Lift Heavy or Light Weights for Weight Loss?

Studies show that lifting heavier weights (8 – 10 reps) creates more weight loss than lifting lighter weights (15 reps or more).  As we age we lose an average of 5 percent of our muscle mass every 10 years after the age of 35 which equates to weight gain.  The only way to offset that is by lifting heavier.

For every pound of muscle we create we burn 50 – 75 calories a day at rest.  And as the muscle increases your bodyfat automatically decreases.

An important note:  If your just starting an exercise program it’s important to start with a beginners program to avoid injuries.  Use lighter weights then gradually increase your weight overtime.

If you decide you need the help of a personal trainer then why not try my very own product it’s called My Audible Trainer, you take my workout to the gym with you, a simple to follow CD (MP3 Compatible) fitness routine that helps women workout. My Audible Trainer utilizes beats, you simply follow the beats, we also provide nutritional guidelines and so much more.  As a business owner, mother, and a personal trainer I want to help women of all ages get fit, to learn more about My Audible Trainer here’s the link.

Women’s Chest Workout With An Ab Crunching Twist

If you are a strong women, carrying out day to day activities are no doubt easier, due to your added endurance from weight training and the aerobic training you pride your self on. Today let’s look at on of my favourite chest exercises, The chest is made up of two pec muscles major pectorals and minor pectorals. It is easily developed with the proper workouts, The Chest Press is the perfect chest workout, here’s how to perform it correctly.

1.) Holding free weights that are going to allow you to do 12 reps, lie with your back on a flat bench, knees bent and feet flat on the floor. The more you bend your legs the easier the exercise will be, thus keeping your legs straight will be more difficult.

2.) Starting position is elbows bent at your sides at shoulder height and your hands positioned over your elbows. Good form is critical to gaining the results from the chest press. Don’t use a weight too heavy this will only mess your form up.

3.) Slowly press the weights up until your elbows are fully extended. Do not lock the arms.

For an added twist designed to hit your abs, lift one leg slowly a few inches off the ground while keeping your abs contracted and your back in a stable and neutral position. You should perform 3 sets of 12 to 15 reps. This chest and ab workout is very effective and may soon become one of you favorites, always use correct form, and ask for help.

If you decide you need the help of a personal trainer then why not try my very own product it’s called My Audible Trainer, you take my workout to the gym with you, a simple to follow CD (MP3 Compatible) fitness routine that helps women workout. My Audible Trainer utilizes beats, you simply follow the beats, we also provide nutritional guidelines and so much more.  As a business owner, mother, and a personal trainer I want to help women of all ages get fit, to learn more about My Audible Trainer here’s the link.

WHY WOMEN OVER 40 NEED MORE PROTEIN

Women over 40 need there protein, a women’s muscle building components are not as responsive to the food they digest compared with men of similar age. What this means is women as they age need more protein in there diets.

British and U.S. researchers have discovered that men’s ability to generate muscle protein increased after they had a liquid meal, but the same was not true of women over 40.

We know that as we age we lose muscle, this loss can cause frailty, disabilities and various diseases, with older women being at greater risk of problems because they have less muscle to start with then men do. Protein should be taken whether you work out or not.

The news about older women needing more protein suggest that women over 40, in particular, should be sure to eat enough protein, good sources of protein include foods like eggs, fish and lean meat such as steak, a protein shake can also serve you well.

If you are a women over the age of 40 get plenty of protein in your diet. Try to take at least 1 to 1.5 grams of protein per pound of body weight.

Women over 40 need extra help and guidance, try my product Myaudibletrainer, women of all ages love it, and the reviews have been great. Being over 40 is not a death sentence, let me show you how to get back and shape and help you take charge of your life again.

Lose Weight And Keep It Off: Here’s How

There are numerous ways to lose weight – regardless how you want to do it. You can jump on the most recent fad diet, or maybe perhaps using a natural balance of eating right and working out. Regardless how you want to lose weight, that’s not the hardest part of the whole ordeal – the hard part comes when you try to keep it off.

How to keep that weight off: Don’t make drastic changes. No matter how dedicated you are to losing weight, changing your diet suddenly and too quickly simply won’t work. Make small changes like instead of drinking whole milk, drink 2%. Likewise, if you drink 2% milk already, drink 1%. Then once you become accustomed, keep dropping down until you’re drinking skim milk. You can try this with a lot of your different kinds of foods, such as salad dressings, cheeses, and mayonnaise.

