Tag Archives: weight training

Spot Fat Reduction: Myth or Reality?

Quite often you come across advertisements like “loose belly fat within 5 days” or “inch loss within a week”. But in reality, there is no such thing as spot reduction. Fat reduction occurs throughout the body, not in specific areas.

According to Refine method founder and exercise brainiac Brynn Jinnett, “There’s no evidence that working a muscle inspires your body to mobilize the fat next to that muscle group.”

Spot Fat reduction refers to the belief, long viewed as a myth, that fat can be targeted for reduction from a specific area of the body. This is a common view, although many people believe that view is misguided. It is not possible to achieve spot reduction through exercise of specific muscles, such as exercising the abdominal muscles in an effort to lose weight in or around one’s midsection. You might have a tendency to put on more weight in a certain area, for eg.; men tend to put fat on the belly while women on the hips.

You will never attain a flat stomach just by performing abdominal exercises. The reason for this is simple: a muscle does not own the fat that surrounds it. Sit-ups, for example, will definitely strengthen your abdominal muscles, but sit-ups alone will not get rid of the layer of fat that is covering the muscles. To lose fat anywhere on your body you need to burn calories by following a program that involves both cardiovascular training and weight training. In doing so, you will decrease fat stores throughout your body; including the problem areas.

So what’s the right way to blast your fat (especially in the abdominal region)? We suggest working your body’s largest muscle groups with multi-joint strength exercises, such as squats, push-ups, shoulder presses, and deadlifts. Besides burning more calories than crunches (one pound of fat equals 3,500 calories, after all), working larger muscle groups is linked with the greatest muscle formation and resulting metabolic after burn possible. What’s more, high-volume, low-rest exercise protocols (such as performing 3-4 sets of 10-12 reps with no more than 60 seconds rest in between) stimulate the greatest release of growth hormone and testosterone—both of which are necessary for building calorie-torching, physique-making muscle. Aerobic exercise helps burn calories and therefore should be encouraged for weight reduction in general. Cardiovascular exercise performed 3-5 days per week for 30-60 minutes per session will help shed body fat.

The ideal program for fat loss would include the combination of proper diet, weight training, and cardio exercise.

— this article is written by a dietitian @ FitHo
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Does Lifting Weights Make Women Bulky?

Should women lift weights to lose weight? Or will lifting weights make them bulky?

Let’s start by getting the basics right. Testosterone is one of the major hormones responsible for increase in muscle size. Women do not, and cannot naturally produce as much testosterone as men do. This also explains the reason why men are leaner and can carry more muscle mass than women. Female bodybuilders with muscular structures have a different training schedule and also take hormonal supplements in order to gain greater muscle mass.

Importance of Weight Training

Most women who workout are seen doing cardiovascular exercises(running,cycling,etc.) and prefer skipping the weight section. Cardio based workouts are improve stamina and heart health but focussing only cardio based exercises can result in muscle loss in the long run. Which essentially means that you will never get a toned physique.

Weight training helps in increasing lean muscle and strength. As your strength increases, you are able to do advanced exercises and move on to the next level. Also, it makes you physically stronger and energetic, making you more efficient. Research studies conclude that even moderate weight training can increase a woman’s strength by 30 to 50 percent. Research also shows that women can develop their strength at the same rate as men.

An increase in lean muscle increases the resting metabolism of the body, thus helping in burning more calories even during rest. For each pound of muscle you gain, you burn 35 to 50 more calories a day.

Weight training decreases your risk of osteoporosis. Research has found that weight training can increase spinal bone mineral density (and enhance bone modeling) by 13 percent in six months. This, coupled with an adequate amount of dietary calcium, can be a woman’s best defence against osteoporosis.

Weight training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as a reinforcement for the joints and helps prevent injury. Studies have indicated that weight training can ease the pain of osteoarthritis and strengthen joints.

Weight training can improve cardiovascular health by lowering LDL (“bad”) cholesterol, increasing HDL (“good”) cholesterol and lowering blood pressure. When coupled with cardiovascular exercise, heart health benefits are maximized.

