke!

Find Your “Fat Burning Zone”- Don’t Bother!

If your goal is weight loss, then you’re wasting your time running slower to stay in the “Fat Burning Zone.”

Running slowly may cause a slight increase in burning fat calories, but you will still burn WAY more calories overall by running fast.

So if your goal is fat loss and your trainer steers you towards Cardio Theatre and gives you a long slow duration workout – sack them!

Head over to the Resistance Area and move some heavy stuff around. The basic rule is to pick heavy sh** up above your head and put it down again! repeat until you are sweaty, aching, groaning and breathing hard. Rest for only a few seconds and go again.

You’ll build serious muscle and that muscle will burn fat for hours after your workout – even while you sleep! You’ll have a better shape, save hours of your precious time and be able to eat more without getting fat!

So, save your joints – stop the Slo-Go Cardio madness!

Simple Exercise Rules

Simple keys to exercising properly

1. Start now. Get moving; do some exercise and do it right away.
How long will you wait for your transformation to begin?
This week? This month? Decide NOW or you’ll be reading this again next year!

2. Mix it up. Mix calorie-burning exercise (“cardio”) with muscle-preserving exercise (weight training).
My clients get a mixture of metabolic cardio and resistance training every session!
You should too! You must get out of breath, your muscles must fatigue and ache, and you should long for your next very short break!

3. Build up to 5 hours (slowly). Gradually work your way up to 5 hours of total exercise per week.
That’s less than 45 minutes of activity a day!
You can aim for your 10,000 steps a day or
Choose a 30 minute HIIT session.
Any activity will get you closer to your fat loss target.

4. Progressive overload. Track what you do, and challenge yourself to do a little more, or a little better, every day”
Don’t stick with the same exercises, the same weights routine or the same weekly routines.
Your body adapts in just a couple of weeks – don’t waste your workout time! PROGRESS!

5. As long as you do those 4 things, you’ll lose fat quickly and for good. You’ll build some strong, shapely muscles too. You’ll be able to eat more without regaining body fat. You’ll have more energy, feel great and look fabulous.

Jax Allen

1. Add More Fibre to Your Diet – Flax Seed

1. Add More Fibre to Your

It’s no surprise that fibre is good for you. It slows down gastric emptying and slows the release of glucose into the blood. That alone will improve your insulin sensitivity, and in return, improve your health and body composition.

Fibre also adds bulk to your meals, which will help fill you up and control your hunger.

Are you eating the American Heart Association’s recommended 30 grams of fibre a day? Increased fiber intake is associated with a reduction in hunger, a reduction in body weight, increased insulin sensitivity, and a lowered risk of developing diseases [1] [2] [3]. Here are 11 ways you can adjust your nutrition to get more fibre in your diet.

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Use Ground Flax Seed
I’ve started putting this stuff in everything. Ground flax seed has 4 grams of fibre in a 2 tablespoon serving. In addition to fibre, it’s packed with essential omega 3 fatty acids. Try sprinkling the flax on top of your salads, or you could add it to your yoghurt, smoothies and shakes.

1. Aerobics: Myths,Lies and Misconceptions

1. Aerobics: Myths,Lies and Misconceptions
By Mike Mentzer

This was one of the last features Mike Mentzer wrote for IRON MAN before his death in 2001. It’s an interesting and eye-opening look at aerobics and conditioning.

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For three decades, ever since Kenneth Cooper, M.D., published his first book on the subject, the public has been force-fed the idea that aerobic fitness is the be-all and end-all of fitness and that highly repetitive, steady-state activities, such as jogging and bicycling, are the best means of achieving it. None of that is true. Aerobic conditioning is only one element of a broader concept—total fitness—which is made up of several components, including skeletal-muscle strength, skeletal density, flexibility, endurance, maintenance of lean body mass and, finally, a positive self-image. Only a properly conducted high-intensity weight-training program can achieve total fitness—and in a minimum of time.

If you’ve been engaged in a fitness program that includes some type of aerobic activity involving the mind-numbing, repetitive use of the legs or a few skeletal muscles, you’ve been wasting your time. Aerobic activity does nothing, absolutely zero, to provide for increased skeletal-muscle strength; in fact, by overworking a few muscles to the exclusion of others, aerobic activity creates certain dangerous imbalances in the musculoskeletal system, which increases the likelihood of injury. Furthermore, as Greg Anderson of Ideal Exercise in Seattle explains in a brochure he gives to all of his members, “Running is an extremely high-force activity that’s damaging to the knees, hips and back. Aerobic dancing is probably worse. And so-called low-impact activities, such as stationary bicycling, aren’t necessarily low force.”

