3 Exercises Every Woman Should Do

3 Exercises Every Woman Should Do

            Get Results in as Little as 3 Weeks!

Ever wonder if the exercises you're doing are going to give you the best results for your body? Well look no further! These three moves offer body benefits for every woman—and they don't require a gym membership or fancy equipment. Make them part of your fitness routine on a regular basis and you'll be looking and feeling better in no time. #1 Exercise for Women: Squats  Why they're effective: Squats are the go-to move for everyone who strength trains because they engage more muscles than any other move. Squats work the thighs (quads, hamstrings, outer thighs), glutes, and core (abdominals and the muscles that support your spine). You don't need any equipment to perform squats, but always have the option of adding dumbbells and/or a stability ball to add challenge. Perform 1-3 sets of 8-15 repetitions. Starting Position Stand with your feet wider than shoulder width apart and your toes slightly turned outward. Action INHALE: With your abs pulled in tight and your weight in your heels, slowly lower by bending at the knees and slightly from the hips. Keep your back as upright as possible (don't lean forward from the waist). EXHALE: Straighten legs and come up to the starting position to complete one rep. Special Instructions Make sure your knees don’t cross the plane of your toes. Try to lower until your thighs are parallel to the floor. If you have difficulty performing this exercise you can also use a chair or wall to help with balance and the movement until you build sufficient strength. #2 Exercise for Women: One-Arm Dumbbell Rows Why they're effective: Did you know that the easiest way to look longer and leaner is to improve your posture? Rounded shoulders are common among women when the weight of the breasts pulls the shoulders forward and upper back muscles are weak. Most people only train what they consider to be a "problem" or what they can see in the mirror (muscles on the front of the body. But strengthening your back muscles, particularly the lats (which give your back its "V" shape), can help improve posture. This exercise also targets several other muscles at once: the biceps, shoulders, and other back muscles (traps and rhomboids), which will help improve your overall upper body strength. Aim for 1-3 sets of 8-15 repetitions. Starting Position Grasp one dumbbell in your right hand, palm facing the body. Step forward with your left leg as if you were going to lunge. Bend the left knee and straighten your right leg back. Rest your left elbow your forward (left) leg. Try to create a flat back. Keep upper body steady with the abs pulled in tight. Action INHALE: With the right palm facing the body, "row" the dumbbell up as high as possible (towards the armpit) as the elbow points backwards. EXHALE: Slowly lower dumbbell back down until arm is straight, but elbow does not lock, to complete one rep. Finish one set and switch sides. Special Instructions Keep your spine in a neutral position. While lifting focus on the muscles in the back, visualizing your shoulder blade moving towards the spine, and coming back out as you release the weight down. #3 Exercise for Women: Bicycle Crunches Why they're effective: There has been a lot of research on the effectiveness of various abdominal exercises. Most experts agree that while crunches are good, adding some simple elements can make them even better. That's where the bicycle crunch comes in. Based on EMG tests of muscle activation, the bicycle crunch is one of the most effective core exercises there is, working the abs, oblique's, and hips. You may want to lie on a mat, but no equipment is necessary. Aim for 1-3 sets of 8-15 repetitions. Starting Position Begin by lying on your back with your knees bent, in line with the hips. Place hands behind your head and neck for support. Pull the naval in towards the spine throughout this movement. Action Bend your left knee in towards your chest while you crunch up and twist, bringing your right elbow towards the knee. Without resting, lower the left leg back down to the floor as the right knee comes in, twisting to the opposite side to bring your left elbow towards your right knee to complete one rep. Repeat continuously until you complete one set. Special Instructions Breathe steadily throughout this exercise. Get Results! Remember that there is no such thing as "spot-training." While these exercise will help strengthen and tone the muscles that they target, only cardiovascular exercise will burn the layer of fat that covers those toned muscles in the first place. Try this program 2-3 times per week, resting at least one day in between each strength workout, in combination with a moderate cardio program (30 minutes a day, 3-4 days per week). You'll notice you'll feel stronger, stand taller and look better in as little as three weeks

Ref - Nicole Nichols, Fitness Instructor

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Healthy Eating Plate

  

         The Healthy Eating Pyramid

The Healthy Eating Pyramid is a simple, trustworthy guide to choosing a healthy diet using the latest up to date information.

Its foundation is daily exercise and weight control, since these two related elements strongly influence your chances of staying healthy.

