Why would women want to add  lifting weights to their daily exercise routine? Does it really make sence to lift weights iof your not a man? Many trainers seem to think so. Some women weight lifters get involved in fitness competitions. Other women do weight workout with light weights as part of their general fitness routine. This article will explore why weight lifting for women is an exercise that delivers top health benefits for people of all ages.

Women and girls of all ages should be on a consistent weight lifting program.  Several studies have shown that this activity builds bone density and decreases any risk of osteoporosis. Anything a woman can do to prevent osteoporosis (brittle, porous bones that break easily), the better off she will be as she ages. If osteoporosis runs in your family, the sooner you start improving your bone density, the better. Women need weight lifting routines, and the experts agree.

Women who are on a weight-loss (diet) program would do well to include weight lifting in their exercise routine. Strength training builds muscle mass. Muscle burns fat, so the more muscle mass you have, the more fat you are able to burn and the more quickly you will lose weight.

Strength training causes the womens body to release endorphins. The endorphins ease stress, reduce depression and just make you feel good. Over a short time, you will begin to notice that you actually want to work out because you feel so much better afterwards. You will also notice that you have more energy throughout the day and that you are sleeping more deeply and soundly. In today’s hectic world, weight training is one thing you can do that will help your overall ability to cope with stress.

Maybe you have thought about weight training in the past, but are worried about building bulky muscles or getting muscle bound like the body builders you see on TV. You really do not need to be concerned with this. Training with weights to build strength and muscle is much different than competitive weight lifting of body building. People who are not competing, do weight lifting differently than those who are doing it for sport. The average person will use light weights, do more repetitions that are broken up into two or three sets. This type of exercise will only deliver the beneficial aspects of the activity.

The stronger you get, the better you will feel about your body overall. Your clothes will fit better and instead of walking around with slumped shoulders, your body carriage will be more upright. Feeling and looking better will also lead to greater self-confidence. Improved self-confidence is an added bonus to all of the other benefits of weight lifting.

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 and it’s available online and at Amazon. You get nutritional guides, DVD’s and so much more. Let My Audible Trainer and 911- Fitness help you this year to finnaly get the body you always wanted.

Menopause weight gain is something pretty much all females must deal with sooner or later. It just seems to be that the extra weight that you put on is even more difficult to take back off once you hit menopause.

Not everything can be blamed solely on menopause, of course. Things in your own lifestyle must be accounted for as well. It is definite that your metabolism will slow down as you age, but it could also be that you have also slowed down as well. In today’s world it is much easier to drive where we wish to go and eat at drive-thru restaurants all too often. Combining these two things can really bring on the pounds in a hurry. Even if they show how over time, such as a couple of pounds a year. After five years, you would have accumulated between 10 to 15 pounds.

Research has shown that after and during menopause, a female does not require the same intake of calories as in the past. However, we usually tend to consume the same way we always did and we don’t increase the amount of exercise that we do. During this time of life, a few things need to be changed since our body is going through a change as well. What has always been great for us in the past is no longer working properly now.

Remember that with change will come some things that we just really hate! That first item has to do with our diet. To figure out how to cut down your caloric intake, you should first take a good look at your regular consuming routing. Write down what you normally eat, say, Monday through Friday, as this is usually when you eat more on a scheduled basis. We all know that we don’t want to cut things down so much that we are stuck eating rice cakes that taste like cardboard. Plus, we all know we would never stick to that. Who would want to? Take it slowly and trying to reduce your caloric intake by 30 calories now and again and try to make that amount add up to a total of 250 calories throughout the day. This could be just as easy as switching the type of bread you consume or reducing the amount of cheese you pile on your sandwich, or even possibly changing your condiments from mayonnaise to mustard or pickles. Remember that each thing you place in your mouth adds to the calories you intake throughout your day. Keep in mind to include drinks that you consume too. If you find that you must have a carbonized drink during the day, see if by chance you can switch from a soft drink to a club soda with lemon or lime. If you are an avid coffee drinker and do not drink it black and douse it with cream, try to change to milk or try to adjust to the taste of it black. It is best to keep the special treats such as lattes for special occasions or the weekends. This will cut down a lot of calories by having only on the weekend instead of everyday of the week.

With trying to cut here and there little, by little, you should be able to reduce your intake by around 250 calories. If you can remain doing this and possible walk a bit more, or take the stairs instead of the elevator all the time, park further from the store - when safe, you could easily lost around 2 pounds a month without feeling much of a change in your lifestyle. This can help you to get your menopause weight gain under control. Just that small amount of 2 pounds a month can really add up to quite a bit over time. Without depriving yourself, you could lose 12 pounds in 6 months.

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 and it’s available online and at Amazon. You get nutritional guides, DVD’s and so much more. Let My Audible Trainer and 911- Fitness help you this year to finnaly get the body you always wanted.

Can vegetables help you burn belly fat? Does that sounds crazy to you? Well perhaps but let me share this with you.

Firstly, let’s understand that in this modern world we live in, we are constantly exposed to myriad pollutants in our environment and even in the foods we eat. Herbicides, pesticides and petrochemical agents are present almost everywhere. You could try to just eat organic foods and move to a place with lower pollution but the fact remains that you can’t totally avoid them. What you need to know is that certain of these pollutants and chemicals can actually increase the belly fat for both men and women.

