Active. Healthy. Well.

Vitamin D may boost weight loss

Benny Jones Jr. — Fri, 20 Aug 2010 02:52:39 +0000

Vitamin D may boost weight loss. News study. Researchers measured blood levels of vitamin D in 38 overweight men and women before after an 11 week diet in which they consumed 750 fewer daily calories than their estimated total caloric needs. Result. Higher levels of vitamin D were associated with greater weight loss while following the diet. Researchers. Shalimar Sibley, M.D., mph.

Eating right but still gaining weight

Benny Jones Jr. — Fri, 20 Aug 2010 02:37:11 +0000

You’re eating heart-healthy fish, snacking pretzels and drinking soymilk/almond milk. So how come you’re still gaining weight? The answer very likely lies in how much you’re eating. ”People are so focused on fat or carbs, they’re blind to the huge portions of [colonel-dense foods they are being served,” says Barbara Rolls, Ph.D., co-author of The Volumetrics Weight- Control Plan: Feel Full on Fewer Calories (HarperCollins, 2002).

Not to mention the huge portions we serve ourselves. As a result, 64 percent of Americans are overweight, as opposed to 47 percent 25 years ago. Since the U.S. Department of Agriculture (USDA) surveyed serving-size standards in the late 1970s, a typical cookie is eight times bigger, a serving of pasta is almost six times as generous, and steaks are three times as large as they were 27 years ago, says researcher Lisa Young, R.D., Ph.D., an assistant professor of nutrition and food studies at New York University in Manhattan. No wonder we weigh more. We’re taking in more than 300 additional calories per day — about 20 percent more than we did back in 1971, according to the Centers for Disease Control and Prevention.

Now here’s the good news: You can gain control of your weight. The key is portion control, not willpower, say diet and nutrition experts. That’s why we’ve put together this guide to help you understand what’s too much and learn to be satisfied with less. First check out our day’s worth of delicious, satisfying recipes that show you clearly what portion control means. Then turn to page 220 to learn how too-large servings wreak havoc on a diet and what you can do about it.

Not too big, not too small

Here are a day’s worth of delicious, nutritious dishes that are just the right size.

Breakfast

Toasted Oatmeal With Almonds, Raisins and Apple
Serves 1
Prep time: 5 minutes
Cook time: 7-8 minutes

1 tablespoon slivered or sliced
almonds
1/2 cup old-fashioned rolled oats
(not instant)
1 cup nonfat milk
1 medium apple, cored and diced
1 tablespoon seedless raisins
1 teaspoon brown sugar
teaspoon ground cinnamon

Lunch Herbed Tuna Sandwich With Mediterranean Veggie Salad

Serves 1
Prep time: 15 minutes
Cook time:1 minute
Chilling time:15 minutes

Salad

‘/4 cup white-wine
vinegar
1 teaspoon olive oil
1 clove garlic, peeled
and halved
1 bay leaf
‘/2 cup cauliflower florets
1 carrot, sliced
1 stalk fennel or celery,
sliced
5 olives, any variety
1 teaspoon drained capers
Salt and ground black pepper

Sandwich

1 3-ounce can white tuna in water,
drained
1 tablespoon minced roasted red
pepper (from water-packed jar)
1 tablespoon fat-free mayonnaise
1 tablespoon chopped fresh basil
Salt and ground black pepper
2 2-ounce slices whole-grain bread
1 red lettuce leaf

Keyphrases

Vegetable Side Dishes Under, General Mills, Citrus Vinaigrette,
Creamy Cucumber Ranch Salad Dressing, Food Guide Pyramid, United States,
Tomato Herb Vinaigrette, Basic Dinner Salad, Burger King, Penn State,
Raw Vegetables Under, Taco Bell, Eating Lab, Pizza Hut,
The Volumetrics Weight-Control Plan,controlling calories, affect satiety, reclosable plastic bag, soft tub margarine,
caloric beverages, satisfying portions, energy density spectrum, same calories,
lower energy density, ranch salad dressing,
vegetable cooking spray, cup sliced banana, satiety signals, low energy density,
bum calories, energy dense, weight management program,calorie level

Image courtesy of: Dr. Joel Fuhrman Diseaseproof.com

Big Wheels: Get Stronger Legs at any fitness level

Benny Jones Jr. — Sat, 24 Jul 2010 17:27:56 +0000

Your quadriceps or legs rarely move in isolation, a more functional approach, is to pick exercises that work the quads in conjunction with the hips, hamstrings and glutes.

