Fitness training in many women is a big thing with the hope that it will help them get into shape. But, there are mistakes women make when trying to get fit that become stumbling blocks to progress.
Here are some surprising female fitness mistakes and steps on how to avoid them:
Becoming Obsessed with Cardio
Many women believe that cardio burns fat while strength training contributes to masculine physiques. Aerobics training is dependable among women trying to get fit. But the problem is doing cardio only that burns muscle. And this could result in women becoming ‘skinny fat’. The body appears lean but actually has a higher body fat percentage because of lost muscle mass.
To get a toned and lean body, women need to mix up their cardio workouts with strength training.
Not Lifting Weights or Taking up Strength Training
Weight lifting is more often considered for men. Many women tend to stay away from the weights because they fear of bulking up. It’s a huge misconception. The truth is women don’t build muscle as easily as men due to hormonal factors. Adding weight lifting into your routine will help you get toned. Building muscles will increase your fat burning potential by boosting resting metabolism.
Inadequate Protein Intake
There is an idea that protein is the staple food for bodybuilders. Most women don’t take up strength training that’s why protein intake tends to be low in females. In reality, women who exercise should be taking more protein to support their active lifestyle. For active women, fitness experts recommend getting one gram of protein per pound of body weight.
Few benefits of sufficient amounts of protein:
You’ll feel less hungry during weight loss while trying to cut back on calories through smaller food portions. This is because proteins tend to create a satiating feeling that fills the stomach on less food.
The body will have the nutrients it needs to repair the trauma muscles endure during exercise.
Your body will have the nutrients it needs to build new muscle fibers and increase your strength.
Constantly Losing Weight
Typically, the most common fitness goal women have is to lose weight. But, some individuals stop working out after reaching their target. The cycle then resumes all over again after packing on a few pounds above their ideal weight.
When the desired results are achieved, focus on something else like getting stronger or more flexible. It will become easier to maintain a healthy weight as long as you keep exercising. To support your active lifestyle, manage your calorie intake.
Cutting Corners to Look Like Fitness Models
A lot of women look at pictures of models on magazine covers and wish they looked like that. Rushing to get that ‘dream body’, they try different diets and fitness programs to achieve fast results. Unfortunately, more often than not, these desperate tries backfire on them.
Fad diets make it harder to exercise as energy levels slump due to low-calorie intake. Metabolism will slow down and cause the body to pack on more weight than before. If you want to get an athletic fit body, work it that goes into achieving this fitness goal. Meaning eating healthy, exercising on a regular basis, getting adequate rest and practicing diligence along with patience. Because body transformations don’t happen overnight.
Reading something like these can help you avoid these errors when you workout. The pitfalls shared above may result in a lack of your workout technique’s improvement, insufficient health benefits or reduced motivation. Therefore, make every effort avoiding them. Put more effort in workout methods that maximize your fitness training results.
A working mom requires more energy. We sometimes neglect our own healthy eating habits due to many important things at hand. From Career, household, children, and community responsibilities. They tackle it all on a daily basis. From a nationwide survey, 70% of moms believe that all the activities they do make them similar to athletes.
Since good nutrition is vital to an athlete’s performance, moms should treat food as fuel for their busy lives.
Foods rich in energy and nutrients
By choosing foods rich in energy and nutrients, moms can ensure a strong finish at day’s end.
Grained-based foods such as crackers and tortillas made from enriched white flour. Bread and cereal made from whole grains, provide important vitamins and minerals such as B vitamins and iron. The B vitamins also help convert food to energy. It’s also another way that grains work to increase a woman’s endurance.
The health-promoting properties of grains are many, but they can benefit moms in different ways at different life stages.
For pregnant moms
Folic acid is essential to the proper development of the baby’s spine. Enriched white flour contains twice the folic acid of whole grains. Boomer moms can also benefit from folic acid. Recent research suggests folic acid may help reduce the risk of Alzheimer’s and heart disease.
The high-fiber content of whole grains has a number of health applications. Fiber has been shown to aid in weight management. So moms trying to lose post-baby weight may reap this particular benefit.
Pregnant moms, often afflicted with constipation, should consider whole grains for their insoluble fiber content. It promotes regularity.
Additionally, whole grain consumption has been shown to lower the risk of:
- Type 2 diabetes
- High blood pressure
- Cardiovascular disease
- And some cancers.
