The myths about women’s weight training and female bodybuilding
Women’s Weight Training Myth #1: Weight Training Makes You Bulky.
The truth is: Due to the fact that women do not and cannot naturally produce as much testosterone (one of the main hormones responsible for increasing muscle size) as males do, it is impossible for a woman to gain huge amounts of muscle mass unless anabolic steroids are used in conjunction with an extremely aggressive weight training program and bulking diet.
Women who conduct weight training without the use of steroids get the firm and fit cellulite-free looking body that they’re looking for provided that they follow a good nutrition program and cardiovascular workout as well.
Women’s Weight Training Myth #2: Weight Training Makes You Stiff & Muscle-Bound.
If you perform all exercises through their full range of motion, flexibility will increase. Exercises like flyes, stiff-legged deadlifts, dumbbell presses, and chin-ups stretch the muscle in the bottom range of the movement. Therefore, by performing these exercises correctly, your stretching capabilities will increase.
Women’s Weight Training Myth #3: If You Stop Weight Training Your Muscles Turn Into Fat.
This is like saying that gold can turn into brass. Muscle and fat are two totally different types of tissue. What happens many times is that when people decide to go off their weight training programs they start losing muscle due to inactivity (use it or lose it) and they also usually drop the diet as well.
Therefore bad eating habits combined with the fact that their metabolism is lower due to inactivity, and lower degrees of muscle mass, give the impression that the subject’s muscle is being turned into fat while in reality what is happening is that muscle is being lost and fat is being accumulated.
Women’s Weight Training Myth #4: Weight Training Turns Fat Into Muscle.
More alchemy. This is the equivalent of saying that you can turn any metal into gold; don’t we wish! The way a body transformation occurs is by gaining muscle through weight training and losing fat through aerobics and diet simultaneously. Again, muscle and fat are very different types of tissue. We cannot turn one into the other.
Women’s Weight Training Myth #5: As Long As You Exercise You Can Eat Anything That You Want.
I wish this were true! However, this could not be further from the truth. Our individual metabolism determines how many calories we burn at rest and while we exercise. If we eat more calories than we burn on a consistent basis, our bodies will accumulate these extra calories as fat regardless of the amount of exercise that we do. This myth may have been created by people with such high metabolic rates (hardgainers) that no matter how much they eat or what they eat, they rarely meet or exceed the amount of calories that they burn in one day unless they put their mind to doing so. Therefore, their bodyweight either remains stable or goes down.
Women’s Weight Training Myth #6: Women Only Need To Do Cardio & If They Decide To Lift Weights, They Should Be Very Light
First of all, if you only did cardio then muscle and fat would be burned for fuel. A woman needs to do weights in order to get the muscle building machine going and thus prevent any loss of muscle tissue.
Keep in mind also that the muscle gained through weight training will ultimately be responsible for toning your physique.
Women that only concentrate on cardio will have a very hard time achieving the look that they want. As far as the lifting of very light weights, this is just more nonsense. Muscle responds to resistance and if the resistance is too light, then there will be no reason for the body to change.
Bottom line: Women Should Train Hard
11:43 pm • 8 January 2013 • 6 notes
"Girls, Girls, Girls"
Whether you’re booty poppin’ or panty dropping, this is the perfect mix for any occasion by some of your favorite female artists from the 80’s, 90’s, and today.
I’ll be adding more throughout the weeks… Enjoy!
1:22 am • 8 January 2013 • 7 notes
Hoisin Salmon with Mango and Avocado salsa
- 2 salmon fillets
- 1/4 cup hoisin sauce
- 2 tablespoons soy sauce
- 1 tablespoon sriracha
- 1 tablespoon sesame seeds
- 1 avocado, peeled, pitted, and diced
- 1 mango, peeled, pitted, and diced
- 1 lime
- 1/4 cup chopped red onion
- 1/4 cup chopped cilantro
- salt and pepper
- Preheat the oven to 400F.
- In a small bowl mix together with hoisin, soy sauce, and sriracha.