What you want to be aware of is a type of chemical called xenoestrogens. Unfortunately, it is almost impossible to avoid xenoestrogens since they are found in our foodstuffs, our environment, in household cleaning agents and even in cosmetics.

The next question you need to ask is what is the effect of xenoestrogens on our bodies? Well xenoestrogens actually make our bodies want to keep those fat on your belly. So what happens is that over time, your tummy fat accumulates and give you that ugly fat belly. So what can you do against this onslaught of xenoestrogens in our modern world?

Thankfully there are things that you can eat that will help you fight against the effect of xenoestrogens and help you burn belly fat. Certain teas, vegetables and spices have been known to have this ability. However, one of the best food that you can eat is a class of vegetables called cruciferous vegetables such as broccoli, cabbage, brussel sprouts, bok choy, kale and cauliflower.

These cruciferous vegetables contains certain unique compounds called phytonutrients such as indole-3-carbinole (I3C) that will negate the effects of xenoestrogens and assist you to burn belly fat faster and more effectively. As a side benefit, indole-3-carbinole has been shown to have strong anti-oxidant and anti-cancer properties as well as improving heart health.

This further goes to show how important vegetables are if we want to have great health. Now that you know the magical benefits of cruciferous vegetables, make sure you make it an essential part of your daily diet so that you can burn belly fat quicker than ever before.

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 and it’s available online and at Amazon. You get nutritional guides, DVD’s and so much more. Let My Audible Trainer and 911- Fitness help you this year to finnaly get the body you always wanted

Due to responsibilities at home and the work place, most women prefer to workout in the comfort of their own homes. Hence, dumbbell training is the best option for women. I want to show you one dumbbell movement that will help you create short, intense dumbbell workouts. Short workouts allow you to stay in shape without spending a lot of time working out.

Dumbbell Clean, Front Squat, Thruster

• This exercise trains 80% of your body. It’s actually three movements in one: the clean, front squat, and shoulder press. For the first part of the movement, stand with your feet shoulder width apart and palms at your sides, holding a dumbbell in each hand.
• Dip down by bend your knees slightly, then reverse the movement, shrugging your shoulders and using momentum to bring the dumbbells towards your head.
• Flare out your elbows as the dumbbells move higher along your body. Bring your elbows out and under the dumbbells. The ending position should be with the dumbbells raised at shoulder level in front of your body with your elbows point out in front of you.
• From this position, squat down as low as possible. Make sure to keep your back straight, chest out, and abs contracted. Front the squat position, stand up As you stand up, lift the dumbbells straight out over your head.
• You should end the movement with the dumbbells pressed out over your head and standing straight up. Return to starting position and repeat. The front squat and press portion of the movement will be easier to master than the clean portion.
• But with practice you will be able to master this part of the movement. The main idea is to explosively lift the dumbbells off the ground and up to shoulder position.
• 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 and it’s available online and at Amazon. You get nutritional guides, DVD’s and so much more. Let My Audible Trainer and 911- Fitness help you this year to finnaly get the body you always wanted.

We all say we want to lose weight, but what we really mean is we want to get rid of the fat cells weighing down our body. There are a variety of ways to lose weight, but many of them do not actually shrink your fat cells and deliver the health benefits you are really looking for. The following safe weight loss strategies will help you think of creative ways to increase fat burn so you not only see a drop on the scale, but look and feel healthier than ever!

Safe Calorie Deficit
You probably already know that in order to lose weight you have to start burning off more calories than you consume, which is called creating a “calorie deficit.” The problem is most people do not know how to go about safely creating that deficit. Rather than just focusing on cutting foods out of your menu to reduce calories, safe weight loss strategies include increasing the number of calories you burn as well.

When you restrict calories severely you will lose weight, but you will also cause havoc for your metabolism which will eventually cause your weight loss to stall. There are also some more serious consequences when you go long periods of time without eating enough to sustain basic bodily functioning.

When you reduce what you are eating some but also increase calorie burn through physical fitness, you will be able to eat more while still burning off fat. In fact, you will find yourself losing weight faster with this safe weight loss strategy than you would by just cutting your calories incredibly low!

Finding a Balance
Safe weight loss plans will never ask you to eat a diet that is incredibly unbalanced. You need the nutrients offered from all of the basic food groups, and when you start cutting some out or drastically reducing them on a regular basis you will interfere with the ability of your body to function properly. For instance, those who go on extremely low carb diets often find that they get dizzy, experience frequent headaches and have trouble exercising due to fatigue.

The goal is to eat a balanced diet that focuses on nutrients your body needs to function correctly. This way, you have the energy you need to get through your day plus endure workouts with spunk and your body is more efficient at burning that stored fat.

Control, Not Elimination
This safe weight loss strategy is tied directly to the last one. Instead of trying to cut out carbs, fats, or other undesirable foods from your diet, learn what your body needs those food sources for and control them accordingly.

For instance, refined carbs such as white bread and sugary sweets are more likely to be stored as fat, but whole grain carbs are your body’s main source of energy. This means you don’t need to reduce carbs in general, but select ones that have not had their valuable nutrients stripped and eat them during the most active portion of your day. This will ensure you always have the energy you need without dumping refined carbs into your system which your body has little to no use for.

In general, safe weight loss is any method that delivers required nutrients to your body and works with basic human nature, rather than against it.

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 and it’s available online and at Amazon. You get nutritional guides, DVD’s and so much more. Let My Audible Trainer and 911- Fitness help you this year to finnaly get the body you always wanted.