For example, perform three sets of the following exercise for leaner-looking legs.

BEGINNER: LUNGE WITH DUMBBELLS

Stand with feet shoulder-width apart, holding a 5-pound dumbbell in each hand at shoulder height or hanging by your sides, palms in. Lunge right foot forward and lower left knee close to floor until it makes a 90 degree angle. Hold for 2 counts; return to starting position. Do 10 reps and switch legs.

INTERMEDIATE: BODY BAR SQUAT

Start with feet shoulder-width apart, toes pointing forward. Hold a body bar or barbell behind you, resting
on shoulders, palms facing forward. Squat until your thighs are parallel to the floor. Press through heels as you stand up, being careful not to lock your knees. Do 10 to 12 reps.

ADVANCED: SINGLE-LEG BALL LUNGE

Position an exercise ball behind you, resting left foot on top. Holding a 5-pound dumbbell in each hand, arms hanging by your sides, lower into a lunge with your right leg. Make sure your knee does not go past your toes. Rise back up and repeat 8 to 10 times; switch legs.

For more information about building shapely butt and thighs read, Erika Dillmans, “The Little Butt & Thigs Workout Book“. According to Eriks, t’s easier than ever to get thinner thighs and a tighter tush! Every year, people spend millions of dollars on fitness gad-gets that promise a better lower body, but with no results. Now, for fitness en- thusiasts of all levels, comes THE LITTLE BUTT & THIGHS WORKOUT BOOK.

Erika’s book brings a concise, appealing approach to toning two of the most stubborn areas of the body. Incorporating the personal and engaging style of all the little books, it includes exercises and workout combinations that fit every woman’s busy schedule, helping them to develop the perfect derriÈre as quickly and as painlessly as possible. This charming book is an essential pocket guide for firming the lower body. Readers will finally have the shapely, strong, sexy butt and thighs they’ve always wanted.

Keyphrases

positioning lower body, back knee touching the ground, fat gram allotment, head aligned with spine, tension through both ranges, landing foot heel, midchest height, minutes target pace, nutritional fitness goals, exercise alignment, unattached leg, ascent roll, keep torso erect, descent sit, hip sled, average stride length, wellness profile, front lunge, lower body training, centering plate, week with respect, lower body development, nonworking leg, percent fat calories, progress this week

Rx Overtraining: Prescription for overtraining

Benny Jones Jr. — Fri, 23 Jul 2010 18:47:48 +0000

Up to 70 percent of runners sustain overuse injuries during any one-year period, according to a study from California State University. One runner who knows the signs is Suzy Favor Hamilton, a four-time Olympian and author of Fast Track: Training and Nutrition Secrets From America’s Top Female Runner (Rodale, 2004). “If you have any of the following symptoms, you may be overtrained: slower running times, constant aches or chronic injuries such as sprains or fractures that won’t heal or lack of motivation and energy,” says Hamilton.

These five training tips will help get you back on your feet:

Take a full week off.
Bump up your caloric intake by 10 percent with equal portions of lean protein, starchy carbs and unsaturated fat.
Give yourself time to take a nap five days a week.
Take a daily multivitamin/multimineral supplement.
If you still feel tired, skip running for another week and repeat steps two to four.

Suzy Favor Hamilton competed in Olympics in 2004. She is a six-time U.S. national champion in middle-distance events. At the University of Wisconsin, she was one of the most successful collegiate runners in NCAA history. Her popularity has led to cover stories about her in Fitness and Runner’s World.

Key phrases

full warmup, phosphagen pathway, rice cake with honey, lactic acid pathway, recovery jog, cheat meal, unprocessed carbohydrates, female athlete triad, recovery run, cheat day, tempo run, base phase, conditioning phase, competition phase, hill repeats, running muscles, lactate threshold, outdoor season, eicosapentanoic acid, recreational runner, female runners, running economy, race pace

Hormones: Are they the cause for your weight gain?

Benny Jones Jr. — Thu, 25 Feb 2010 03:42:46 +0000

They affect cravings, metabolism and your ability to maintain your weight. Here’s how to make them work in your favor.

