WHY WOMEN SHOULD LIFT WEIGHTS

I was reading an article on theptdc.com and it really caught my eye. A lot of women seem to think lifting weights will make them “bulky” or “too muscular”. I have been lifting weights for over 7 years and I managed to still look like a woman hahaha. The article is called “77 Trainers Explain Why Women Should Lift Weights“. Women do not have the testosterone to become “bulky” and it’s a common misconception I hear. Below are a few reasons I really liked off this article:

“Strength training can increase the amount of muscle in your body, which in turn will decrease your body fat percentage, and improve your overall body composition” – Cynthia Redford

“Lifting weights means you can eat more without getting fat” – Reece Mander

“How much does your father weight? If he falls to the floor, how could you help him? Can you lift him or you will need to call someone??” – Antonio Ventin Cptrainers

“You don’t have the balls to bulk up” – Steven Hicks [this is funny because it’s true, not enough testosterone.]

“Lifting heavy will change your life like nothing else. Not only will you become stronger physically, but mentally and emotionally stronger as well. You will be able to handle anything that life throws at you.” – Kimberly Mills

“Well, going to the gym in your nice little workout outfit, with matching shoes and earbuds, wearing your hair down with makeup, walking on the treadmill for 20 minutes sure as heck ain’t gonna cut it sista’!” – Jason Ryan Edenfield

“Woman shouted for equal rights,u got them,now lift it bitch,lol,” – Wendy Mitchell

“With only cardio you will go from a big pear to a smaller pear but you will still be a pear. Weights will help change your bodyshape not to mention all the health benefits.” – Claudia Popoviciu

“Everybody wants a bikini body, but nobody wants to lift no heavy ass weight. If you want to look average, train average, ill wave to you on the stepper… Want to look above average?… Ill see you at the squat rack” – Callan Headrick

For the mama’s out there:

“Women are made to be able to lift her child and run when there is danger. Being able to lift heavy stuff without getting hurt makes your life a lot easier, if speaking beyond survival.” – Nattha Ploy

“Do you have any children? How heavy are they?” – Michael Park

“Did you know heavy weight lifting is the best defense against aging, keeps shopping for clothes enjoyable, and gives you the ability to lift and play with your children and grandchildren?” – Erika Nall

“What does your child weigh ? How many times have you lifted and carried then and for how long.” – Gerard Sheehan

 


Go lift those weights ladies and mamas! Want me to help you get in better shape to just be with your kids, hold them and love them longer? Go check out my online personal training plans here.

So which reason did you like? Leave a comment below. For the rest of the article here is the link again: 77 Trainers Explain Why Women Should Lift Weights

Enjoy!

 

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ENDOMORPH BODY TYPE | HOW TO TRAIN AND EAT FOR YOUR BODY TYPE

endomorph body type female

Let’s start with the basics.

What is an endomorph body type? Curvaceous, small-waisted, full figured and pear-shaped. These type of body types usually carry their weight on the lower stomach, hips and thighs instead of being evenly spread around the body. The way the fat is distributed around the body can make a bit more difficult to lose weight. Don’t despair, with the right nutrition and training endomorphs can achieve great results!

Nutrition

Endomorphs usually have some kind of carb sensitivity. High-carb foods are converted to sugar at a faster rate and most likely with be stored as far rather than be burned for energy. Because of this endomorphs tend to have a higher body fat percentage.

Since endomorphs are carb and insulin sensitive the best type of nutrition comes from a balance of macronutrients. Carbs should come from mostly veggies and unrefined, high-fiber starches. Foods to avoid: bread, cereal, crackers and cookies! For macronutrients you are looking at a range of 30% carbs, 35% protein, and 35% fat. For breakfast opt for a high protein and fat meal.

Being Active

Since endomorphs have a hard time losing fat with nutrition alone, well-rounded cardio and resistance training program will benefit the endomorph best. Endomorphs should exercise to boost metabolism. Fitness for endomorphs is a lifelong program. The good thing about endomorphs is that they can build muscle fast, staying lean requires work due to their slower metabolism.

Cardio

Sitting down at work or watching Netflix and chilling is not good especially for the endomorphs as they burn less calories than other types while at rest. For cardio endomorphs should do HIIT 2 to 3 times a week at less than 30 minutes and low intensity steady cardio 2 to 3 times a week at 30 to 60 mins.

