Are You Afraid Of Getting Bulky By Weight Lifting?

Does weight lifting scare you?

A lot of women are worried they'll get big and bulky if they weight train. 

Some women will get more defined muscles but to bulk up requires a certain body type and a lot of heavy lifting plus a special high protein diet. The women you see in the "body building" contests work very hard for those results.

Most women get stronger but not bulky. Weight training helps you control your weight. The more muscle mass you have the more calories you burn just sitting around. Fat goes for a free ride and burns zero calories!

Weight lifting doesn't need to be done every day. In fact it's best not to train every day. Your body builds muscle on the rest days not while you're actually lifting. Two to three non consecutive days per week is all you need. 

Weight training shouldn't take a lot of time. Half an hour is great! No more than an hour is advised. You burn a fuel called glycogen when you do weight training. Your body has a limited supply so keeping your weight training session short is important.

Weight training not only helps you control your weight it makes you strong!  Being strong allows you to be more independent. You can go to the grocery store and get your own big bag of dog food. 

I've been weight training for years and I am surely not bulky. I'm lean and toned but not muscular. I have no desire to bulk up and I don't think my long lean body would behave if I ate the protein diets and lifted the really heavy weights required to be a "body builder". 

I specialize in strength training for women. If you're looking for some good routines visit my website www.getrealfit.org and go to the "products" page. You'll see the workouts available to you.

The fear of getting weak and overweight should out weigh the fear of getting bulky.

Your fitness expert

Lynn

More About Milk And How It Benefits You After Exercise

There was so much interest in the post about milk and exercise recovery that I decided to share more information.

The studies are still in process but here are some findings:

Low fat or fat free milk are absorbed more slowly into the system than current sport drinks so the rehydration abilities appear to be greater with milk. The tests showed less urination post exercise than with the other drinks thus suggesting better hydration occurs with milk than with other sport drinks.

Milk has shown to aid in the way your body uses protein after exercise so drinking low fat milk after strength training particularly may help you build muscle better.

Milk is naturally high in the electrolytes lost during exercise. Low fat milk can replace those electrolytes. It also has the carbohydrates your body needs to restore its glycogen storages after exercise.

Glycogen is an energy source your body uses during exercise along with fat. Your body has a much smaller supply of glycogen than fat so replacing your glycogen storage is very important after exercise.

Here's a link to one source to learn more about milk and exercise   http://www.jissn.com/content/5/1/15

The studies about milk and exercise are on going. I personally find that it benefits my recovery from exercise. If you're lactose intolerant it's not wise to use milk but if you have the enzymes needed to digest dairy you might want to give it a try!

Keep your questions and comments coming. I love them. It encourages me to share more helpful information.

Your fitness expert

Lynn   www.getrealfit.org

Getting Good Information About Diets

You are what you eat!

Each person has different dietary needs. Going on a diet from a book you get at the grocery store is not a wise choice. 

The best source for finding your best diet is your doctor! He or she will be able to point you in the right direction to find the best foods for you.

If you aren't able to work with a doctor or if you want extra information here's the best website to visit.

www.mypyramid.gov 

They cover everything from calories, types of foods needed, to how many calories you require according to your activity level. 

Food is fun! I love to eat. Finding the best choices for you in the amounts you need isn't a one size fits all situation. 

Have a great day!

Your fitness expert

Lynn Hahn      www.getrealfit.org

Okay I'm Going To Start Exercising But Which Type Is Best?

Are you confused about which type of exercise is BEST?

The verdict keeps changing on which exercise is best and which exercises are bad. They use to think running hurt your knees now they are considering that it saves your knees!

It can get overwhelming if you just want to get in good shape. How do you know which type of exercise to choose?

Each person is different and each body responds differently to different exercises. It's good to vary types of exercise but if you're the, " I just want a routine I can do and get on with my life!" type of a person simple is best. It's okay to stick with one routine.

Try out the different types of exercise until you find which ones work for you. If you get bored easily continue to experiment.

Getting aerobics and strength training into your weekly routine is what you need to do. Which type is best can be argued so picking the type that makes you willing to exercise is the best type for you.

Don't take all the "new findings" too seriously. They change almost as much as the weather. The important thing is to MOVE. Whatever works for you is great!

Your fitness expert

Lynn www.getrealfit.org

Can You Do Too Many Crunches?

Ab crunches seem to be taught by most trainers. You have to be careful with crunches. Crunches work your rectus adominus which is the muscle the runs vertically across your stomach.

It's crucial to work your lower back as much as you work your rectus adominus or you'll cause problems with your back.

The spine has a curve to it called the lordosis. It's very important to have that curve. It helps support the weight your spine has to carry.

If your rectus adominus muscle is stronger than your lower back muscles it will take away that necessary curve in your back. You can do too many crunches if you aren't also doing exercises for your lower back!

It's important to have a well rounded strength training program. My strength training DVDs offer well balanced routines.

My goal is to train your body to be healthy and strong. Check out my DVDs on www.getrealfit.org

Your fitness expert

Lynn

Can Exercise Help Flatten Your Abs?

Just over a year ago I had major surgery. I had 3 levels fused in my neck. It was due to a sport injury. It was a tough recovery. I have a really long neck so it was a bit more of a struggle for me to recovery than those who have short necks.

Slow walking was all I could do...very slow. It wasn't until I was nine months along that I was able to pick up the pace and to include strength training.

I have the straight up and down body type that adds weight in my middle (the worst place to gain). I lost my muscle mass so my legs got skinny and my belly got a roll. I was still thin just became what I call a skinny fat person. I was more fat than muscle.

I've been doing my workouts for just over three months and am thrilled to report my muscle to fat ratio is really good again. My belly roll is gone! Ya Ho.

I had to share this little clip with you. Spot reduction does not work but spot firming does. It toned my abs back up and I'm back to me again



It does take consistency but age is not a factor. I'm almost sixty years old. I was able to do a do over and it worked.

I hope this encourages you to hang in there, keep trying.

Your fitness expert

Lynn   www.getrealfit.org