As your body’s master chemicals, hormones can have a profound effect on your emotions, appetite and metabolism. It’s easy to blame the occasional mood swing or candy craving on your hormones. After all, your body is being told what to do by your hormones.

However, weight-loss specialists are still divided over how much impact your hormones actually have on your waistline; ultimately it is you that makes the choice between fresh cherries and Cherry Garcia. But scientists say the following are six weight-related areas in which hormones do play a definitive role. Knowing what they are, and how you’re affected by them, can help ensure that your weight-loss plans stay on track.

1. Your appetite

Your pancreas produces two main appetite-regulating hormones: insulin and glucagon. When you eat, your pancreas pumps out insulin, which helps transport nutrients into your cells for use as energy. It also tempers your desire to eat. When you don’t eat, or when you exercise for an extended period of time, your pancreas produces glucagon, which triggers the breakdown of stored energy sources and makes you feel hungry. Although insulin is generally an appetite suppressant, it can turn on you if you consistently fail to eat a balanced diet. “Eating erratically or consuming sweets in excess can cause a spike in blood sugar levels and a quick corresponding rise in insulin; such surges actually stoke appetite, creating a desire for more sugar,” says Pamela Peeke, M.D., author of Fight Fat After Forty (Viking Press, 2000). In other words, if you eat a lot of highly processed carbohydrates, the increased insulin output may make you hungrier—for cookies, cakes and candy. “However, eating foods that are high in fiber and protein slows the release of glucose into the bloodstream, which normalizes the insulin response,” explains Dr. Peeke.

OUTSMART YOUR HORMONES:

Know when you are the hungriest and plan your meals and snacks to coincide with those moments – after a workout or during your mid-afternoon energy slump. (A food diary can help you pinpoint these times.) Choose foods that make you feel full while also providing nutritional sustenance. Load up on vegetables and protein (extra-lean beef, seafood or poultry) and use a small amount of fat (salad dressing, reduced-fat cheese, olive oil) for satiety. For a snack, combine a piece of high-fiber fruit with a serving of protein.

2. Weight gain

Consistently overeating creates a vicious cycle: Your pancreas produces more insulin in response to more food. As you put on pounds, still more of the hormone is needed. Large fat cells can become resistant to insulin, so your pancreas needs to pump out more and more of it. Research consistently shows that chronically high insulin levels cause cravings for carbohydrates. Even worse, insulin resistance can ultimately lead to Type 2 Diabetes, a deadly disease that has reached epidemic proportions among children. Age also reduces cellular response to insulin; researchers suspect that this is one reason women gain weight as they get older. Although decreased activity plays a distinct role, insulin resistance may also be a factor.

OUTSMART YOUR HORMONES:

It’s critical to balance what you eat with how often you exercise in order to prevent weight gain. Eating a healthy diet and exercising (briskwalking or bike riding) at least 30 minutes a day five days a week can help improve insulin sensitivity.

3. Stress eating

In response to high-stress situations, your adrenal glands release the hormone cortisol, which ensures that you have the fuel you need to fight off a barbarian, flee from a tiger or just get through a crazy deadline at work. Without it, your body would be unable to sustain the high state of alertness required under intense pressure. Unfortunately, cortisol also boosts cravings for simple carbohydrates and fat – concentrated sources of calories that are easily converted into usable energy. In fact, researchers at the University of California at San Francisco found that women who secreted high levels of cortisol ate more and showed a preference for foods that were packed with sugar and calories. But here’s the really bad news: Chronic stress puts your body into cortisol overdrive and that turns your flat abs into flab. A high cortisol output gives you a spare tire, says Dr. Peeke. “Because abdominal fat is close to the liver, it can be quickly mobilized to fuel large muscle groups.” Coincidentally, a larger waistline also puts you at risk for insulin resistance.

OUTSMART YOUR HORMONES:

Daily exercise inhibits an overzealous cortisol response and reduces the effects of stress in general. Increase your activity to at least 30 minutes five times a week – the minimum the government recommends for optimal health. Also, develop a stress-reducing plan – an after-work pedicure, walk or yoga class. Taking time to relax helps boost the production of beta-endorphins, chemicals that inhibit cortisol production.