Weight Training

Weight training is imperative for an endomorph only because having more lean muscle mass expels more calories and helps the endomorphs metabolism. Focus on compound exercises and circuit training with very little rest.

To learn more about endomorphs, check out this article by ACE and click the link here.


So what kind of body type are you? Leave a comment below.

Do you want to see a workout created specifically for endomorphs? Let me know in the comments below.

FAT BLASTING HOME WORKOUT – GLUTES, ABS AND 15 MIN HIIT FAT BURNER (VIDEO)

fat burning workout

AT HOME FAT BURNING WORKOUT – GO!

Here’s a quick booty home workout you can do practically anywhere and you don’t even need weights or resistance bands. Of course it helps to add a little resistance. Exercises are on the video but you can find them below as well:

GLUTES

  • Pull throughs – 3×12
  • Kickbacks – 3×12 each leg
  • Kickback pulses – 3 sets till failure
  • Supermans 3×10
  • Donkey Kicks 3×12 each leg
  • Goblet Squats – 3×12
  • Calf Raises – 3×20

ABS

  • Superset – Reverse Crunch + Bicycle Crunch – 3×20
  • Superset – Vertical Toe Touches + Russian Twists -x20
  • Superset – Knee Tucks Mountain Climbers – 3×20

15 MIN HIIT

  • Jumping Lunges for 30 secs, 1 minute walk around and repeat for 15 minutes. Burn baby burn!

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5 Nutrients Your Body Needs

  1. Carbohydrates – they are preferred source of energy for your body and give it fuel for daily activities. The energy comes from the break down of starches and sugars into it’s simplest form, monosaccharide, in which your cells will convert it to usable power.  Carbs come from fruits, vegetables and grains not just junk food. There are certain organs in your body that require carb fuel source such as the kidneys and brain.
  2. Protein – You can find protein in eggs, soy, legumes, meats, and whole grains. Protein gives your body a pool of amino acids which are the building blocks of all your cells. Protein supports your body structure such as your bone and skin tissue. Protein also repairs cells if they become damaged and antibodies are made up of protein which help fight off with inflammation and infection.
  3. Fat – Fat has twice the amount of calories per gram as a protein or carb but it is highly concentrated energy that can be stored by your body for later use. It provides cell structure to membranes and cushions your internal organs to help prevent damages to tissue. Fat also acts like a vehicle that delivers certain nutrients. Fats can come from animals, plants, fish and nuts.
  4. Vitamins and Minerals – These are small molecule foods that support your health. Vitamins aid in energy production, healing wounds, eye and skin health, and bone formation and immunity. Minerals on the other hand, provide structure for your skeleton, regulate your cardiovascular health, and help regulate your nervous system. Eat a well-balanced diet should be enough to cover all the vitamins and minerals you need. Make sure to get a variety of fruits and veggies to ensure this.
  5. Water – Water is extremely important for your body. After all your body is mostly water! Water helps maintain your body temperature at normal levels, lubricates and cushions joints, protects your spinal cord, and removes waster through urination. Water has to be replaced anytime your body loses water through sweat or evaporation.

Are you getting these 5 nutrients every day? Leave a comment below!


FOR ONLINE PERSONAL TRAINING AND NUTRITION CHECK OUT MY PROGRAMS AT HERE. I can create a nutrition plan just for you!

Tips for Eating out Healthy

  1. Pick water or unsweetened teas to drink
  2. Opt for a salad and get dressing on the side
  3. Share a dish with someone – most restaurant plates are big enough for 2 to 3 people
  4. Customize your meal – put dressings on the side, remove any unnecessary toppings
  5. Pack snacks so you won’t buy unhealthy snacks
  6. Fill your plate with fruits and veggies instead of unnecessary carbs
  7. Look at the calories in their nutrition information online or on the menu
  8. Pass on “buffet” style restaurants
  9. Get whole grains if the option is available
  10. You don’t need to “clean the plate” eat until you are satisfied and stop

Click here to download a free pdf for more information on these 10 tips.

Check out ChooseMyPlate for more healthy tips and tricks!

Have any health or nutrition questions? Leave a comment below!


For online personal training and nutrition check out my programs at here.

