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Saturday, 4 July 2009

Weight Loss and Muscle Building Tips For Women - Debunking Common Female Exercise Myths by Jamin Thompson

As a nutrition and fitness success coach, fitness model and self proclaimed "fitness guru" I have been approached several times by women in my gym asking me the best way to "tone up, get a flat tummy, lose cellulite, get a firm butt, etc.." the classic woman body complaints.
Most of them are shocked when I tell them that there is not a secret formula that the pros are keeping from the general public. It is simple, work hard and eat healthy. Be aware of what you put into your body and stay dedicated to your plan. This is the key to fitness success! The road will not be easy, but with the proper mindset and a solid plan, your destiny is in your hands.
In my experience, most women psych themselves out before they even set foot in the gym. Most of them are simply afraid to fail! This inherent fear of failure prevents many women from achieving their goals, and keeps them feeling down in the dumps. Instead of making excuses ladies, put your foot down and take a stand. Accept the fact that sacrifices will need to be made, and risks need to be taken. It is the black door principle.

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As the legendary Black Door story goes: a soldier is captured by the enemy and is facing the firing squad at his execution. For his last wish, the execution officer gives him two options. He asks, would you like to die by the firing squad or would you choose to walk through that black door over there? The soldier, fearing that some horrible, evil death waits behind the black door, chooses the firing squad and is quickly executed. Afterwards, the execution officer is asked by his second in command, what was behind the black door. The execution officer replies, well it is freedom but nobody ever chooses it!
Make the choice. Determine who you want to be and figure out the best way to get there. Do not blame others for your own fear of commitment. The thing that we all fear most in life is committed failure, or trying our hardest and failing. However, you will never know what your true potential is unless you set your self-doubt aside and give it a shot.
Here is will try to dispel a female training myth that is widespread in many gyms these days. This is a classic myth that holds most women back from achieving their fitness goals. Hopefully I can shed some light on this fallacy, and offer some insights on how women can effectively transform their bodies.
The Myth: Lifting Weights will make me look Manly.
I think that most women believe this as an absolute fact! However, in reality, lifting weights will not make you develop muscle like a man! Women do not have enough muscle building hormones that can generate a lot of increased muscle mass. Men have about 25 times more of these essential muscle building hormones than women do. Breathe easy ladies! The women who try to build muscle, and try to do so religiously, have a terribly hard time accomplishing this because the odds are stacked against them. In order for an average woman to pack on serious muscle, she would need a technically sound training routine, a custom individualized nutrition program, and vigorous dietary supplementation.
Women and men were born with many hormones flowing throughout our bodies. The main ones are called DHEA, estrogen, testosterone, and progesterone. We all share these four essential hormones, however men and women have different concentrations of each. Both men and women have hormones coursing through their bodies. Men have much higher concentrations of testosterone and DHEA, and women have higher concentrations of estrogen and progesterone. The reason many men are able to build quality muscle mass is because they possess high concentrations of testosterone. Now you may be wondering how the heck these bodybuilder type women have way more muscle than most guys and are bigger and more ripped than ever. The answer is: They take prescription doses of testosterone and other drugs to help them build muscle. Do not do this ladies it is bad for your health!
One of the great benefits to resistance training is that it increases lean muscle tissue. Lean muscle tissue has a thermogenic effect, which means it burns fat. Therefore the more muscle you add, the more fat you burn at rest. An extra five pounds of muscle can translate into 10 pounds of fat loss. This translates into an increase in your resting metabolism RMR and a leaner, and sexier you. Recent studies indicate that for each pound of muscle gained, you will burn 35 to 50 more calories per day. So, if you gain three pounds of muscle, you will burn about 40 more calories per pound, which equates to 120 additional calories per day, which translates into roughly 3,720 additional calories per month and ultimately results in a weight loss of 10 to 12 pounds in a single year!
There are many benefits to resistance training. Building muscle is just one of the benefits, but definitely not the only one. Most women want to have the sexy, toned, fit look that they see in fitness magazines. In order to achieve this desirable look, you must incorporate moderate strength training into your workout routine and have a solid nutrition program. Do not get caught up doing mindless cardio on the stair stepper machine for hours, and jumping from fad diet to fat diet. This is not how it works! Add a few pounds of muscle and burn fat the easy way.
Bone Health:
We have all seen the studies that many women are at increased risk for osteoporosis. Strength and resistance based training is a good way to reduce your risk of this devastating disease. Osteoporosis reduces bone mass, and causes weak bone structure. Some of the risks associated with this disease are: an increased vulnerability to fractures of the hips, wrists, and spine. According to the National Osteoporosis Foundation, 28 million Americans suffer from this disease, 80 percent of which are women. In fact, statistics show that over 60% women over the age of 55 will suffer from an osteoporosis-related fracture during their lifetime. Ladies, please protect yourself now and incorporate a resistance based training program into your arsenal. Your body will appreciate it later in life.
I sincerely hope that you have benefited from the information in this article. Remember ladies, ditch the old wives tales and age old myths about fitness training. Incorporate some resistance based exercises into your routine for maximum mind, health, and body benefit!
Jamin Thompson is an internationally recognized fat loss expert, fitness model, motivational speaker, and sports performance expert.
His e-book, The 6 Pack Secret, is one of the best selling fat loss e-books on the internet with readers in over 100 countries. His fitness articles have also been published in many popular fitness websites and magazines across the world.
Register for his Free Hardbody Fitness Newsletter and get the latest cutting edge fitness tips delivered directly to your email.


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