Concentrate on eating. If you’re always just gulping down a liter of soda and a cheeseburger and fries as your dinner, you’ll always eat like that and not think about it. This is mindless eating that you will never break that habit of if you keep doing it. What you should do is concentrate on eating, enjoy it, and take more time into making healthy meals.

No buffets and second helpings. Ever. You’re not limiting the kind of food you eat, you’re simply cutting off your food supply.

Find physical activities that are not chores, but are instead enjoyable to participate in. If the fad diet you just joined tells you to run 2 miles everyday, that may be all well in good – but if you think running is as fun as going to the dentist, you won’t stick to it for the rest of your life. Do something that is both active and something you like, like playing basketball, walking the dogs, jumping on a trampoline, etc. .

If you decide you need the help of a personal trainer then why not try my very own product it’s called My Audible Trainer, you take my workout to the gym with you, a simple to follow CD (MP3 Compatible) fitness routine that helps women workout. My Audible Trainer utilizes beats, you simply follow the beats, we also provide nutritional guidelines and so much more.  As a business owner, mother, and a personal trainer I want to help women of all ages get fit, to learn more about My Audible Trainer here’s the link.

How To Lose Fifteen Pounds In Just One Month Guaranteed

I have been singing the praises of why women who do morning cardio routines are healthier and more fit than women who don’t, doing cardiovascular exercise early in the morning is very important when it comes to losing weight and getting healthy. I have been a fitness trainer for over 15 years and I swear by the cardio in the morning workout strategy.

Women who combine a low carb diet and a daily morning cardio routine, like jogging, can help a women lose as many as fifteen pounds in just 1 month doing cardiovascular first thing in the morning. And if you are disciplined enough to continue and exercise in the AM, you are guaranteed to keep the lost weight off.

The womens body is a very complex machine. When our bodys wake up from a good nights sleep it starts looking for food to fuel it through the day. Many nutrionalist believe that fasted morning cardio works, and that it is key to weight loss.

Lets look at why the morning cardio weight loss plan works so well.

While you are sleeping your body uses up the energy from the food you ate through out the day to repair cells and restructure your organs. This simply means the body is in a fasted state and this is what we strive for when we want to burn some fat off and shed some pounds.

Food we eat is turned into glucose for the our cells to absorb them. As we sleep are body’s are healing and our muscles are repairing, this causes a depletion of the glucose that flows your blood.Without all that glucose, it’s hard to find the energy to get through your early morning workouts. But with out this glucose your body will turn to fat to give you the strength it needs to complete a good workout.

This is why this morning cardio strategy works so well for losing weight.

More reasons why you should do your cardio in the morning, our liver stores glycogen along with the muscles and fat cells. I know you don’t understand but glycogen is a molecule that is conformed into glucose when your body calls upon some added energy. When we are asleep we are in a fasting state and this depletes the blood glucose levels in the women’s body, this is good because it instructs your liver to release glycogen to power through your bodily functions.

Without the glucose and glycogen to give your body the energy it needs to exercise early in the morning your body will look to your fat cells to get the strength it needs to workout, and complete the cardio routine effectively. Working out and doing your cardio in the early morning is a very simple way women wanting to lose more weight is to start doing your exercises first thing when you wake up. The reasons this strategy is so effective is complicated, but trust me it works, like I said the women’s body is a complex thing to understand, but when we know how to manipulate it for our benefit it can do what you want it to do.

If you decide you need the help of a personal trainer then why not try my very own product it’s called My Audible Trainer, you take my workout to the gym with you, a simple to follow CD (MP3 Compatible) fitness routine that helps women workout. My Audible Trainer utilizes beats, you simply follow the beats, we also provide nutritional guidelines and so much more.  As a business owner, mother, and a personal trainer I want to help women of all ages get fit, to learn more about My Audible Trainer here’s the link.

Spinning For Fitness..Whats The Big Deal

What is Spinning?

