Women in the pass has focus on weight loss and not enough on muscle building. We associate muscles with men bodybuilders with 20 inch biceps.  It has only been in the last five years that we now see muscles as tight hard bodies.     

 

Exercise has long been a component of weight loss/fat burning programs for women athletes and non-athletes alike.  Traditionally, though, the emphasis has been on aerobic exercise, with many women believing that the higher the intensity, the greater the fat burning/weight loss benefit. But there is some question as to whether high intensity aerobics and low calories is the most beneficial approach for weight loss. There's no question that aerobics will increase the total calories burned during the workout, and for some period of time afterwards (a period lasting from a few hours to throughout the entire day, depending on your metabolism). But on a fat burning and losing weight, there's some question whether aerobics with low calories is necessary. There's little question that the body is not in the most advantageous state to support intense aerobics with a low calories (especially low protein) diet.

 

Most women focus on thermogenic products (such as: Metabolife, Xenadrine, Hydroxycut, Ripped Fuel) for weight loss.   What women don't know is that these products burn calories, and are appetite suppressants.  The are great for losing weight, but if you are not careful, you can lose muscle, water along with a small amount of fat.  Losing muscle can leave you flabby and soft.   If you are looking for firmest and body tone read on.         

 

Women have less muscle mass  and more fat when men to begin with. Women will lose muscle mass and add fat twice and much as men.  As we age, we also lose muscle mass and a faster rate, which contributes to a lower metabolic rate and leads to an increase in body fat. The number of calories you burn at rest, your basal metabolic rate (BMR) decreases by 100 calories per decade, starting at age 20. This happens because older people need less oxygen to fuel their smaller muscle mass.  As metabolic rate and activity level decrease, fewer calories are required to maintenance body weight. This makes weight loss even more challenging, because the less muscle we have, the fewer calories we burn. If we don't decrease our calories intake to match our body's declining needs, our weight and body fat increase as muscle shrink. By preserving muscle mass, by increasing protein intake and weight training. The more muscle you have, the calories you burn throughout the day-whether you are walking, vacuuming, or sleep. This is because muscle is metabolically active. Stored fat, on the other hand, is not metabolically active, uses very little energy, and therefore burns minimal calories.   

 

Professional Bodybuilder will say the requirements for building solid lean muscles are  1 1/2 - 2 grams per pound. I say, for men 1 gram per pound and women 0 .75 grams per pound. It all depends on the person, their digestion system, training, and goals.  Athletes who do need to up their protein intake can easily do so by eating more protein-rich foods that are low in fat or intaking protein drinks. (see protein chart)

 

While aerobic exercise has been shown to improve cardiovascular fitness and burn calories and fat, it does not seem to influence muscle mass or strength. Weight training, on the other hand, increase both muscle mass and fat burning. Weight training also has been shown to increase bone mass, which is extremely important from women because of the increased risk of developing osteoporosis.  

When women diet to lose weight, they lose muscle and bone. This is due to an decrease of protein calories. If women weight-lift and increase protein intake while losing weight, they can preserve both muscle and bone while burn fat. Weight training will also help to promote weight-lose, as the more muscle mass you build, the more calories you burn. Therefore, as you gain muscle mass, you get two real boosts for weight control. First, your metabolism will increase so that you can eat more and burn calories more effectively. Secondly, because you are stronger, physical activity becomes easier and more fun. Resistance weight training can be done with weights, resistance bands, balls, gallon water jugs, or any weight heavy enough to fatigue the muscle after eight to ten repetition.       

 Skipping meals is an well-known dieting strategy, AND it doesn't work. Not eating at breakfast or lunch will bring your appetite up and your energy (and blood sugar level) down. Plan to eat at least three meals daily without over-eating. Don't wait until you're hungry: appetite is more difficult to control with starvation. Prolonged hunger triggers the body's defenses against starvation. Skipping meals causes the body to slow down its metabolism rate and increases the appetite. Excess dieting can also slow down the metabolism rate. This is why most dieters can eat very little food and still are unable to loss weight. Once slowed, the metabolism can remain depressed for up to a year. In addition, fat cells only shrink during a diet (or low calorie intake), but they never disappear. When you end your diet,   they multiply, giving you an even greater capacity for storing more fat.  No matter what these high fat, high protein weight program are saying. (see fad diets).  Remember, calories are not as important as where the calories are coming from. Your body is a complex, adaptable machine: by starving the body fat (due to dieting) you can actually increase fat cells. This is done when you lower caloric intake. The first thing the fat cells will do at the end of a diet when normal eating habits increases, is to hold on to the food and not use it for fuel in fear of being starved again. When normal eating is resumed, fat cells will absorb and multiply at a faster rate than before the diet began. Fat cells can only increase to a certain size, before splitting in half, then one fat cell will become two, giving you twice as much storage for fat tissues. This can explain rapid weight gain after dieting. Many people will live their lives playing this game of yo-yo, but remember, each time you lose the weight you can gain it back, plus a little more than before. With my program, losing weight can be fun, easy, and satisfying without having to play the diet game of yo-yo.

Don't spend the rest of your life being a yo-yo with your weight. Anyone can lose weight by not eating. Lowering your calories while exercising can only work so long. But once you tried to resume your normal lifestyle of eating solid, ordinary foods, the weight you lost with this quick, low-calorie diet quickly (like always) crept back on your newly slenderized body. WHY? Because diets do not work. Not only will consuming small amounts of calories per day result in quick weight loss, but will also result in an increased craving for sweets. In addition, low calorie consumption triggers low energy levels, and slows down the metabolism. By getting the right nutrients and select balance of healthy foods, it's easy to take the weight off and keep it off.  I will show you how to lose weight and at the same time increase energy levels. All while eating normal, solid foods that can help keep you permanently slim for the rest of your life. This program is not a new discovery. It is about eating the right foods and burning fat for fuel. It's plain, easy, and simple.

Creatine monohydrate assists in the production of energy and muscle-building processes. Most of the creatine in the body is stored in the muscles as creatine or in a form called phosphocreatine. Creatine is a quickly available energy source for muscle contraction. It also increases the synthesis of muscle protein and assists in the formation of polyamines (powerful growth promoters). Creatine also promotes protein synthesis by causing the muscles to swell, which is called “cell volumizing.”   Women should not load-up on Creatine and only take 1,000 to 2,000 mgs. If you have problems with water retention, cramps or high percent of fat, I would recommend creatine. Pre Power will give you the same endurance (ATP) as creatine without water retention.

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