Grain-based foods provide important vitamins and minerals, such as B vitamins and iron, to give an extra energy boost.
Protein is essential for life! Like the other macronutrients – fat and carbohydrates, we need it for a variety of reasons. But unlike the other two, our body doesn’t store protein, so we need some of those every day and here is why…
Three types of amino acids in our body:
The nonessential and conditional types are made by the body as needed. But the essential type has to come from protein in our food and cannot be made by our body.
The essential amino acids in protein keep us healthy by working in the background. It’s by making new cells, enzymes and various hormones. This is to keep our body functioning optimally. Most people recognize it as building muscle and losing weight.
When we exercise, the protein in muscle cells is damaged. Part of the recovery phase is called protein breakdown. It is where the damaged cells are purged from the muscle. The other part of recovery is replacing the purged cells and adding new ones making for more muscle mass.
Because it takes more calories to support more muscle, metabolism is sped up. This makes the body ends up burning more calories than before. Even while at rest, it is known as the Basal Metabolic Rate.
Most diet plans focus on controlling carbs to help their customers lose weight. In the short-term, calorie deduction of 500 per day should result in a loss of one pound per week.
And how protein helps create that calorie deduction?
It keeps one feeling fuller longer. There’s less of a tendency to grab a snack (more than likely one that is not healthy) between meals. And because the craving to eat is not there, fewer calories are consumed.
It is harder for the body to breakdown than either fat or carbs. So the body uses some of the calories in protein to break it down. This is known as the thermic effect. For every 100 protein calories consumed, 30 are used in the thermic effect.
From building new cells for hair, nails, to balancing out enzymes and hormones, to building muscle and reducing calorie intake… it is easy to see why we need some it each day. On average, about 8 grams of protein from meats, dairy, eggs, tofu, and legumes per 20 pounds of body weight is required each day for optimal body performance
As a senior, joint flexibility is one of the keys to living a healthy, active and independent lifestyle for as long as you can. While your joints may have stiffened over the last few years, it is never too late to start a stretching program to get back some of the flexibility lost. Without the intervention of a stretching program, muscles will keep getting shorter and continue to lose their elasticity. Stretching can reduce back and neck pain, improve posture and relieve pain caused by arthritis.
While there are several different types of stretching, the one’s seniors should focus on are static and dynamic.
Static vs Dynamic: Static stretching is preferred for lasting muscle length and soft tissue flexibility. It places a reduced load on a muscle, but for a longer period of time. The muscle is slowly extended to its fullest length and held there for 10 to 30 seconds.
Dynamic stretching increases range of motion by placing a greater load, but for a shorter period of time. The muscle is still stretched (but at a faster rate) to its fullest length and held there, but for a shorter amount of time, usually 2 to 5 seconds. It more replicates muscle movement when that muscle is in use.
However, because “muscle bouncing” is more of a danger with dynamic stretching, static is a safer choice as far as minimizing the risk of an injury in seniors. If a dynamic stretching program is used to increase joint flexibility and range of motion, only do it on muscles that have been warmed up prior to stretching.
While stretching is commonly used as part of both pre- and post-workout training programs in younger adults, stretching is the whole exercise program for many seniors.
How Often Should I Stretch?
After muscles are warmed, by doing a mild cardio exercise such as walking, stretch each major muscle group 3 to 5 times holding each stretch for 10 to 30 seconds. To maintain flexibility, stretching should be performed 2 to 3 days per week. For maximum, flexibility stretch 4 to 5 days per week.
Hip Extension – Stand while holding onto the back of a chair for stability. Extend one leg backward in a sweeping motion keeping your knee straight. Return to the starting position. Repeat 10 times with each leg.
Ankle Circles – Sit in a chair with your feet flat on the floor. Lift your right foot up bending at the knee. Rotate your foot in a circle 20 times. Change the rotation direction and move in a circle 20 times again. Repeat with another ankle.
Bent Over Rows – From the standing position, hold onto the back of a chair with one hand for support. With your other arm fully extended downward and holding a lightweight in that hand, pull that arm up and back bending at the elbow until the upper arm is parallel to the floor. Repeat 10 times before switching arms.
Overhead Press – Seated in a chair with a light weight in each hand (chest level), ensure your arms are bent at the elbow. Forearms are perpendicular to the floor. Push the weights straight up until arms are fully extended. Hold for a second or two before lowering the weights back down to the starting position. Repeat 10 times.