Weight training may improve the way the body processes sugar, which may reduce the risk of diabetes. Adult-onset diabetes is a growing problem around the world. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.

A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms much more successfully than standard counselling did. Women who do strength training commonly report feeling more confident and capable.

The right fitness routine includes a balanced approach in terms of workout and diet. With such an approach women
can gradually gain more muscle and improve their body composition, resulting in a toned body with more lean muscle mass and less body fat.

— this article is written by a dietitian @ FitHo

Lifting Heavy Weights Help to Gain Weight

Question / Dilemma: I’m working out every day of the week. As is the belief, will doing more weights help me gain faster?

Answer: First of all, you have taken the right approach by going for weight training, but there are certain things that you should keep in mind as you strive to reach your fitness goals. Since you want to be healthier and add to your weight, weight training is definitely the best approach. But, you should not be doing it daily. Don’t go for weights on an everyday basis, limit your regimen and go for the workout not more than 3 to 4 days a week. Also, if you are focusing on doing weights in the gym, you need to balance by limiting your cardio. Make heavier weights your focus. However, don’t start by exercising with really heavy weights – start small and aim big. Fewer repetitions and heavier weights is thus your basic goal.

Answered by Prachi Agarwal, first

appeared in HT City (Hindustan Times), Get Healthy Delhi! campaign, where she is a Fitness Expert on the panel of health experts.

— this article is written by a dietitian @ FitHo

How to do Strength Training

Exercise

Strength training is anaerobic style of physical activity that increases the strength of muscles through resistance training, isometric training or weight lifting. The Strength training routine puts the muscles through short duration, high intensity activities that result is better performance and effective weight loss.

Strength training is safe for both men and women of all ages and can be worked according to one physical ability and benefits mental and emotional health. Strength training also helps people with health problems like diabetes, arthiritis, osteoporosis and heart diseases can benefit from it with a good exercise program made around their needs. Old people have many problems like knee pain, back pain which can be a problem in movements. Strength training with light exercise can slowly work on the problem and help you reduce the pain and become fit.

Working on your muscles has many advantages. (more…)

— this article is written by a dietitian @ FitHo

Why perform weight training? Benefits

Weight Training is one of those activities that many people believe is restricted to anyone who wants to build big muscle. But that’s a myth. The reality is that weight training exercises are for anyone looking to get in shape. It can help you lose weight as well as tone your complete body.

Besides all this, here’s a list of reasons why you should be strength training:

Increased (more…)

— this article is written by a dietitian @ FitHo

Weight Training Tips Guidelines- 1

Many of us learn weight training techniques by watching friends or others in the gym — but sometimes what we see isn’t safe. We’ve previously told you about gym safety guidelines. For correct guidance, a good personal trainer would be your best friend to ensure best results out of your workout. For those who would still be working out alone in the gym here are few tips to ensure maximum results.

Also, note that weight training is for both men and women, and can be used to lower body fat levels and tone your body. Due to naturally lower testosterone levels women will never grow large muscles. In fact, mos guys have a hard time building muscle also :)

Anyway, we’ll first cover the ‘dos’ of weight training:

Do (more…)

— this article is written by a dietitian @ FitHo

Is the gym making you fat?

If you’re doing all the wrong things, then it could be possible that your gym is making you fat! Many of us religiously work out at the gym with very little change. Read this and find out what you could be doing wrong and fix it:

Only cardio training: Cardio is great to lose weight, but to get muscle definition in your arms, lift your sagging muscles or get that six pack, you need to do some resistance training. And ladies, you will not get bulky muscles from lifting weights. In fact, you can’t. Else, there wouldn’t be puny guys in the gym trying to gain muscle.

Photo- Fat Man (oxygo@flickr)

You miscalculate calories: Often people over calculate their workout calories, and under calculate those in their food. More calories in, and less calories out, means weight gain! So, don’t eat those unhealthy samosas after your 30 minute walk.

Same ineffective workout routine: You’ve been doing the same routine, since the dawn of the century. So, you’re body is used to it, and is so efficient at doing the workout, then it doesn’t need to truly exert. You must keep changing your workout routine to make it effective.

— this article is written by a dietitian @ FitHo