4. PMS cravings

They’re not just in your head. Normal fluctuations in the hormones progesterone and estrogen during the weeks before your period do create cravings for chocolate, sweets and salty snacks. In fact, in a study published in the American Journal of Clinical Nutrition, researchers found that women consume more during the 10 days after ovulation. “It’s your body’s way of triggering energy storage in anticipation of the added metabolic demands of pregnancy,” explains Dawn Jackson, R.D., a Chicago-based dietitian.

OUTSMART YOUR HORMONES:

Don’t deprive yourself. “If you fight your cravings, they’ll only come back with a vengeance,” she says. However, going overboard can fuel negative emotions such as guilt, which nobody needs dur-

ing a bout of PMS. Use your good judgment and shop around for portion- controlled treats: a single wrapped chocolate, a one-ounce bag of baked chips or an ice cream sandwich.

5. Your womanly shape

“Estrogen is a sex hormone that helps pad the hips, thighs and lower abdomen with fat stores in anticipation of pregnancy and motherhood,” says Judith Reichman, M.D., a gynecologist with Cedars-Sinai Medical Center in Los Angeles. (Studies show that weight gain is also a possible minor side effect of the use of oral contraceptives, which contain synthetic estrogen.) These fat stores not only protect a growing fetus but also fuel the production of sex hormones throughout your life, helping to regulate your menstrual cycle. Cursing your curves is a futile exercise. “Your shape is mostly determined by genetics,” says Dr. Reichman. In fact, striving to achieve a super-slim silhouette if it’s not your genetic destiny can be detrimental to your health. “Compulsive exercise and excessive calorie restriction can curtail estrogen production, which hampers your sex drive and ability to conceive,” says Dr. Reichman. “It may also put you at increased risk for osteoporosis.”

OUTSMART YOUR HORMONES:

If your body mass index (BMI) is 25 or above, you are at risk for major chronic illness like heart disease and cancer, and you should consider embarking on a weight-loss plan. But don’t take it too

far; a BMI below 18.5 places you at risk for bone deterioration. {Link to site article} (Find out your BMI at activehealthywell.com.)

6. Weight maintenance

New research has revealed that maintaining your weight loss after dieting may not be a matter of willpower. In fact, a hormone called ghrelin makes it more difficult to stay at a healthy weight once

you reach it. Ghrelin is a potent appetite booster and, in a cruel twist of fate, dieting seems to spur it into action – a recent study published in the New England Journal of Medicine found that diet-induced weight loss can cause ghrelin levels to jump as much as 24 percent.

OUTSMART YOUR HORMONES:

Despite the obstacle that ghrelin presents, regain isn’t inevitable, according to Anne Fletcher, R.D., author of Thin for Life: 10 Keys to Success from People Who Have Lost Weight and Kept It Off (Houghton Mifflin, 2003). In her interviews with more than 100 people, Fletcher noted that a positive outlook plays a key role in preventing’ rebound pounds. In fact, researchers with the National Weight Control Registry, a database of people who have lost at least 30 pounds and kept them off for at least a year, have found that successful weight maintainers are less likely to indulge in negative thoughts regarding their weight. The majority of Fletcher’s subjects had other factors in common too. They monitored their weight at least once a week, kept track of their diet, ate portion-controlled low-fat foods, refused to give in to judgmental self-talk, viewed their new eating habits as permanent and exercised on a regular basis.

Other hormones that regulate weight

Cortisol

Often, hard-to-budge weight is a symptom of a hidden medical problem. You could have hypothyroidism (sluggish thyroid function), a condition that slows down your metabolism and makes it tough to lose weight, or Cushing’s disease, characterized by high levels of the hormone cortisol in the blood. A glut of cortisol triggers weight gain, mostly in the trunk and face.

Ghrelin-Leptin

Within the past few years, science has linked our ravenous appetites to genes and hormones. Among the hormones that fuel these urges are ghrelin and leptin, known as the “hunger hormones.” Ghrelin is produced mostly by cells in the stomach lining. Its job is to make you feel hungry by affecting the hypothalamus, which governs metabolism. Ghrelin levels rise in dieters who lose weight and then try to keep it off. It’s almost as if their bodies are trying to regain the lost fat. This is one reason why it’s hard to lose weight and maintain the loss.

Sources: Hormones: Are they the cause for your weight gain?

