Do you think lifting weights is just for men? Aren’t you better off doing hours of aerobic exercise? Think again because women can gain significant benefits from weight training and it won’t make you bulky! A lot of females go to the gym and use the aerobic machines to achieve the body shape and fitness they are seeking.
This is fine, but a good fitness program for anyone – male or female – should have balance between all the training modalities. What a lot of women leave out is strength or weights training. We think this is a big mistake!
Now you might think strength training is just for men, or maybe you’re worried that you’ll bulk up if you lift weights. But in reality strength training reduces body fat, increases lean muscle mass, gives you shape, increases tone and definition, provides numerous mental benefits, wards off osteoporosis, and even helps your body burn calories more efficiently. Wow, what a fantastic training tool!
You don’t need to worry about bulking up – you’ll actually look thinner because your muscles will be more toned. And increased lean muscle mass will provide you with a bigger “engine” to burn calories so even on days when you don’t work out you’ll be burning more energy! Females can definitely benefit from weights training.
Strength training will help you:
* Increase your strength and stability: strong muscles enhance your ability to move and lift things. Your aerobic workouts will be more effective because with extra strength you can work harder.
* Maintain and increase your bone mineral density: working your body with weights increases bone density and decreases your risk of osteoporosis. When bone is stressed appropriately through muscle movement, it gets stronger.
* Control body fat by boosting your metabolic rate: when you lose muscle, your body gradually becomes less efficient at burning calories. That’s because muscle burns three times more calories than fat does. The more muscle mass your body has, the more efficiently and quickly it burns calories, even when you’re at rest.
* Reduce your risk of injury: building muscle protects your joints from injury during aerobic exercise and in normal daily activities. Strength training also helps protect your lower back and keep it healthy.
* Improve your overall body image: studies suggest that women who strength train feel more self-confident and have an improved body image.
Still not convinced?! Consider the alternative – if you don’t use your muscles, you lose your muscles. Your lean muscle mass diminishes with age, and your muscles will actually shrink if they’re not used. This is especially important for older women and osteoporosis risk because resistance training decreases your risk of falls, increases your bone density, and increases your general strength and stabilityRelated Posts
4 skinless, boneless chicken breasts
4 tbsp chunky mango chutney
1 tbsp medium curry powder
4 tsp cumin seeds
4 tsp sunflower oil
2 small onions, thinly sliced
4 bay leaves
1 cinnamon stick
7 oz basmati rice
4 tbsp chopped coriander
lime wedges, to serve (optional)
Heat oven to 200C/180C fan/gas 6 and line a baking tray with foil. Cut a horizontal pocket in each chicken breast, taking care not to cut all the way through to the other side. Stuff with the mango chutney, then seal the pocket closed around the chutney with a cocktail stick.
Mix the curry powder and 2 tsp cumin seeds with 3 tsp oil, then brush all over the chicken. Place on the baking tray and roast for 25-30 mins until cooked through.
Meanwhile, heat remaining oil and fry the onions for 6-8 mins until golden. Add remaining cumin, bay and cinnamon then cook, stirring, for 1 min. Stir in the rice. Pour over 450ml boiling water, add a pinch of salt, bring to the boil, stir and cover. Reduce heat; simmer for 15 mins.
Remove bay and cinnamon, stir in coriander and serve with the chicken.Related Posts
1. facial scrub until clean
Perhaps one of the biggest mistakes that we commit against our skin is a trick that you taught us that our mothers, or perhaps our friends, a facial scrub vigorously until it becomes clean. The fact that this method causes the layer to remove moisture natural buffer, and protective of our skin. And prefer to replace these cruel way using cotton to remove the make-up by a moisturizing cream, then put a little clean water on the face, or wash your face with warm water and soap based cream. To protect the skin from drying out.
2. not a cream, sun visor during the day
The error committed by many of the ladies most of 40 years, believing them to Holy Shield, a mere accessories of the extras Fashion Face creams, and the fact that the sun in the case of transformation continues, and thus rays are harmful to cause damage to the skin and the skin easily if Valuation coverage cream and protective manner.