Spinning is an aerobic exercise that focuses on developing and increasing cardiovascular fitness. Workouts take place in a small group setting ranging from ten to 20 people at a fitness or workout center lead by a specially trained spinning instructor. Spinning classes utilize a specially designed stationary bicycle called a spinning bike. Unlike regular stationary bikes at the gym, spinning bikes are made of stronger materials designed to withstand intense spinning workouts with varying resistance levels.

Spinning class is a fantastic place to build up your aerobic endurance. Your first Spinning class may seem impossibly hard, but you’ll notice that over time classes become more manageable. Here are some tips for building up your endurance in Spinning class.

Start slowly. Building up endurance requires slow and steady progress so don’t expect too much, too soon. Be consistent with your Spinning. Endurance is something that requires dedicated training. You can’t just attend classes here and there, you need a dedicated schedule to truly improve your stamina.

Spinning can give you a great full-body workout, especially throughout the muscles in your legs and buttocks.

But keep in mind, spinning classes are not for everyone. While spinning is generally regarded as a low-impact form of cardiovascular activity, it can also be quite rigorous, especially for newcomers who are not accustomed to such a workout.  If you decide you need the help of a personal trainer then why not try my very own product it’s calledMy Audible Trainer and it’s available here. You get nutritional guides, DVD’s and so much more. Let My Audible Trainer and911- Fitness help you this year to finnaly get the body you always wanted.

Eat Real Foods not Fake ones

Are you looking to lose weight and burn some calories studies show that people that eat carbs and drink more milk are guaranteed to burn more calories. Let me explain complex carbohydrates and fiber pump up your metabolism by keeping insulin levels low after you eat. By skipping meals, you slow down your metabolism and prime your body to store fat,”  because spikes in the production of insulin send a signal to your body that it’s time to start storing fat. And in order for your body to stockpile fat, it has to slow down your metabolism, causing you to burn fewer calories. thus gaining or not losing any weight even though your eating less.

When you restrict the number of calories your body has for fuel, your metabolic rate can drop temporarily. That makes it easier to pack on the pounds and harder to burn them off again. Drink more milk you’ll lose weight because the calcium in milk is a metabolic trigger . dieters who consumed between 1,200 and 1,300 milligrams of calcium a day lost nearly twice as much weight as dieters getting less calcium.

Also, a recent study shows, eating “diet foods” like ones containing Olestra can actually pack on pounds – not reduce them. Eating fake fat can turn into real fat if not careful.  To lose weight quickly and safely, eat natural foods like fruit and vegetables.

If you decide you need the help of a personal trainer then why not try my very own product it’s called My Audible Trainer, you take my workout to the gym with you, a simple to follow CD (MP3 Compatible) fitness routine that helps women workout. My Audible Trainer utilizes beats, you simply follow the beats, we also provide nutritional guidelines and so much more.  As a business owner, mother, and a personal trainer I want to help women of all ages get fit, to learn more about My Audible Trainer here’s the link.

CURE DEPRESION WITH A SALAD VITAMIN B FACTS

Foods That Relieve Depression:  Many people are depressed these days and for good reason. Dis you know a simple salad with some grilled chicken or fish can help reduce stress and keep you from being depressed. Leafy greens arugula, chard, and spinach are rich sources of  vitamin B, which are part of the assembly line that manufactures feel-good hormones such as serotonin, dopamine, and nor-epinephrine. Also according to a study published in the Journal of Neuroscience Nursing, a lack of B6 Vitamins can cause nervousness, irritability, and even depression.

Women Over 40 Four Easy Fitness Tips To A Healthy Life

When women reach the age of  forty, our likelihood of contracting high blood pressure, heart disease’s, mild diabetes, some form of osteoporosis, painful arthritis and obesity, go through the roof. Women over 40 also begin to lose muscle mass and bone density is greatly effected as well. It’s just a fact when women reach the age of 40 things go down hill, FAST!! Proper exercise and a healthy diet can manipulate your body’s natural aging process, but where do you start?

What if I told you that there are 4 easy 30-minute workouts done weekly than can lower your risk of contracting these diseases by ten fold. You’ll raise your good cholesterol, lower your bad cholesterol, greatly boost your immune system, burn off  UN-healthy fat, build more muscle mass, lose unwanted weight and even look a few years younger. The 4 simple exercise for women over 40 are effective and can even be fun!

