Weight Train for Weight Loss

Including weight training in your exercise/weight loss plan will make the overall difference in the outcome of your new healthy lifestyle/diet change.  Not only will you build more calorie burning muscle to aid with speedier fat burning, but your body strength and shape will transform. And muscle acts as an active furnace which increases your metabolism and burns fat all day, even while you sleep!

• The library has an assortment of books to get you started at home lifting weights and/or exercising.
• You don't need alot of hand weights. Plastic milk jugs filled with water at varied levels can work fine.
• Use your own body weight with calisthenic type floor exercises (push ups, sit ups, etc). You will not only be strengthening your muscles but burning calories too.
• Weight bearing exercise also increases bone density to avoid osteoporosis.  Burn fat & build bone density at the same time!
• There are very few legitimate excuses as to why you cannot do an exercise program at home.
• Exercise videos and DVDs can transform your living room into your gym!
• The chances of you building the huge muscles you see in the magazines is slim unless this is what you intentionally train for.  Women cannot genetically build the huge muscles that men do.  The testosterone is just not there.
• Weight training strengthens muscles to not only be stronger but lessen possible injuries.
• Weight training increases your self-esteem and self-confidence as well as improve your balance and coordination.
• This type of exercise improves overall health by enhancing your immune system, decreases blood pressure and risk of many diseases such as diabetes.

So, if you are not doing the above already, get started today! Go to your local library or book store to get your guide! Take your health into your own hands. When you feel sore from your first workout, remember that it only lasts until your body gets accustomed to the changes and that the soreness is your muscles saying “Thank You!”

Osteoporosis Prevention

Osteoporosis is the slow, progressive loss of bone mass threatening 44 million Americans (80% of those affected are women), which occurs without symptoms or pain until a person's bone starts to break, typically in the hip, spine or wrist.

For stronger, healthier bones, follow these simple prevention strategies:

• Consume enough calcium, 1,000 to 1,300 milligrams of calcium daily, through foods or supplements.
• Don't skip the Vitamin D - 400 to 800 IUs  (Some calcium supplements include Vitamin D right in it).
• Do weight-bearing exercises like walking, jogging, stair climbing, dancing or weightlifting on a regular basis. Don't forget to check out Body Togs and the Walkvest on my website.
• Eat a healthy, well balanced diet with plenty of fruits, vegetables, fiber & low fat dairy products.
• Quit smoking! Smoking is a leading risk factor for osteoporosis as well as heart disease, lung cancer and many other life-threatening conditions.
• Limit your alcohol intake to no more than 1 or 2 drinks per day.
• Get screened. Bone density screening is fast and painless.  If it is found that you have significant bone loss, medications are available and highly effective in reducing the risk of fracture.

Visit: http://www.WomensPersonalFitness.net for innovative health & fitness products & news.

Inflammation Curtailed by Weight Training

Researchers have been busy studying the effects of "inflammation" on disease noting "cytokines" (chemical markers) as being the substance present which indicates inflammation is evident.

In the latest issue of Medicine & Science in Sports & Exercise, ("Resistance training at eight-repetition maximum reduces the inflammatory environment in elderly women," February 2010) researchers looked at whether weight lifting could decrease the cytokines associated with inflammation.  The study was conducted with the participants lifting for eight repetitions, for 3 sets, 3 times per week for 10 weeks.

At the end of the 10 weeks of weight training, the cytokines were significantly reduced in the exercising group.  The researchers noted that the cytokines were also reduced immediately following a single bout of weight lifting.

This study represents modern science at its best, with the take-home message being that weight lifting helps to keep us strong, fit and also disease free!