Weights can be a bottle of water, unopened soup can or light dumbbells as required. Increasing and maintaining flexibility makes everyday tasks easier along with being less painful.
When it comes to weight loss, there are generally three schools of thought. The first is extreme dieting. This involves strictly following the instructions of the latest dieting trend to make headlines. The measures are extreme, and the results are generally short-lived. The second is balanced dieting – controlling your calorie intake against the amount of calories you burn during the day. Creating a calorie deficit is said to result in weight loss. The third is metabolism boosting. Your metabolism is the process by which your body turns food into energy. A slow metabolism leads to your body storing food as fat, while a fast metabolism burns through food more quickly. So which approach is best?
1.) Extreme dieting is nonsense.
You might see short term results, but it is generally completely unsustainable. Put it out of your mind.
2.) Balanced dieting vs. working on your metabolism?
Proponents of both are often quick to disparage the benefits of the other. The reality is a balanced diet and boosting your metabolism really go hand in hand. Keeping both in mind is the best way to approach weight loss.
There are many ways to boost your metabolism, but the most important is to make sure you are eating enough of the right foods. Severely reducing your calorie intake slows down your metabolism, making weight loss even more difficult. In order to lose weight, you need to maintain your calorie intake. This is being aware of just how many calories you are taking it, and how you are getting them. By substituting fatty, high-calorie foods for greater portions of healthy, low-calorie foods, you will speed up your metabolism and lose weight more quickly.
Another aspect of dieting and metabolism is exercise. Aerobic exercise burns calories, but by increasing your heart rate you can encourage your metabolism to work faster, greatly increasing the benefits. A good way to increase heart rate is to introduce high-intensity periods to your exercise. Joggers can break out to a sprint and walkers can increase to a jog —30 seconds every few minutes.
The truth is there is no definitive answer to the question of dieting vs. metabolism. A balanced diet (not a severe calorie cutting diet) will naturally improve your metabolism. Similarly, foods and activities to boost your metabolism will result in a more balanced diet. The key is in understanding your body. Understand the foods it needs and what positively impacts your metabolism. Keeping both in mind can you see sustained, permanent weight loss.
If you ever considered an aesthetic treatment like Botox® , Restylane, skin tightening, hair loss treatment, weight loss, feminine rejuvenation or laser hair removal, but were nervous because you didn’t know what to expect? A great way to enjoy cosmetic treatments and build your confidence is to go with a friend. Just like shopping, working out or dieting, it’s always better with a buddy.
Men and women are increasingly turning to non-invasive services to help them look and feel their best. According to the American Society for Dermatologic Surgery, over 1.5 million laser facial procedures and about half a million laser hair removal treatments are performed per year. Still, going by yourself could seem daunting.
Chemical peels can be used in conjunction with other facial procedures such as Botox® and Restylane® (the combination of treatments used depends on what is needed to give you the new look you desire). When administered correctly, they will smooth the surface of your skin, improve your skin tone and color, diminish wrinkles and shrink blood vessels and pore size.
Restylane®, does more than smooth skin. Studies show it stretches fibroblasts (the cells in the skin that make collagen) in a way that produces new collagen. This treatment may last longer than many other skin-smoothing products. Recently with advances in PRP (Platelet Rich Plasma), Growth Factor and nonsurgical facelifts (Instalift and Novathreads), you can boost own regeneration of collagen and elastin for a younger and tighter looking face.
The laser/IPL hair removal process involves sending a gentle beam of laser energy through the skin to the hair follicle, where the energy is absorbed by the hair and transformed into heat. This process destroys the hair follicle, preventing new hair from growing.
An Expert Opinion
According to an article in The Journal of Clinical and Aesthetic Dermatology non-invasive skin rejuvenation and laser hair removal are perhaps the two most popular laser procedures. In fact, an intense pulsed light (IPL) laser can treat both superficial vascular and melanocytic lesions, generate collagen stimulation, and affect hair removal.
Whether it involves skin rejuvenation (like skin tightening and photofacial), body shaping (like fat melting and cellulite reduction) or laser hair removal treatments, having someone to schedule appointments with and brag about results to, makes the journey more enjoyable and eventful.
You can give someone you care about the gift of being happy with what she sees whenever she looks in the mirror.