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Weight Lifting Exercise For Women

Weight lifting exercise is crucial to your health, weight loss and fitness success. If you do not use weight lifting exercise on a regular basis you simply will not reach your goals. It is very easy to quickly and easily adapt your eating and exercise habits so you can achieve the results you want and deserve, and still have the time for a great family life. But the key is actually doing it.

Why weightlifting in the first place? Well, the more muscle you have, the more calories you burn while sitting and doing nothing. More muscle will not make you look big or fat. It will make you look more defined and attractive. You will never look like a man. Also, just going to the gym will allow you to burn calories just by working out.

One of the weight lifting exercises that put the pressure on the legs is the Deadlift. Stand straight, with your hands (holding the dumbbells) by your side. Now lower you body, as you do while sitting on a chair, tilting you back a little towards the front. Go lower till you reach the position that you have when you are sitting on a chair. Hold it for a few seconds and then come back the original position.

Standing Calf Raise, as the name suggests, helps in the development of calf muscles. Take the aerobics plank and partly put one foot on it (with toes on the plank and heel on the ground). Take dumbbells in your hands and place them by your side. Now lift the foot which is not on the plank and then, slowly rise your other foot off the ground (putting pressure on the toes). Hold for a few seconds and then come back the original position. Repeat the procedure with the other foot on the plank.

It’s important to gradually increase the weight in these workouts. When you have reached the maximum amount you can lift, vary the routines so you’re putting different forces on muscles and bones.

Without a doubt, weight lifting for women should be top priority when it comes to losing weight, toning up, or just plain getting into shape.

You Must Lose Weight First Before You Lift Weights

Last but not least is the myth that you should lose weight before you start lifting weights. This myth exists because women often become discouraged when they diet and lift weights since the weight loss that occurs isn’t reflected on the scale. This is because the weight lost is body fat, not the muscle you need to stay healthy. Lifting weights while dieting will help you keep the muscle you have ensuring the weight you lose is body fat. Studies confirm this showing that combining aerobic exercise, dieting, and strength training leads to greater losses of body fat and weight than when you only diet or diet and do aerobic exercise.

Getting Started

Below is a workout that will help you build the body you desire.

It’s a 3-day a week workout that should be performed on alternating days, Monday, Wednesday, Friday for example.

Each workout includes exercises for the entire body, and uses sets of 8 reps to help you burn as many calories as possible at each workout while building, or at a minimum, holding onto your hard earned muscle when dieting.

Combine this workout with 2-3 days of aerobic exercise and a proper diet and you will get the best results of your life.

Anxiety Attacks Symptoms

Anxiety Attacks Symptoms And How To Remove Them

Anxiety attacks symptoms occur when the anxiety rates peak, providing the most severe manifestations of the ‘fight or flight’ response. Anxiety attacks symptoms are all the side effects of the anxiety effect and Not really symptoms of illness; the feelings and thoughts experienced during an anxiety attack developed during human evolution in order to defend all of us from danger but when no actual danger is present in anxiety disorder, these physical changes are obsolete and worthless.

Ho Do Anxiety Symptoms Begin?

Anxiety attacks symptoms are moulded when the Amygdala, a tiny organ in the human brain which controls the anxiety response, becomes ‘reset’ at a higher than appropriate level of anxiety. The moment this unique reset transpires, the entire body becomes used to running at a greater than usual level of anxiety. You KNOW that it feels drastically wrong but because this reset has taken place deep in your subconscious thoughts, there is extremely very little you are able to do about it except if you understand how.

Anxiety attacks symptoms consequently occur when the entire body goes into ‘fight or flight’ and produces the hormone adrenalin straight into the blood flow in order to set off every one of the bodily systems needed to either run or battle danger.

The belly and digestive tract slow down, breath speeds up to transmit additional oxygen all-around the entire body, water is diverted to the muscle groups for energy, the heart rate goes up and muscle tissue tenses… these are just many of the changes which occur and all of all these are the adjustments which trigger anxiety attack symptoms to be generated.

All of the dizziness, speedy heart, shaking, fuzzy vision, digestive upset, smothering feelings or problems breathing and just about every other experience and thought you experience are anxiety attack symptoms and not the symptoms of anything unhealthy; they simply feel like that.

What type of symptoms should I experience?

This list of anxiety attack symptoms is by no means complete, numerous men and women encounter a mixture of those symptoms, several people just a selection of symptoms. You may experience anxiety attack symptoms which in turn are not necessarily on this checklist, but you can enter the treatment page by clicking the link to find out the full list of symptoms which are displayed in the course..

