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It’s no surprise that this is still the most common female strength training myth. Frequent, progressive, heavy weight lifting with basic compound exercises does not make women big ‘n bulky.
The true culprit that gives a woman a bulky appearance is excess body fat. Period.
I can deadlift 330 pounds, perform weighted chin-ups, parallel bar dips, and squat 1.5 times my body weight. I’ve been called “big ‘n bulky” only once, as explained in the video. All of my female clients participate and perform progressive weight lifting (though I always use exercises that are appropriate for each woman and that she prefers), and no one in my 10 years of personal training ever complained of getting “bulky”.
Many women are hesitant to lift heavy weights at first because of this prevalent myth, but after a few weeks, they love the physical AND mental results they achieve. Bottom line — progressive strength training helps women build the body they truly want. It also helps increase self-confidence, which is an incredible bonus.
Giving Of Just Weights
Let's pray like: Jesus, King David, Daniel, Prophetess Anna, Paul and Silas and you!
Luke 18:1 (KJV)
1 And he spake a parable unto them to this end, that men ought always to pray, and not to faint;
Matthew 6:9-13 (KJV)
9 After this manner therefore pray ye: Our Father which art in heaven, Hallowed be thy name.
10 Thy kingdom come. Thy will be done in earth, as it is in heaven.
11 Give us this day our daily bread.
12 And forgive us our debts, as we forgive our debtors.
13 And lead us not into temptation, but deliver us from evil: For thine is the kingdom, and the power, and the glory, for ever. Amen.
Let us pray untill we have the answer!
Over the past few days we have taken a look at the definition of weight and began looking beyond the physical weight we carry. There are invisible weights of stress, anxiety, fear, doubt that become a mental mass that becomes burdensome, and debilitating. These weights sap our energy and focus causing us to become sluggish and ineffective when pursuing goals, dreams, or just living life. On today's broadcast we will continue the conversation as we answer the question, "What's weighing you down?" Our biblical example is Barak (Judges 4).
When people think of changing their habits for the better, exercise is usually the first thing they think of to add to their plate. Yet it doesn't, and possibly shouldn't, be the starting the point. Join us to talk about ways to live happier, healthier and more energetically without so much emphasis on the exercise component.
For those of us who knock around the game from time to time, that think we know what we are doing when we step into a gym to train for anything athletic, there are a select few who go beyond the weights and focus on the individual and what their goals are. Nick Mancuso is a Certified Strength and Conditioning Specialist Via National Strength and Conditioning Association (NSCA) and knows how to get his clients from Point A to Point B. "Athletes spend hundreds of hours perfecting their craft. Many times, coaches may be unaware of basic human physiology and the essential movement patterns necessary for increasing performance." More than a trainer, more than a coach, Nick has helped many achieve their goals by remembering the single greatest idea, that people can go much further than they ever thought possible. Hashtag Sports will have the honor to interview Nick and his unique and passionate approach to training, the partnership he has with his clients, and much more.
Check out Nick on Instagram: http://instagram.com/nickytreatz/
In this episode the two seasoned vets explore the topics of body weight training and building muscle without weight. They interview Todd Kuslikis from AShotOfAdrenaline.net.
Through a long journey of rehabing injuries, participating and teaching martial arts, and exploring the mind-body connection, Todd became obsessed with mastering his own bodyweight through calisthenics and learning how to build mass and strength while just using his own body weight.
Jesse Stoddard, fitness boot camp business coach, personal trainer, and author featured in CNN Money, along with the well-known and highly regarded fitness expert Georgette Pann, owner of NutriFitness Bootcamps, the founder of Sure Victory Fitness Bootcamp Club, and creator of the famous Sure Victory Boot Camp Business in a Box program, host this discussion about the personal training career and fitness business. Along with exclusive interviews with fitness experts and trainers who run successful fitness boot camp companies, they discover why some personal trainers fail and others succeed.
The first reason we are going to give weight training a point in the fat loss wars against cardio training is due to the calorie burn after the workout is completed.
Studies have demonstrated that after a weight training workout, the metabolism can be boosted for up to 36 hours post-workout, meaning rather than burning say 60 calories an hour while sitting and watching TV, you're burning 70. While you may think, 'Big deal - 10 extra calories', when you multiply this by 36 hours, you can see what a huge difference that makes in your daily calorie expenditure over that day and a half.
When you figure out that on a monthly rate, it becomes even clearer how regular participation in a weight lifting session will really increase your calorie burning and thus fat burning capacity.
With cardio training, you might get an extra 40-80 calories burned after a moderate paced session, and this will depend upon the exact intensity and duration of the workout.
Frequent Intense Training Nutrition Ethusiasm Stretching and Sleep Part Two
TODAY WE LOOK AT THE EIGHT COMPONENTS OF FITNESS
F.I.T. is designed to rapidly burn fat and build muscle. F.I.T. consists of eight components;
Theocentric Mental Skills
F.I.T. will provide everything you need to know to burn fat while building muscle. F.I.T. will accomplish the above by focusing on eight categories, aerobics or cardiovascular conditioning, weights or resistance training, nutrition or diet, mental dynamics or thinking skills, flexibility or stretching, recovery or rest, adaptability or change and finally intensity.
All eight components must be present to produce a fit body.
Making exercise a habit can help lower your blood pressure. It also gives you more energy and is a great way to ease stress and feel better.
Check in with your doctor first if you're not already active now. They'll make sure you're ready for exercise. Since an active lifestyle is good for your blood pressure, your doctor will likely be all for it.
You can do any activity you like, and you don't need to go to a gym. As long as you're moving around and making your heart beat a little faster or breathing harder can work. That includes brisk walking, jogging, swimming, biking, lifting weights, or doing yard work.
Every feisty woman out there knows she needs to exercise and, after 50, we’re especially prone to losing muscle mass. So how can we best build strength and muscle, yet do so without injury?
Help is on the way! Dr. Karl Knopf, author of Weights for 50+ is joining us to share the ways we can remain healthy, enjoy an active lifestyle, and keep our metabolism revved to fight the dreaded middle-aged spread. So, if you’re looking to achieve vibrant wellbeing in a safe and effective way, you’ll want to be sure to join us for this life-enhancing information.
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