Archives May 2020

Weight training for women

weight training offers many benefits. First of all, due to its short-term and long-term effects on metabolism and when it comes to burning fat that can both help you lose weight and body fat until you maintain the new weight already gained. Since you lose less protein and more fat, you will maintain the tone of the body that others lose when they diet.

Numerous studies have shown that weight training can improve physical and mental health, decrease musculoskeletal disorders and some of the problems associated with aging, such as mobility of osteoarthritis, osteoporosis and loss of muscle mass .

The results of weight training help to raise hemoglobin levels by up to 25% in men and women, and increase the stroke volume – more blood circulating at any given time -. Therefore, it increases exercise tolerance and reduces fatigue.

Entrenamiento con pesas en la mujer

Unfortunately, while it is clear that using weights offers many benefits, many women avoid it because they are afraid of becoming too muscular and manly. So they stay away from the use of weights. They only do aerobics, yoga, Pilates and ultimately, they trick themselves into getting the body they really want.

Another reason some women don’t use weight training is because they want a toned physique, but not a big volume with big muscles. These women fear that building muscle will actually make their appearance look worse. Adding muscle will actually help support your metabolism and allow you to lose fat in those problem areas

Weight lifting can take the place of yoga, Pilates, and aerobics. In fact, there is no other form of exercise that offers as much as weight lifting.

While women who lift weights will gain some extra muscle, they will only accentuate their feminine appearance, they will never gain muscle like a man.

Hormonal differences and the effect on muscles and exercise

In general, unless the woman is using anabolic steroids, being too muscular for women is a myth. Women will not look manly if they train with weights. That’s because they don’t have the hormonal and genetic apparatus to create the amount of muscle that men can.

Higher levels of the hormone testosterone in men lead to differences in muscle and fat mass, and differences in response to exercise, including the effect on lipolysis (process metabolic process by which the body’s lipids are transformed to produce fatty acids and glycerol to meet energy needs) and protein synthesis.

Testosterone increases muscle protein synthesis and net muscle protein balance leading to increased muscle mass. Ovarian hormones can inhibit muscle protein synthesis. As a result of the huge differences in sex hormones between men and women, women do not have the ability to gain large amounts of muscle mass.

This is an important point for normal women to understand. No matter how much exercise they do, they will never get muscular.

What to consume in post-training

After you have finished your training , your body is very exhausted and looking for nutrients to use to start the repair process, which allows us to heal and get stronger for our next exercise session . During the first 90 minutes after our training session, our insulin sensitivity is much higher and slowly decreases.

This is because our weight training routine has shocked our body and uses a lot of its fuel right away and is willing to replace it. So during this time, it is a good idea to eat a lot of carbohydrates.

Increased insulin levels after training is not harmful and will not cause an increase in fat storage as the nutrients will go to skeletal muscle at this time.

After training, fast absorbing carbohydrates are recommended. You will need blood sugar levels to rise rapidly to transport nutrients to the muscles . Carbohydrates with a glycemic index of 100 would be the most optimal. We also want it to be in liquid form for faster absorption. Maltodextrin and dextrose are the best options.

Que se debe consumir en el post-entrenamiento

After your training you can consume up to 30% of your total daily calorie consumption without worrying since your body will not store it in fat, as I said before. There are several things to take into account when post-training:

  • Don’t stop eating, even if you’re not hungry or don’t want to.
  • Drink plenty of water with food and afterwards.
  • Eat some protein with your meal, so carbohydrates and water will help transport protein into the cell to begin repairing muscles. (There will be a small insulin spike in your system.)
  • Try to avoid consuming fat with this meal, as it slows down the rate of digestion and lowers the insulin spike.
  • A post-workout drink, such as a commercial meal replacement supplement, is optimal for providing adequate amounts of protein and carbohydrates, to aid protein synthesis and limit protein breakdown.

Supplements you can use in post-training:

1. Whey protein

It is essential in creating the insulin spike and in helping to build new muscle. It is a must to consume it if you train. Some say you need a ton of protein right after training, but if you eat tons of protein, you’re just going to pee it out.

Protein companies want to make you think that you should consume large amounts of it and that way they make more money. So don’t eat more protein than your body can handle or you’ll end up in the bathroom.

2. Dextrose and maltrodextrin

These are also very important in achieving your insulin spike. It also helps to quickly reload your glycogen reserves. They are cheap and you can buy them in almost any store.

3. Creatine

During the insulin spike, if creatine is present in the blood, it enters the muscle along with the insulin. Creatine increases your ATP (adenosine triphosphate) stores faster rather than letting your own body replace them.

