Ladies Won’t Bulk Up When Weight-Lifting

By Okan Caylak

LADIES LIFT ! DONT WORRY YOU WON’T BULK UP.

Whenever I ask my female clients about their fitness goals the answer is usually the same, “I want to tone up and lose weight”. They also say , “I don’t want to bulk up so I don’t want to lift too much or do heavy weights.

Firstly I want to clarify that women will not bulk up by doing weight training. The reason behind this is testosterone. testosterone is a responsible for building muscle.women have 15-20 times less testosterone than man.Because men have more testosterone, they are much more equipped to gain muscle. Because women do not have very much testosterone in their bodies, they will never be able to get as big as men.

The side effect of the fear of bulk-up is that most women don’t do strength training only cardio.Cardio is good for your heart , lungs and ,endurance etc. but it is a small part of the total. It is very hard toning up your arms, legs, abs or other parts of the body and loosing weight without weight training. Strength training is one of the healthiest thing anyone can do especially women.

Here is the main benefits of strength training for women:

  • Strength training increases your metabolism and BMR(basal metabolic rate)so that you burn more calories 24/7
  • Increases lean muscle tissue which builds strength and endurance
  • Losing fat and toning up.
  • Strengthens your bones reducing your risk of developing osteoporosis
  • Improves posture
  • Increases energy levels and mood through the release of brain -chemicals that reduce anxiety and chronic illnesses.

SO LIFT LADIES, LIFT HEAVIER!!!! 

Okan Okan is passionate about helping people transform their lives and reach a better quality of life through health and fitness.His goal is to inspire and educate you with the necessary tools you’ll need to make to permanent and positive lifestyle change. Okan has an bachelor degree in Sports Science from Ege University Izmir/Turkey.He is a qualified PE teacher with background in playing and coaching competitive football and swimming.He is a REP level 3 personal trainer and He believes that if a workout doesn’t challenge you, it wont change you. Details: Ege University Bachelor degree in Sports Science, REP level 3 personal trainer, award in Circuit Instruction, award in teaching personal training outdoors, award in indoor Cycling, award in GP & Exercises Referral.

The Muscle Gainer – Salmon Stuffed Red Potato

By Fitmen-Cook

You’ve just crushed your workout and, after catching your breath, the first thing on your mind is food. Yes, you need protein, but you’re probably hankering for carbs. After all, your depleted glycogen stores aren’t going to replenish themselves. Whether your tooth is sweet or savory, a stuffed potato could be the way to go! We all harp on the importance of post-workout protein, but we often forget about the importance of carbs. So, next time you go to grill that steak, throw on a side of baked potato. Or, better yet, make that hot potato the star of your dish. Try this muscle-building recipe to satisfy your hunger, kick-start recovery and growth, and get you primed for your next gym session.

THE MUSCLE-GAINER: SALMON-STUFFED RED POTATO

If you want to build muscle and add size, eating salmon and potatoes is the way to go. It’s hands-down delicious. Adding salmon is a great way to “dress up” a staple bodybuilding meal. You may never eat salmon and red potatoes the same way again. Ever.

Ingredients

  • 6 oz Wild Salmon (measured raw)
  • 240 g Red Potato (baked)
  • 1/8 cup 2% Greek Yogurt
  • 1 tbsp Parmesan
  • 1/4 cup Green Onion
  • 1 cup Grilled Asparagus Seasonings
  • Pepper
  • Coconut Aminos
  • Chipotle
  • Garlic (optional)

Directions

  1. Bake a red potato until soft.
  2. Season wild salmon with 1 tbsp  coconut aminos, pepper, and Mrs. Dash chipotle seasoning.
  3. Bake salmon in the oven for about 10 minutes until finished. Then, flake the salmon with a fork and set it aside.
  4. Once the potato’s finished, slice it down the middle and remove the insides with a spoon. Place the contents in a bowl.
  5. Mix the potato contents with Greek yogurt, green onion, and fresh garlic. Keep stirring until the contents are creamy.
  6. Add salmon to the mixture and blend with a fork. Season with sea salt to taste.
  7. Top with parmesan cheese (if desired) and enjoy!

NUTRITION FACTS

Serving Size (1 potato)

Recipe yields 1                  Amount per serving

Calories                              466

Total Fat                            14 g

Total Carbs                       42 g

Protein                              46 g

Improving your Run Performance and Preventing Injury

By Chris Mckeown

First key to improving your performance and preventing injury is robustness training. This involves a series of exercise that can be done everyday or every other day. The idea of these exercises is to prepare your body so it can deal with the riggers of endurance training. These are normally simple exercises that focus on glute activation, hip flexor and core strength. A strong core makes a strong runner.