The Healthy Eating Pyramid builds from there, showing that you should eat more foods from the bottom part of the pyramid (vegetables, whole grains) and less from the top (red meat, refined grains, potatoes, sugary drinks, and salt).

 Copyright © 2011, Harvard University

 

Six fat loss questions you need to know the answers to

1.      How can you lose weight without feeling hungry?

2.     Is it really so important to eat breakfast?

3.     Will eating late at night cause me to gain weight?

4.     Should I switch to artificially sweetened products?

5.     What's the best way to control cravings

6.     Which is more effective at shifting the pounds — eating less or exercising more?

Whenever I cut calories to lose weight I am constantly hungry.              
What can I do?
Make sure you eat little and often throughout the day. This will help to prevent your blood sugar levels from dropping which can send hunger levels sky high. Include plenty of foods in your diet that are high in water, fibre and protein too such as fruits, vegetables, beans, pulses, nuts, fish, chicken, lean meats and wholegrain as these will help to fill you up without piling on the calories. Finally, there is evidence to suggest that even mild dehydration can also increase feelings of hunger so make sure you drink at least 8 glasses of water a day.

Will skipping breakfast really hinder my ability to lose weight?
Studies indicate that people who eat breakfast tend to be slimmer and have a lower overall fat and calorie intake than those who don't. This is probably because eating breakfast helps to elevate blood sugars which keep hunger pangs and cravings for high calorie, fatty foods at bay. If you really can't face breakfast try getting up a little earlier. This will give your body more time to come round to the idea of eating. If that's not an option make a fresh fruit smoothie or take something with you in the morning like a banana or a low fat, whole meal muffin. Alternatively keep a box of cereal and skimmed milk at work or buy a ready prepared bowl of fresh fruit salad and a low fat yogurt and simply eat your first meal of the day a little later.


Will eating late at night cause me to gain weight?
As long as you are not taking in more calories than you actually need, eating at night time won't make you any more likely to gain weight than eating throughout the day. The important thing as far as controlling your weight is concerned is how many calories you eat, not when you eat them. That said, it is a good idea to spread your calorie intake evenly in the form of regular small meals and snacks as this will help to keep blood sugar levels constant, energy levels high and hunger pangs at bay.  



Should I switch to artificially sweetened products?
There is a lot of controversy surrounding the health benefits of eating artificial sweeteners. Recent research has suggested that although they may help to lower calorie intake they may in fact, stimulate appetite and therefore lead to even more weight gain than if you had eaten the real thing. Try to re-train your taste buds to become accustomed to eating less sugar instead.

How can I stop myself craving chocolate when I diet?
Firstly, don't ban yourself from eating it. If you do, the cravings for it will only get stronger. Instead allow yourself a small number of 'treat' calories a day and use them up on whatever chocolate snack you like. Many people find that when they give themselves permission to have a little of what they fancy on a diet the urge to over indulge in it subsides.

Is it better to eat less or exercise more to lose weight?
Exercise is great for your body. It keeps your heart healthy, makes you feel good, tones your muscles and helps to protect you against a whole host of diseases. It's also great at helping to prevent you from re-gaining any weight you might lose. However, in order to lose weight it's the calories you eat that count so by all means exercise regularly but don't be fooled into thinking that by doing so you can eat what you like — it won't work.

 

Reference:

By Rachael Anne Hill

Which diet programme is best for you?

Please read the diet programme reviews below to help you decide.

1) Atkins Diet Program

        The Atkins diet program is based on the principle of switching your body to burn fat instead of carbohydrates to obtain energy.   It is a life change rather than a diet program, as in order to keep the pounds off you need to stick to the recommended way of eating.

The main difference to other diet programs is in what you are allowed to eat,

•       Eggs
•            Meat including beef
•            Pork 
•            Turkey 
•           Chicken                                                                                                                                        
•            Duck
•            Wild game
•            Veal
•            Lamb

Also, fish such as shellfish.
Fats are also permitted, butter, olive oil, mayonnaise, and also certain cheeses.
You must drink lots of water, and only de-caffeinated coffee.
You will need to take vitamin supplements including minerals.
You must also exercise every day, no need to do a marathon however, a brisk walk will suffice.
You are encouraged to eat enough to satisfy your appetite but you must not overeat.
You must not drink alcohol.