Panic attack signs or symptoms consist of:

  • Breathlessness
  • Lightheadedness
  • Pins and needles in the body
  • Numbing sensations
  • Blurred or distorted vision
  • Muscle spasms
  • Tinnitus or ringing in the ears
  • Racing heart Palpitations
  • Torso problems
  • Trembling
  • Excessive sweating
  • Stomach and digestive issues

Anxiety self help is a valuable site where you can acquire up to date data on all elements of anxiety attacks symptoms, and really see what is keeping you back from making a fresh start.

Feel Healthier! The 9 Tasty Spring Vegetables to Get on Your Plate

Are you sick of spring cleaning yet? Tired of purging items that no longer serve you? Sure, spring is about new beginnings and starting fresh but who says you need clean out your entire kitchen cabinet and overhaul your diet to feel refreshed at the start of a new season?

Rather than worry about what you should eliminate from your diet this spring, focus instead on the seasonal spring produce you should be eating more. With warmer temperatures comes a host of vibrant, fresh, nutrient-packed fruits and vegetables that are waiting to grace your kitchen table. And you can feel good about purchasing seasonal produce — they’re higher in nutrients, less expensive and better for the community.

Spring clean your diet by adding these nine seasonal fruits and vegetables to your grocery list and get started with these quick and easy, nutritionist-approved recipes!

1. Asparagus

These vibrant green spears are a good source of vitamins A, C, E, K, fiber, folate, and the chronic-disease fighting antioxidant glutathione. Asparagus is delicious grilled, pureed into a soup, or simply roasted in this Everyday Roasted Asparagus with Meyer Lemon recipe by cookbook author Katie Sullivan Morford of “Mom’s Kitchen Handbook.”

2. Leeks

The onion’s sweeter, milder cousin, leeks are an excellent source of vitamins A and K and a good source of vitamin C and folate. Leeks also contain the anti-inflammatory antioxidant quercetin, which is important for heart health. Saute or braise leeks to add flavor to main dishes or puree into soup like this spring Potato and Leek Soup by food blogger EA Stewart of The Spicy RD.

3. Strawberries

Juicy and sweet, this red berry makes its debut in spring and is harvested through the beginning of summer. An excellent source of vitamin C, this fruit also contains fiber, potassium, folate, and the antioxidant anthocyanin. Totally versatile, throw strawberries on top of oatmeal, yogurt, into a smoothie, or pair with a dollop of whipped cream for a sweet, healthy dessert. Craving savory? Try this Strawberry Quinoa Salad with Orange Vinaigrette from food blogger Min Kwon of MJ and Hungryman.

4. Rhubarb

An inconspicuous vegetable, rhubarb is often thought of and used as a fruit in desserts and jams. A good source of vitamin C and calcium, rhubarb also contains fiber, vitamin A, and magnesium. Naturally tart, rhubarb is often paired with sweet strawberries but in this Rhubarb Compote with Vanilla Bean by Abby Langer of Abby Langer Nutrition, rhubarb takes center stage.

5. Fava beans

An ancient pea variety, fava beans have a distinct nutty flavor and buttery texture.These legumes are an excellent source of fiber, folate, and manganese and a good source of thiamine, copper, iron, magnesium, potassium, and phosphorous. Fresh fava beans take a little more time and TLC to shuck and peel but you can also find shelled fava beans in the freezer section of some grocery stores. Toss fava beans in a salad, pair with your main, puree them, or add to pasta like my Peppery Pasta with Asparagus and Fava (cacio e pepe) on The Foodie Dietitian Blog.

6. Watercress

A peppery, bitter green, watercress is related to mustard greens and is an excellent source of vitamins A and C and a good source of calcium. These greens add unique flavor to soups, sandwiches and salads like this Watercress Salad with Cumin Roasted Sweet Potatoes by food and nutrition blogger Reena Panjwani of Reens Greens.

7. Radishes

A spring cruciferous root vegetable, radishes come in many different varieties, shapes, sizes, and colors, but all are packed with vitamin C. With a crisp texture and bitter flavor, radishes are wonderful paired with salad like this Spring Pea Shoot and Radish Salad by Jenny Shea Rawn of the food blog, My Cape Cod Kitchen. Not a fan of this veggie’s peppery flavor? Try roasting them to release a subtle sweetness like in my spring appetizer Roasted Radish Ricotta Crostini.

8. Artichokes

Don’t let its funky appearance fool you – this vegetable is packed with nutrients such as fiber, vitamin C, folate, and magnesium. Enjoy them in a variety of ways – use artichoke hearts with pasta, pizza, and in sauces or try them whole – stuffed, grilled, or simply steamed with a dipping sauce like Regan Miller Jones’ Steamed Artichokes with Apple-Butter Reduction on Healthy Aperture.