Aerobic activity doesn’t improve flexibility, anaerobic endurance or lean body mass. In addition, owing to the gross overtraining that many aerobic obsessives engage in, it can actually cause them to sacrifice lean mass—known as overuse atrophy—and thus lose muscle tone. That’s what causes a deterioration of their physical appearance, which is responsible for the flabby look many of them have.

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Dr.Kenneth Cooper ‘Jogging’ the fitness craze of the ’80’s

Aerobic exercise activates so few muscle fibers that it burns very few calories and is, therefore, a poor way to get rid of fat. Despite what you’ve heard over and over, steady-state activities such as jogging, cycling and dancing burn very few calories. In fact, one pound of fat will fuel at least 10 hours of continuous activity. Some alleged experts have suggested that aerobic activity is important, as it increases the resting metabolic rate. Since aerobic exercise burns so few calories while you’re doing it, how much can it increase the rate of calories burned when you’re not doing it?

It was never cast in stone that you must limit your exercise activity to repetitive movement of the legs to improve cardiorespiratory health and fitness. The cardinal principle for improving cardiorespiratory fitness is that you sustain an age-related elevated heart rate for 12 minutes or more. As a number of studies have demonstrated, that’s best accomplished with a program that works not merely the legs but all the major skeletal muscles with high-intensity weight training that limits the rest between sets so you can maintain an elevated pulse.

Many well-known aerobics advocates are finally admitting that the concept of aerobic training is erroneous. Former cardiovascular surgeon Irving Dardik, M.D., for instance, exclaimed a few years ago, “The basic concept behind aerobic conditioning is wrong.” Dr. Dardik also made the point that the best way to train is by using short bursts of elevated intensity followed by a brief rest, followed by another burst of demanding activity.

Then there’s Covert Bailey, author of Fit or Fat and once the guru of so-called gentle aerobic activity, who now recommends high-intensity wind sprints to those seeking maximum fitness. Wind sprints, while high-intensity, are a dangerous high-force activity that will inevitably result in torn hamstrings, strained Achilles tendons and damaged knees.

A properly conducted high-intensity weight-training regimen, on the other hand, in which the muscles are worked relatively slowly through a full range of motion for 10 to 15 reps to failure and the forces are low to moderate, is the ideal way to exercise, with practically zero risk of injury.

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HIT Training – West Point Experiment Proof?

The West Point Experiment proving HIT works.

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After the Colorado experiment, Arthur Jones wanted to do another controlled study at a university, he sent out feelers to Ohio State, Georgia Tech and Clemson but they were slow to commit. Then he was told that West Point had bought a full line of Nautilus equipment, after negotiations where everything would be funded by nautilus and also provide training, West point would provide subjects and measurement evaluations for the 1975 study.

Jones believed that HIT would strengthen muscles, heart and lungs and increase flexibility without the pounding of running. The study was to test this contention. He even obtained some of Dr. Ken Cooper’s (Aerobics creator) colleagues to conduct the cardio fitness tests, to head off skepticism about results. The majority of subjects were 2nd and 3rd string football players, the coach wouldn’t let 1st stringers take part. The workouts were brutal HIT, AJ (Arthur Jones) style. Don Shula the Miami Dolphin football coach came in for a day. Jones even set up an after hours program so other West Point coaches, faculty and families could take part. That program was called Project Total Conditioning.

After 6 weeks the study was complete 19 subjects doing HIT with 16 in a control group. The results:

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Muscular Strength. After 17 workouts, the HIT group increased an average of 59% on ten exercises. There was no strength gains by the control group.

Cardiovascular Endurance. Subjects were wired with continuous EKG and blood pressure, tested several ways including an all-out test on stationary bike and a two mile run. The HIT group was significantly better on all heart rate and blood pressure tests than the control group during all types of exertion. The two mile run showed the only negative, The Hit group’s average time was reduced by 88 seconds, while the control group ran it 20 seconds faster than their average.

Joint Flexibility. The HIT group improved their average trunk and shoulder flexibility by 11%. The control increased their average by only 1%.

It was felt that he showed HIT and the nautilus machines build strength, cardo improvements and flexibility at a higher rate than standard training.

Several members of the West Point faculty wrote books on HIT they were sold on HIT including Dan Riley a premier strength coach at Penn State, Washington Redskins and the Huston Texans, always teaching HIT to players and other trainers along the way.