- Place the salmon on a oven sheet and rub with hoisin mixture.
- Sprinkle with sesame seeds.
- Bake for 10 minutes or until fully opaque through the center.
- In another bowl toss together avocado, mango, lime juice, red onion, and cilantro.
- Season with salt and pepper.
- Serve salmon with the salad next to it, or on top of it. Rice optional.
Thought I’d try something new. It’s simple, quick, and DELISH. Enjoy!
11:43 am • 5 January 2013 • 30 notes
Seared Scallops with Lemon-Butter Sauce
- 1.5 pounds sea scallops (about 12 large)
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1/2 cup sweet white wine
- 2 tablespoon chopped fresh parsley
- 1 tablespoon minced shallots
- 2 teaspoons grated fresh lemon rind
- 2 teaspoons butter
- at scallops dry with paper towels; sprinkle with salt and pepper. Heat a large nonstick skillet over medium-high heat. Add scallops; cook 2 to 3 minutes on each side or until browned. Remove scallops from pan; keep warm. (I just put a big bowl covering it all)
- Add white wine and next 3 ingredients (parsley, shallots, lemon rind), scarping pan to loosen browned bits (don’t use a metal spatula). Add butter; cook 2 minutes or until butter melts and sauce is slightly thick. Return scallops to pan; cook 2 minutes. Serve scallops with sauce.
11:09 am • 5 January 2013 • 13 notes
5 Health Benefits of Almond Butter
Peanut butter has always been the popular sandwich spread, but recently almond butter has emerged as the healthier alternative to use in your diet. Almond butter, which is equally delicious, is more nutritious than most other types of sandwich spreads. Below you’ll find the health benefits associated with the consumption of almond butter.
1. Good for the Heart: The number one health benefit of almond butter is that it is good for the heart. It is rich in monounsaturated fats, which are the type of fats that reduce levels of cholesterol and decrease the risk of heart ailments. Dipping your biscuit in almond butter or spreading it on top of your bread certainly gives your heart a healthy boost.
2. Lower Blood Pressure: Almond butter is also known for lowering blood pressure because it can decrease cholesterol levels. When cholesterol accumulates in the blood vessels of the body, it makes it difficult for blood to flow more freely to different organs. When this happens, the heart will pump more strongly and this can result in high blood pressure. Lowering the cholesterol will also lower blood pressure. Apart from that, almond butter also contains minerals that are effective in reducing blood pressure. These minerals are calcium, potassium, and magnesium, which work hand in hand to decrease the pressure and resistance in the blood vessels to maintain the proper level of blood pressure.
3. Control Blood Sugar: Almond butter is a sweet and tasty dessert that will not do any damage to your blood sugar levels. In fact, it can even help control levels of blood sugar in your body by reducing the sudden increase in blood sugar and insulin which usually happens after you eat a carbohydrate-packed meal. This makes it an ideal part of the meal if you are suffering from diabetes.
4. Rich in Antioxidants: Oxidative stress is a common problem in today’s society. Free radicals that do cellular damage to your body are present everywhere. This is why it is important to have proper intake of antioxidants, such as vitamin E and flavonoids, which fortunately can be found in almond butter. Almond butter, thus helps protect cells from oxidative stress and reduces the risk of heart disease and other ailments associated with it.
5. Help With Weight Control: There is a common misconception about nuts and weight gain. Since nuts, such as almonds, are high in calories, many people who are on a weight loss program tend to avoid eating them. However, you should know that almonds are high in protein, fiber, and monounsaturated fats. They’re also incredibly delicious! People who eat nuts are less likely to become overweight than those who avoid them.
There are so many things to love about almond butter. Not only is it sweet and luscious, it is also high in nutritional value. If you aren’t making it yourself, I recommend Barney Butter (pictured above). It’s a little pricey, but seriously the best I’ve tasted so far, and not watery like MaraNatha, the popular brand sold at Costco.
10:10 am • 13 November 2012 • 1 note