Fitness, How Not to Die, Women’s Hormones, Women’s Moods

Fusing asian and mediterranean diet for a simple way to eat healthy

Benny Jones Jr. — Thu, 25 Feb 2010 02:03:55 +0000

You have promised yourself yet again to lower your cholesterol levels and/or lose weight, but you feel tempted when you see others eating unhealthy or maybe you smell steak grilling? There’s no reason to feel guilty; more and more people—me included—prefer a plant-based diet (think whole grains, beans, nuts, fruits, and vegetables) augmented with lean chicken, turkey, or fish: a la Paleo, UltraMetabolism and the China Study diet recommendations. Follow the simple steps below to create a healthier kitchen and improve your dietary habits overall.

Prep your vegetables

With all the washing, peeling, chopping, and cooking involved, preparing vegetables can be time consuming. The solution? Partially cook them the day you bring them home from the market. Start by cleaning and trimming the veggies, then blanch them (dunk in a big pot of boiling water for a minute or two). Drain, rinse in cold water, strain, then place in zipped plastic bags to store in the refrigerator. They’ll last five days or longer (and take up half the fridge space). To serve, just warm them in a pan with a little olive oil and a touch of garlic. This works especially well with green vegetables such as broccoli, string beans, spinach and other leafy greens, and asparagus.

Grains

Another time-saving trick: Separately cook several kinds of whole grains—bulgur, quinoa, barley, and brown rice, for example—and store in tightly covered containers in the refrigerator (they’ll last up to a week). At mealtimes, mix together and reheat in the microwave. You can top them with some of the vegetables you have on hand or toss in some diced cooked chicken or beef.

Lean Proteins

Keep your pantry stocked with a range of protein sources. Pick up various types of canned beans so you can add a quick protein and fiber boost to grains, pasta, soups, and salads. Nuts are also high in protein and heart-healthy monounsaturated fats. When you do have meat, poultry, or fish, think of it as an embellishment, not the main event. You can either have a regular-size portion of meat once or twice a week or eat it in smaller amounts every day; slice about 3 ounces into strips and lay them on top of your grain or vegetable dish.

Source:
Adapted from materials provided by Shape

Womens fast weightloss workout #1

Benny Jones Jr. — Tue, 15 Dec 2009 04:31:38 +0000

The Top 10 Benefits of Strength Training for Women

Women are finally warming up to free weights, and recognizing strength training as a major player in the battle against fat loss.

Here are the top 10 benefits women receive from strength training:

1) Increased Metabolic Rate- adding muscle increases metabolism naturally.

2) Increasing and Restoring Bone Density- prevent and fight osteoporosis by building strong bones.

3) Increased Lean Muscle Mass- each pound of lean muscle mass burns 35-50 calories per day.

4) Injury Prevention- a solid foundation strengthens our bones, ligaments, and tendons.

5) Improved Balance- strong leg and core muscles help stabilize us.

6) Decreased Risk of Coronary Disease- strength training can reduce blood pressure and cholesterol levels.

7) Aids Rehabilitation and Recovery- the best way to strengthen and recover from an injury is to slowly build your strength around the injured area.

Enhanced Performance in Sports, Exercise and Life In General- climbing stairs, carrying the kids, or walking with your spouse becomes more enjoyable.

9) Aging Gracefully- strong muscles build a strong body. Strength training and fitness can help keep aging bodies in well-working condition.

10) Feeling Better and Looking Better- strength training reduces overall body fat, it tones our muscles and it builds confidence.

These top 10 benefits all come for free when you begin a proper strength training routine. Be sure to check with your doctor before beginning any new fitness program.

Womens Fast Weightloss Workout #1

High Knee Drill

1. Stand in place with feet hip width apart.

2. Drive knee up towards chest and quickly place the foot back on the ground.

3. Drive other knee up in a moderate to fast jog with minimal ground contact time.

Sets Reps

1 30sec

2 30 sec

3 30 sec

Single Leg Hip Extension

1. Lie on your back on the floor with your knees bent and feet flat on the floor or on a balance disc.

2. Raise one foot into the air and press your other foot into the floor or disc until your hips come up off the floor.

3. Press until your hips are at full extension.

4. Return to the starting position and repeat for the prescribed repetitions. Repeat with the other leg.

Sets Reps

1 15
2 15
3 15

Dive Bomber Pushup

1) Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.