Some good exercises for this would be:

  • Jack knives
  • Swissball hamstring curls
  • Single leg deadlift
  • Glute walk
  • Side planks (most importantly)

These exercises become especially important if you work at a desk job as we have all heard the health risks associated with sitting at a desk all day have made numerous headlines in the past year. And outside of the serious health risks, a sedentary lifestyle from nine to five can also have an impact on the quality of your afternoon run workouts. Because we sit on our butt all day, it sometimes forgets what it’s supposed to do when we go to run. If you go directly from your desk to the roads, your glutes may have trouble engaging.

This dormant-to-active transition can result in more stress on your quads, hamstrings and lower-leg muscles, which aren’t cut out to do all of the heavy lifting. You have to view the glute as the huge motor of a machine, All of a sudden you’ve shut down the biggest part of the machinery and now you want the smaller components to do all of the work that can lead to serious injury.

Next up is running form. Running form and efficiency are directly related. Quite simply, poor running form results in wasted energy. The less energy that is wasted due to form flaws, the more can be spent in getting you to the finish line faster.

Yes, there are runners who are able to race well with idiosyncrasies, or even ‘horrible’ form but using such cases as an excuse to ignore your own glaring form issues is likely holding you back. Nearly everyone can make improvements, and progress is possible with just a small amount of work.

The main points you want to focus on are:

  • Posture: no more than 1 degree of forward body lean with shoulders back and head looking about 5m in front of you.
  • Foot strike: your foot should be striking the ground on the outside of the middle of your foot and directly under your centre or gravity. This allows your muscle to absorb the impact and prevent knee and hip injures. (this transition should be done over a 6 month period starting with just 10% of your weekly mileage to prevent over stressing your calf.)
  • Cadence: when running your cadendnce should be at 180 beats per minute. This once again prevents you overloading muscles and makes for a much efficient gait as the less time your foot is in contact with the ground and less time your muscle is under load. Remember to always get some to look or film what you are doing as what it feels like isn’t always what it looks like.

Now, for the myth of weight training for endurance athletes. Most people think that lifting heavy weights is going to make you bulky. This is not true. Getting bulky comes down to the nutrition you are eating. So by doing the correct type of strength training you can increase muscle strength without gaining masses of weight that would affect your performance. What this means is that your muscles are stronger and in turn your body will recruit less muscle fibres with each stride saving you energy and making you much more efficient.

After training is where the real gains are made. So, this comes down to getting enough sleep/rest, stretching, foam rolling and most importantly the right nutrition. The goal of post-exercise nutrition is to restore muscle and liver glycogen stores, improve hydration and repair muscle tissue. You should eat 15 to 30 minutes after exercise, preferably as soon as possible, when the muscles are most receptive to fuel. Muscle replenishment and tissue repair can be accelerated if you combine carbohydrates and protein together in a ratio of 4 to 1. Along with nutrition hydration is equally important weigh yourself before and after exhaustive exercise to determine how much water you lost. Stay hydrated by consuming at least 24 ounces per pound of body weight lost within six hours after exercise. Performance begins to decrease after only a two percent loss in body water. Include electrolytes to eliminate the risk of Hyponatremia if engaging in activity for more than four hours.

These are just a few simple things that will hep you with your performance. Remember if you try any of these changes please remember the 10% rule in anything you do to prevent injury. And most the most important thing of all to performing at your best is to enjoy what you are doing. So go out and have some fun with it all. About

 

[author] [author_image timthumb=’on’]https://www.morefit.co.uk/wp-content/uploads/2014/10/Chris-McKeown-MoreFit-Personal-Trainer.jpg[/author_image] [author_info]Chris is a Personal Trainer at MoreFit St Paul’s and has worked with people from many different backgrounds, all with their own goals and abilities. He is passionate about exercise and physical activity and truly believes that we are happier when we are healthier. Throughout my life I have taken part in a variety or sports from rugby and rowing to my true passion of adventure races and running, were I have competed in events from coast 2 coast races to ultra marathons. I use this passion for health and fitness to inspire and motivate my clients to reach and surpass any goals they have and live a happier, healthier and MOREFIT LIFE.[/author_info] [/author]