For women who are going through menopause, the proper exercise routine can reduce the hot flashes, lessen joint pains, ease the mood swings, lower your anxiety level, help ease your depression and even cure insomnia. I can’t tell you how important working out when your 40 or older really is, because that would take all day, but the fact is it may save your life.

Getting in shape has positive effects on every physiological system in your body. For the best results we must combine, aerobic exercise. The aerobic routine can be power walking, dancing, jogging, even bike riding, the choice is yours take your pick. Your goal is too make your heart beat faster, this will make your blood vessels widen, causing more oxygen to be delivered to your muscles and rid your body of harmful toxins. Your brain will also release chemicals that will enhance your mood, there called endorphins, and aerobic exercise triggers them, oh you will also burn calories and lose fat.

The next important exercise involves weight training. Lifting weights will build muscle and add strength, weight training increases bone density, improves your posture, lowers the risk of lower back injury’s and tones and shapes your arms, legs and even the butt. When we build muscle it can increase the metabolic rate by as much as fifteen percent? Having a faster metabolism will help burn more calories and cause weight loss. You don’t have to lift heavy weights, some hand weights from Walmart will do fine.

The power of  Yoga and Pilate’s, when we practise stretching we improve our flexibility, strengthen our core body and improve our balance. Stretching will also help your joints maintain their range of motion, and make getting out of bed a whole lot easier. Proper stretching techniques can learned from taking a yoga class, or a Pilate’s class at the local gym. Yoga classes our a great way to meet more friends too, you never know you may even meet your significant other there if your single.

Even just a little bit of exercising can improve your health. It all adds up, but you must start a fitness routine if your at or above the age of 40, it’s vital to your well being and your life depends on it. This New Year why not vow to change your life, it’s easy once you know how.

If your going to start a exercise routine and still not eat right your just going to be spinning your wheels. Start drinking plenty of water, water is key to getting healthy. Eat more, eating 5-6 small meals a day will speed up your metabolism and cause weight loss. Start a new diet that’s includes foods that are loaded with vitamins and minerals, especially Vitamins A, C and E, and selenium and zinc.

If you decide you need the help of a personal trainer then why not try my very own product it’s called My Audible Trainer, you take my workout to the gym with you, a simple to follow CD (MP3 Compatible) fitness routine that helps women workout. My Audible Trainer utilizes beats, you simply follow the beats, we also provide nutritional guidelines and so much more.  As a business owner, mother, and a personal trainer I want to help women of all ages get fit, to learn more about My Audible Trainer here’s the link.

WHAT DOES MENOPAUSE FEEL LIKE

If you are a women over 40 you may be noticing something is wrong, may be your having hot flashes or maybe you have aches in your joints, both are symptoms of menopause, but there are more such as memory loss, lack of concentration, headaches and the feeling that sex just doesn’t interest you anymore. Many women suffering from menopause have trouble sleeping as well.

Women with menopause know that hot flashes are very real. But just what is a hot flash? A hot flash is a sudden rush of intense heat which flows through your entire body. A hot flash may be happening if your face feels red, and you begin sweating, you may even be experiencing anxiety or become irritable. Hot flashes are uncomfortable to say the least, most women find hot flashes to be unbearable. Hot flashes will last a couple seconds, and can last for several minutes. Hot flash symptoms will vary from woman to woman.

Hot flashes have been known to happen in women suffering from perimenopause, but others say they didn’t start until after the last menstrual period has occurred. Hot flashes can last from 3 to 5 years and are at there worse the year that follows the last menstrual period. Some women, have even told me that there hot flashes never go away.

Some research suggests that hot flashes will occur in the first 2 years following menopause and will slowly lessen as time passes. I guess how a women’s body will handle menopause will vary and it really is hard to tell how long your symptoms will last.

Women looking for menopause relief, should pay attention to both there physical condition and stay in touch with there emotional state of mind. If you find menopausal symptoms are interfering with your daily activity and causing you to be more and more unhappy, seek help from a doctor to see what you can do to lessen the symptoms of menopause.

Women over 40 need extra help and guidance, try my product Myaudibletrainer, women of all ages love it, and the reviews have been great. Being over 40 is not a death sentence, let me show you how to get back and shape and help you take charge of your life again.

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