9. Fennel

This bulb has a sweet licorice-like flavor and is a good source of vitamin C, potassium, and fiber. Slice this veggie raw to use in salads or roast or caramelize to release more flavor. And don’t forget to use the edible fennel fronds (greens) as a garnish for your salad. Start with this Citrus and Arugula Salad with Marcona Almonds and Fennel by Rachael Hartley of the food and nutrition blog Avocado A Day Nutrition.

Blogger Reveals How Extreme Clean Eating Almost Killed Her

Jordan Younger, who shared plant-based recipes as the popular blogger The Blonde Vegan, broke ranks with her 70,000 followers in June 2014 with a post entitled “Why I’m Transitioning Away from Veganism.”

As the post went viral, her site crashed. She lost 1,000 readers and even received death threats.

Now, Younger has written a memoir called “Breaking Vegan” that chronicles her self-destructive fixation with “clean eating,” an obsessive focus on healthy, unprocessed foods.

She writes about suffering from a controversial disorder called “orthorexia.” What began as an attempt to get healthy, morphed into an unhealthy regimen of food restrictions, 800-calorie-a-day juice cleanses and exercise. After a year, Younger had wasted away to 101 pounds, her hair was falling out and she had stopped menstruation.

What is orthorexia?
The term “orthorexia”was coined in the 1990s by San Francisco-based Dr. Steven Bratman, who told TODAY it’s a disorder is marked by a “fanaticism” for pure foods, while sharing several of the “emotionally disturbed” and “self-punishing” features of anorexia.

“Enthusiasm for healthy eating doesn’t become ‘orthorexia’ until a tipping point is reached and enthusiasm transforms into obsession,” says Bratman.

Orthorexia is not recognized by the American Psychiatric Association, and experts disagree on whether it’s an eating disorder or disordered eating with obsessive-compulsive features.

“We see quite a bit of it, but where does it land for someone who does not have a distortion of body image or fear of weight gain?” asked Bradley C. Riemann, clinical director of the OCD Center and Cognitive Behavioral Services at Rogers Hospital in Wisconsin.

Today, at 25 and living in Los Angeles, Jordan Younger says she now eats an unrestricted diet and blogs as “The Balanced Blonde.” Her message these days? “If you want to be healthy, listen to your body. It won’t lead you astray.”

Younger talks about her struggle and recovery with us.

1. How did your obsession with “clean eating” start?

I have an extremely sensitive stomach and I have always been aware of the foods I could and could not eat. In order to feel my best, I became vegetarian at 14 and in college I became a vegan.

I definitely enjoyed the ethical aspects of it, but my main inspiration was health.

2. Who described your disorder as “orthorexia?”

I found the term online and diagnosed myself. My own eating disorder therapist didn’t even know what it was. I had extensive conversations with Dr. Steven Bratman.

I had a pretty severe case. It’s part of my personality. I get obsessed with things I am passionate about.

3. When did you first realize you had a problem?

Six months into the vegan diet…everyone was worried about me. There wasn’t a single time I saw my dad and he didn’t say, “Just try some egg or fish.” My mom came to New York and the whole trip was miserable because I was so restrictive. I had ordered oatmeal in a restaurant and realized it was cooked with milk and not vegan. I freaked out and threw a tantrum. I was such an unhappy person.

I tried cleansing and raw veganism. I spent all my time trying to remain vegan, but I didn’t feel well.

4. How did your public persona as The Blonde Vegan fuel your obsessions?

I felt the pressure to remain vegan — it’s what my readers and followers lived for. I knew I had to incorporate more food choices into my diet, but I was worried my whole business would come crashing down.

5. Most vegans don’t become obsessively neurotic — why do you think you did?

I developed obsessions and anxiety around food. It wasn’t about veganism. I had restrictions on top of veganism. I also had an exercise component. I still eat a heavily plant-based diet. But now, nothing is off limits. I make healthy choices for my body. There is no label for that.

6. Are you still getting backlash from the vegan community?

Anyone who has read the book knows I have had a lifelong history with food and stomach sensitivities and they found it helpful. But those who did not were absolutely outraged by the title and thought it should have been, “Orthorexia.”

Veganism was a huge part of who I was and the label I lived under and had built my whole career around. I wrote to tell my story and those people are missing the point.

7. What was the biggest motivator for getting well — and do you worry your obsessions might come back?

It’s been a year and a half since I went off veganism. I feel so much better, really healthy and balanced mentally. It’s a life-long journey and I can’t say it would never happen.

Everyone in my family and my close friends were really supportive. I also feel lucky to have the readers from my blog who have been with me every step of the way. I feel a responsibility not to spiral downward.

At the end of the day, when I don’t restrict my food intake, I feel happy and satisfied and have energy.

8. What advice do you have for those who struggle with eating disorders?

Trust your body. If you are not getting enough nourishment, your body will tell you. I was ignoring those signals. And don’t compare yourself to others. Our bodies are so different.