WEEKLY WORKOUT |Road to Fit | Week 8 (video)

weekly workout

Hello savages!

Check you this week’s video and workouts.

Leave a comment below!

This video includes week 8 of my “Road to Fit” series.

It includes:

  • Food I ate for the week
  • Advice about living a healthier lifestyle
  • Exercises I did for the week
  • My life

Please give this video a THUMBS UP if you enjoyed it! SUBSCRIBE to my channel for more weekly videos!

FOLLOW ME:

  1. Instagram: @ruthlessphysique
  2. Twitter: @ruthlessphysiq
  3. Snapchat: ruthlessphysque
  4. Facebook: facebook.com/ruthlessphysique
  5. Website: ruthlessphysique.com (Online Training available)

Have any exercise or health related questions? Drop me a message below!


 

 


Any questions feel free to reach out below!

WEEKLY WORKOUT |Road to Fit | Week 7 (video)

weekly workout

Hello savages!

Check you this week’s video and workouts. Do you want a video explaining muscles discussed?

Leave a comment below!

This video includes week 7 of my “Road to Fit” series.

It includes:

  • Food I ate for the week
  • Advice about living a healthier lifestyle
  • Exercises I did for the week
  • Weight loss, body fat, and muscle mass
  • Weight training – Cardio Sessions
  • My life

Please give this video a THUMBS UP if you enjoyed it! SUBSCRIBE to my channel for more weekly videos!

FOLLOW ME:

  1. Instagram: @ruthlessphysique
  2. Twitter: @ruthlessphysiq
  3. Snapchat: ruthlessphysque
  4. Facebook: facebook.com/ruthlessphysique
  5. Website: ruthlessphysique.com (Online Training available)

 

 


Any questions feel free to reach out below!

WEEKLY WORKOUT |Road to Fit | Week 6 (video)

weekly workout

Hello savages!

Check you this week’s video and workouts plus the muscles they target. Do you want a video explaining muscles discussed?

Leave a comment below!

This video includes week 6 of my “Road to Fit” series.

It includes:

  • Food I ate for the week
  • Advice about living a healthier lifestyle
  • Exercises I did for the week
  • Weight loss, body fat, and muscle mass
  • Weight training – Cardio Sessions
  • My life

Please give this video a THUMBS UP if you enjoyed it! SUBSCRIBE to my channel for more weekly videos!

FOLLOW ME:

  1. Instagram: @ruthlessphysique
  2. Twitter: @ruthlessphysiq
  3. Snapchat: ruthlessphysque
  4. Facebook: facebook.com/ruthlessphysique
  5. Website: ruthlessphysique.com (Online Training available)

 

 


Any questions feel free to reach out below!

WEEKLY WORKOUT |Road to Fit | Week 5 (video)

weekly workout

Hello savages!

Weekly workout! Sorry for the delay! I was so busy studying for my ACE personal trainer certification and I passed. I am officially a certified personal trainer!

Check you this week’s video and workouts plus the muscles they target. Do you want a video explaining muscles discussed?

Leave a comment below!

This video includes week 5 of my “Road to Fit” series.

It includes:

  • Food I ate for the week
  • Advice about living a healthier lifestyle
  • Exercises I did for the week
  • Weight loss, body fat, and muscle mass
  • Weight training – Cardio Sessions
  • My life

Please give this video a THUMBS UP if you enjoyed it! SUBSCRIBE to my channel for more weekly videos!

FOLLOW ME:

  1. Instagram: @ruthlessphysique
  2. Twitter: @ruthlessphysiq
  3. Snapchat: ruthlessphysque
  4. Facebook: facebook.com/ruthlessphysique
  5. Website: ruthlessphysique.com (Online Training available)

 

 


Any questions feel free to reach out below!

Road to Fit | Week 4 (video)

weight loss

Hello savages!

This video includes week 4 of my “Road to Fit” series. It includes:

  • Food I ate for the week
  • Advice about living a healthier lifestyle
  • Exercises I did for the week
  • Weight loss, body fat, and muscle mass
  • Weight training
  • Cardio Sessions
  • My life

Please give this video a THUMBS UP if you enjoyed it! SUBSCRIBE to my channel for more videos like this!

 


 

 


Any questions feel free to reach out below!