4. Antioxidants

These supplements are important in reducing muscle fatigue. They are used for your body to create the two enzymes to control free radicals. They reduce muscle fatigue by preventing free radicals from damaging muscle tissue. Some oxidants are vitamin E and C or zinc, to name a few. There are many more and you can buy them as supplements.

5. BCAA (branched-chain amino acids)

BCAAs are great for maintaining nitrogen balances. They are digested in skeletal muscle and prevent muscle fatigue.

28 quotes from Greg Plitt to give you the best of yourself

These quotes by Greg Plitt will inspire you to work hard to achieve your goals and dreams.

Greg Plitt was considered a fitness icon in addition to being a coach, motivational speaker and having participated in several films as an actor and as a model. Driven by his passion for fitness, he soon learned that his ability to inspire people to get in shape could apply to any and all areas of life.

Greg Plitt changed the lives of many people. He repeated many times that he had the best job in the world, motivating people and pushing them to be stronger.

Unfortunately Greg passed away in an accident but his legacy lives on through all the motivational videos and quotes that continue to help people every day.

frases de Greg Plitt

Greg Plitt quotes

1.“When you have a purpose for every action, every action has a result.”

2. “You have a life to live. Why wait until tomorrow to start? ”

3. “You must believe in yourself enough to be the person right now that you want others to remember you for later.”

4. “Opportunities don’t knock on the door. They come when you knock on the door. ”

5. “In life, it is not the person with the best genetics or the type with the most potential who wins. It is the person with the greatest perseverance who wins. He’s the one who’s always willing to get up and do it over and over again. ”

6. “Life isn’t about waiting for the storm to pass, it’s about dancing in the rain.”

7. “Second by second, you lose the opportunity to become the person you want to be. Take charge of your life. ”

8. “Happiness is when you finally connect your mind with your body.”

9. “An hour of pain produces a lifetime of pride.”

10. “If you mentally believe it will happen, your body will find a way to make it happen physically.”

11. “The only reps you don’t grow with are the reps you don’t do.”

12. “Bet on yourself. If you bet on yourself, you will never lose. ”

13. “Once you know where your current limits are, then you know how to break them, surpass them… keep growing.”

14. “When you help yourself, you feel good. But when you help someone else heal, it’s something no chemical medicine can match. It’s the best high in the world. It’s addictive, it’s contagious, and the world needs more. ”

15. “The most difficult things in life are the ones that get the least done, but they provide the most.”

16. “If tomorrow was the last day, would you do what you have to do today? If that answer is no, then you are alive but you are not living. ”

17. “Your mind is the strongest and most valuable muscle you can build in the gym.”

18. “Time is the most valuable asset on earth, an asset that depreciates. Don’t waste another moment in life when you are not at your highest potential, making the most of the time you have in life. ”

19. “Success doesn’t know about things like it’s cold, early, or tired. It only knows if you showed up or not. ”

20. “It is early morning and your competition is still sleeping.”

21. “Time is ticking, are you becoming the person you want to be?”

22. “Walk through the mud in life, if you ever want to reach higher ground.”

23. “The difference between a winner and a loser is that they both failed, but the winner comes back up and does it over and over again until he gets away with it.”

24. “Sacrifice yourself today to improve tomorrow, be willing to pay that sacrifice with pain, because pain is just a message that you are fixing something that is insufficient in your life.”

25. “Have the right mindset and the body will follow you, you will lose some battles in life, but if you always put your heart and your passion as the main objective, you will win the war, that’s what it gives you the strength to get off the ground … and do it again. ”

26. “There are two types of pain, the one that breaks you and the one that changes you. In the gym, pain is felt as a result of weakness leaving the body. Physical pain is the pain of transformation and progress. The longer you hold on, the harder it will be to accept the idea of ​​failure. ”

27. “Why cry for missed opportunities when you have the ability to smile at the opportunities you have experienced? The past has created who you are NOW, where we learn and grow from the past, never resting through past accomplishments or allowing past failure to paralyze us in our current endeavors. ”

28. “Your body is the house you are obligated to live in for the rest of your life. You cannot sell it, you cannot mortgage it. All you can do is modify and improve it. Or you can neglect it. There is only one house you can live in. What kind of house do you want to live in? ”

What Greg Plitt quotes were your favorites?

One of our favorite phrases is: “If you mentally believe it will happen, your body will find a way to make it happen physically.” We hope their words help you become the best version of yourself.

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What was your favorite phrase? Leave a comment below.