fitness


Amway article for April: http://ohmyheartsiegirl.com/ Female-Focused Muscle Building Tips and Techniques As a woman, you can definitely be as fit as any guy. However, if you are interested in building up your muscles, it does take a different approach to what your brother, boyfriend or hubby might do in the gym. To increase your muscle mass, it is important to understand the fundamental differences between men and women and then look at some female-focused tips and techniques. Men and Women are Definitely Different Biologically, men and women have a number of key differences that impact how they become more fit. For example, men have higher levels of testosterone, a hormone that helps the body to become more muscular. Women have higher amounts of estrogen, which helps with the growth of fat cells. This fact alone is why it's inherently more challenging for a woman to add muscle than it is for a man. But that's not all. Women also usually have a higher body mass index (BMI) than guys, which means they usually have a bit more fat on their bodies. These differences should not discourage you from building up your muscles; on the contrary, they should reassure you that while you can definitely get more fit, you should not be discouraged if your muscle-based results are not as quick as that of the dudes in the gym. Start Out Slowly While you might be gung-ho to hit the gym and start doing as many reps as you can, health coaches will warn you to be careful. If you are new to weightlifting, start out with two sessions each week; if you have been at it for some time, you can do as many as four. As you gain strength and your body adjusts to the workouts you can certainly up your weight lifting times, but go easy at first. In addition, focus on specific muscle groups each time, choosing one to four muscles per workout. For instance, work on your chest, back and legs on Monday and your stomach, biceps and triceps on Thursday. Take Your Vitamins In order to do your best in the gym, your body must be getting enough fuel. To ensure that you have the vitamins, minerals and phytonutrients to support a healthy body, you may want to take a daily supplement. This is also a good way to make sure you have enough nutrients on those days when time is tight and you are eating on the go. For example, Amway sells the Nutrilite line of supplements, including a number of products that are made for women. The Women’s Pack contains plenty of calcium for strong bones and omega-3s to keep your heart and brain as healthy as possible. The Nutrilite Double X supplement is another great choice for women who are trying to build up their muscles; two servings a day of the supplement will provide you with 12 essential vitamins, 10 essential minerals and 22 plant concentrates. Don’t Skimp on the Protein To develop your muscle mass and help those workouts be as effective as possible, it is important to eat plenty of protein. Try to shoot for about 1.7 dailiy grams of protein per kilogram of body weight; in other words, if you are 140 pounds, you should strive to eat 115 grams of protein a day. The protein should come from complete sources like lean meat and fish, or vegetarian sources like peas or hemp. Remember, You Can Do This By understanding the differences between your body and that of a guy, you will be well on your way to building muscles in a healthy and effective way. By using a slow and steady approach, taking supplements to nourish the body and focusing on your protein, you will be sure to notice a positive difference in your physique.
As a woman, you can definitely be as fit as any guy. However, if you are interested in building up your muscles, it does take a different approach to what your brother, boyfriend or hubby might do in the gym. To increase your muscle mass, it is important to understand the fundamental differences between men and women and then look […]

Female-Focused Muscle Building Tips and Techniques


7 Reasons why you should not stop doing squats in your regime
Never Drop Your Squats Squats are one exercise that can improve your overall health, in fact, no other exercise can provide the physical and health benefits of squats. They not only strengthen your legs, but they also help you lose weight, run faster and maintain mobility. Squats help you build muscle and increase muscle mass, especially when they are combined […]

Improving Overall Health When Keeping Squats in Your Regime


Yoga Vs. Pilates Choosing the Best For You
What would your exercise choice be, yoga or pilates? Most people claim that yoga and pilates are the same. However, various research from fitness experts tends to disagree with this by citing numerous differences. Fitness enthusiasts, especially women, are keen to know what the differences are so that they can choose the best one for them. If you are taking […]

Yoga Vs. Pilates: Choosing the Best for You



Essential Foods for Effectively Building Muscle Mass
Some Essential Foods for Effectively Building Muscle Mass The best performance diets appear to be fancy and pretty complex but all of them have been developed along the lines of certain fundamental principles and effective foods. You simply need to consume the right types of food and obviously, your body would be responding positively to them. Try to include the […]

Essential Foods for Effectively Building Muscle Mass


What and When Should You Eat Before Workouts
For your exercise regimen to be effective, you should have adequate energy before hitting the gym. While filling your tummy too close to the start of your training is sure to be uncomfortable, going in hungry is not a solution too. Some tips from an expert fitness trainer: Base Your Food Consumption on How Much Time You Have before the […]

What and When Should You Eat Before Workouts


Oh My Heartsie GIrls Weekly Linky Party For All Blogs To Share Their Latest Posts
Do’s and Don’ts of the Major Exercise Regimes to Keep you in Best Shape  The best bodyweight exercises are maneuvers which work on the body’s own weight resistance mechanism to build muscles. Workouts such as lunges and pushups are an example for this, where there is no need for any equipment for these. There are many HICT (high-intensity circuit training) […]

Do’s and Don’ts of the Major Exercise Regimes to Keep ...



Building Body Muscle
Elementary Diet and Nutrition Tips When You Want To Build Muscle and Get Stronger  Everybody, whether interested in bodybuilding or not, knows that how you look depends on what your diet is. When you are working out with an intention to build your body, eating right is all the more important. However, there is a fair amount of confusion regarding […]

Diet and Nutrition Tips When You Want To Build Muscle


Oh My Heartsie GIrls Weekly Linky Party For All Blogs To Share Their Latest Posts 3 comments
Natural Steroid Boosting Food for Gaining Muscle Mass in a Short Time  Most common anabolic steroids work by increasing the testosterone production in our body. The compounds work to stimulate testosterone producing cells in the male body, causing a sharp spike in the hormone production levels. It results in a higher metabolism rate, faster fat burning rate, and better muscle […]

Natural Steroid Boosting Food For The Guys