3. combing hair 100 times before going to sleep
Combing long hair stroked the scalp and increases the secretion of natural oils that make hair smoother and more vibrant, but combing the excess is very fierce, because you Thdin more hair and Tzbpin in trichorrhexis easily.
4. Focus on Beauty only part of the face
For example, identify the eyes, lips, or select, or a cream basis only. What is the benefit of make-up if it is not integrated. If you put the mascara did not only take care of your lips pale lips likely familiar with, if not dry out during the day. So be sure to complete makeup work always. If you like make-up light, Tabekayaa over the entire face, the basis of light cream, mascara or as a light, lips shiny. But landscaping is not Valuation part at the expense of other parts of you Stbidin imperfect beauty.
5. Develop a cream base is not appropriate
Alaadidat of the girls do not know what suits the color of their skin at the moment, and perhaps Alaadidat feel embarrassed when someone comment on the color of cream base is very dim, or too dark, or too pink. The solution is very simple. Choose the color of cream-based skin-colored or “natural”, then choose the color lighter degree of it if your skin is dark, or darker color if your skin is pale. Thus, you can a decent normal over the entire face, then you place the Quran on the second form of T-zone from the front to the chin, and of course bitch about the area under the eye, and use the Koncelr under this region to stay shiny and radiant vitality. Pressed Powder can be used instead of cream base II.
6. hair dye at home
Well here is creating some women, instead of a new landscape, ending with a view of Ms. very bad. Do not try to never change your hair color drastically from dark to blond, or blond to red. First, you do not Got a tools and materials needed to make this change, secondly, you do not know the way used by hairdressers, and will not know because they are subjected to many tests before they caught your hair. Tagamri not. However, if you are looking for a dye process to mask some of the white ones.
7. Abaadi forceps of the eyebrows in front of you
Many women deliberately uprooted hairs of eyebrows sometimes violently, it ends up worse than it was. Valuation is not pruned eyebrows no matter how tempting it was, go to a professional, or you live with funny eyebrows you decide.
8. boring hairstyle
Often attach in one style, boring hairstyles, and we look day after day, year after year boring, if you do not Got a time to lay your hair in the morning Dress to his work in the evening before growing. National or change your hairstyle at the hairdresser, you can get permanent straight hair, or curly as you wish. You can also cut your hair or the introduction of colored tufts. Choose what suits you.
9. neglect of the nails
Because your nails reflect your personality, should you keep them, short or long term, national development of a moisturizing cream on your hands and rub your nails also, put a protective layer transparent or light color whenever you wish, and avoid placing the dark colors for long periods because they cause yellowing of the nails and prevent them from breathing. When the broken nail, a national cut all the nails to become equal with him, or put a nail Blacetki until the broken nail growth.
10. Lip Pencil
Far from the circus clown, is all that can be conceived when you see the mouth of a woman selected by the dark, then filled by a different color. I do not know why there are still some women do so. There are several different colors of pens, crayons selection lips, harmonious and attractive, why the dark color. On the whole solution is simple. Wipe this Kherbashat, and begin again, buy the Registry to identify similar in color pencil crayon lips, I do not mean here the dark earth colors, but light colors, bright spring that makes the lips look moist and elegant and consistent. Put the color select color dark cherry, then Fill Lip color glossy transparent, if the big lips, or use the Registry to identify color floral Amliih cool and bright pink color, if the thin lips.
Finally, the real beauty is natural beauty, which depends on highlighting the points of natural beauty, and hide the less beautiful. Put a moisturizing cream on a permanent basis in the home, and cream and sun visor when you go out. Drink water, but moderately, although it is necessary, but it may cause you to swell. Put a light makeup during the day, Adli after every meal and drink. Keep your teeth clean. And you will be beautiful every dayRelated Posts
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1. Drop that salt shaker
It’s no secret that too much salt and sugar in your diet can do damage to your health. Reducing your salt and sugar intake can be a difficult task but it is possible to cut back without feeling that you’re missing out. Here are 10 simple ways to keep salt and sugar out, while keeping big flavor in.