2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.

3) Start position: Extend the elbows and raise the body off the floor.

4) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor starting with the head first and follow with the shoulders and waist. It should look like you are diving down towards the ground.

5) Return to the start position by extending at the elbows and pushing the body up.

6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Sets Reps

1 15

2 15

3 15

Crunch

1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.

2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
3. Return to start position.

Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Sets Reps

1 20

2 20

3 20

Pushup Superman w/ Alternating Arms

Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground.
Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds.

Sets Reps

1 15

2 15

3 15

Lying Side Crunch

1) Lie with back on floor or bench with knees bent.

2) Start position: Let your knees fall to the right so that your hips are somewhat rotated.

3) Leading with the chin and left shoulder, contract abdominal muscles and raise left shoulder off floor or bench towards left knee.
4) Return to start position. Repeat with other side.

5) Remember to keep head and neck in neutral position throughout movement. Do not twist excessively – elbow does not need to touch knee.

Sets Reps

1 20

2 20

3 20

Mountain Climbers

1. Start by getting on your hands and feet in a prone position.

2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth.

3. Repeat this movement for the required number of seconds.

Sets Reps

1 30 sec

2 30 sec

3 30 sec

Modified Pullup

1) Adjust bar at waist height on power rack. Lie on back and position body under bar so that bar is directly over chest region.

2) Start position: Grasp bar with overhand grip (palms facing forward) and shoulder width apart. Elbows should be facing forward with the backside of body off the floor Only the heels are together in contact with ground.

3) Pull body up towards bar until bar touches chest.

4) Return to start position.

Sets Reps

1 15

2 15

3 15

Single Leg Bound to Box

1. Assume a stance with your feet parallel and shoulder width apart.

2. Explode up using one foot onto the box by pushing off the forward foot. Other leg should be driven up to help clear the box.

3. Land on opposite foot and repeat according to prescribed repetitions.

Sets Reps

1 15

2 15

3 15

Squat Jump

1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.

2) Arms should be in the “ready” position with elbows flexed at approximately 90°.

3) Lower body where thighs are parallel to ground.

4) Explode vertically and drive arms up.

5) Land on both feet and repeat.

6) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

Sets Reps

1 10

2 10

3 10

Diamond Pushups

1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.

2. Place hands in the center of your chest and form a diamond shape with your index fingers and thumbs. Feet should be at hip width with toes on floor.

3. Start position: Extend the elbows and raise the body off the floor.

4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.

5. Return to the start position by extending at the elbows and pushing the body up.

6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Sets Reps

1 15

2 15

3 15

Strength training vs. Cardio; Why strength training will always trump aerobics

Benny Jones Jr. — Thu, 10 Dec 2009 04:35:05 +0000

Strength training vs. Cardio aerobics, here’s why strength training

will always trump aerobics

Strength training is important, it builds muscle which prevents injury and keeps our bodies healthy. Most women, when faced with the task of fitting an appropriate exercise regimen into their tight schedules, tend to focus their limited time on those activities that they believe will burn the most fat and/or calories.

In their quest to get healthy, lose fat and ultimately attain the much-coveted feminine version of a hard body, women typically prioritize the traditional cardiovascular activities known to be effective for burning large percentages of fat and calories.

In the gym, they may dedicate hours to the treadmills, stair steppers and elliptical machines, while basically shying away from the weight machines and dumbbells. Under the mindset that they must avoid gaining “bulky, masculine muscles”, women may half-heartedly use the weight equipment, but only with minimum poundage settings, less enthusiasm, and only when convenient.

With what we know today, this common view of weight lifting as being exclusively for those who wish to look like extreme body builders is very outdated. This belief is not only counterproductive for women seeking their ideal physique, but it can cause them to miss out on the several health benefits of incorporating weight training (one of several types of “strength training”) into their fitness routines.

Over the last decade, researchers have made extremely compelling arguments for the benefits of weight training for women–especially for those over the age of fifty. Below are some of the specific reasons why women should consider making weight training a part of any comprehensive and successful exercise routine.

The Top 10 Benefits of Strength Training for Women

1) Increased Metabolic Rate- adding muscle increases our metabolism naturally.