You must not cheat; it takes 2-3 days for the body to switch from burning carbohydrates (in the form of glucose) to burning fat, so if you cheat you are back to day 1.

 You cannot eat the following

• Sugar, in any form, corn syrup, honey or maple syrup.
• Milk or Yogurt - a limited amount of cream is allowed.
• Fruit & fruit juice.
• Flour products (bread, pasta, crackers etc.)
• Grains or cereals.
• Beans and legumes.
• Starchy or high sugar vegetables such as potatoes, yams, corn, peas, parsnips, beets or carrots.
• Sweet condiments such as most ketchups, bbq sauce or balsamic vinegar.
• French dressing or thousand island dressing.
• Cottage cheese, farmer’s cheese or other fresh cheeses.
• Nuts or seeds.

Diet Program Pro's
Lots of popular foods are permitted, you can have snacks between meals.
No need to starve and are encouraged to eat when hungry.

Diet Program Con's

Must stick to diet for good to keep off unwanted pounds. No breaks or cheat days allowed.
May not be suitable if you can't go without coffee or alcohol. 

2) South Beach Diet Program

Similar to the Atkins diet program in that it changes the way you eat whilst still allowing plenty of popular foods such as meat, fish, eggs but you can also eat cheese and vegetables.

You can have 3 meals a day, even 2 snacks a day.

You can also have dessert and diet soda.
You are not allowed any alcohol for an initial 2 week period but after that you are allowed to drink wine.

After an initial 2 week start where what you can eat is limited you can start to phase some of your favourite foods back into your diet.

It’s all about eating "good carbs" instead of "bad carbs".

Diet Program Pro's

Based on a healthy way of eating rather than a diet.
Many of your favourite foods are probably still allowed.
Some alcohol ie wine is allowed.

Diet Program Con's

You may find the first couple of weeks particularly hard due to what you can eat being limited.

3) Zone Diet Program

Developed by Barry Sears a biochemist, the Zone Diet is about controlling your insulin level through a balanced diet of carbohydrates, proteins and fat, also known as the 40-30-30 diet (40% carbohydrates, 30% Proteins 30% fat)

Once again it is a way of living rather than just a diet with 3 stages geared to make you lose weight, control hunger and have more energy.   It is based on consistent insulin levels with the supplementation of high dose fish oil.

The Zone diet encourages eating regularly throughout the day and eliminates many junk foods such as sweets and chips.   The "Zone" refers to being in a physiological state in which hormones, governed by the food you eat, are in a zone which is neither too high nor too low.

Diet Program Pro's

Balanced diet rather than cutting out foods you may enjoy.

Diet Program Con's

The reasoning behind the diet can be quite technical; therefore many people may disagree about its merits.

4) Mediterranean Diet Program

Not a diet as such but simply a way of eating for hundreds if not thousands of years followed by people of countries bordering the Mediterranean such as Greece, Southern Italy, parts of North Africa & the Middle East.

It is well known that people from these areas have a lower incidence of heart disease; this is believed to be due to over half of their fat intake being from monounsaturated fat (mainly from olive oil) as opposed to saturated fat, prominent elsewhere. Saturated fat is known to raise cholesterol levels.

The basic diet followed is one that has a low consumption of red meat, low to moderate consumption of sweets, fish, eggs and dairy products except cheese and natural yogurt.

A high consumption of fresh fruits and vegetables.           

A higher consumption of breads, pasta, rice and potatoes.
Water and red wine (in moderation) are taken with meals.

Diet Program Pro's

Not a "fad diet" but a traditional way of eating with known health benefits.

Diet Program Con's

None as such apart from if you are unable to obtain fresh fruit and veg.

5) Weight Watchers Diet Program

There are 2 main diet programs for you to follow; one a points system where all foods are allocated points according to their calorie, fat and fibre content.

You are allowed to use up (or consume) a set number of points per day.

The other diet program is a no points system which allows you to eat from a range of wholesome foods without having to count the calories.

The weight watchers diet program can be followed online as well as offline through regular local meetings where you will get not just tips and guidance but the support and encouragement of fellow weight watchers.

Diet Program Pro's

On the points system you can eat what you like as long as you stick to the number of points.   The meetings can help to keep you motivated.

Diet Program Con's

Offline meetings may not be practical for you.   The points system may leave you feeling hungry.