Advertising
Advertising

9 Amazing Benefits Women Can Expect from Strength Training

9 Amazing Benefits Women Can Expect from Strength Training

You’re a motivated go-getter. Your alarm probably went off before the sun rose. You got up, got dressed and got to the gym before most people even began to finish their last REM cycle. You are already an empowered and amazing woman, but if you’re not doing strength training, you’re probably not as amazing as you could be.

Strength training can seem intimidating but in reality, it can benefit women in so many ways. No, it doesn’t make you “too big,” so set that worry aside.  Before you start on your usual routine, here are nine reasons you should head toward the free weights instead of the elliptical.

1. Calorie Afterburn

When you add weight training to your routine, even if it’s only a couple of times per week, you’re adding the potential for your body to burn more calories even when you’re resting. You might see online that a pound of muscle burns some crazy number of calories, but the reality is that one pound of muscle burns somewhere between 6 and 13 calories a day while you do nothing.

Advertising

2. Increase Flexibility

There’s still misinformation floating around in the competitive world that strength training will cause your body to become more inflexible over time. That “old wives tale” has been repeatedly proven wrong by research. Among many other examples, The University of North Dakota studied static stretches vs. strength training exercises and found those with a full-range of motion in resistance training workouts can help improve flexibility.

3. Beat Buddha Belly

It’s true what they say: you can’t spot reduce. There’s no magic way of targeting a certain area with strength training and weights to lose fat. Also, put down the pills that make promises that could also be delivered by eating right and working out. They’re a waste of money.  According to Harvard Women’s Health Watch, “Core strength training can help reduce your waist circumference. Even if you don’t lose weight, you lose visceral fat and gain muscle mass.” Training the obliques and abdominal muscles with weighted core strength moves will result in getting rid of your buddha belly—eventually.  There’s no quick fix, and seeing visible results in this particular area has every bit as much to do with how much weight you lift as it does with what food you put in your mouth.

4. Be Less Tired

The physical fatigue you get when you strength train has a really positive side effect: you should get better sleep! Most people who deadlift on a regular basis report having more restful sleep cycles, and average over seven hours of sleep per night. Between the ages of 26 and 62, you should try to get between seven and nine hours a night. Your body may not still be developing hormonally, but your fine motor skills and judgment rely on adequate rest.

Advertising

5. Perform Better

The strength you gain from developing the large, visually defined muscles (biceps and triceps in your arms, for instance) is balanced by the control developed in the smaller muscles like the supraspinatus and subscapularis (two of the four muscles in the rotator cuff that keep your shoulder stabilized). The agility and capability increased by weightlifting can enhance your performance in every activity you do.

6. Happier Outlook

Elle Woods said it best in Legally Blonde: “Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands; they just don’t.” It’s a comedy, but that’s also a completely true statement. Endorphins are the ‘feel-good’ chemicals that the brain releases for several reasons, one of which is during strenuous exercise.  All jokes aside about spouses, having a happier outlook on life is what helps us weather the storms that inevitably come. The extra rainy day that makes the week feel too long, the spilled red wine, the baby that won’t sleep—these are all stressors that can be “the straw that broke the camels back” for a person without a positive outlook. Strength training, in a way, gives you emotional fortitude along with physical fortitude.

7. Feel Successful

Every time you work out with weights, you get a release of endorphins. You feel successful with each repeated muscle contraction. Completing a set of close grip bench press is a win. Walking to the shower sweaty from pushing through and finishing every set feels good. Success has many forms, but every single one of the times you’ve ever felt successful, your body gives you a reward in the form of a hit of dopamine. That tiny bit of euphoria you feel is dopamine, and seeking that feeling is what motivates us to succeed. Physical performance in the gym lets us build those feelings of success and the feelings of euphoria bleed over into the rest of our lives. Feeling successful becomes more of a natural state, giving us the confidence to set bigger and better goals.

Advertising

8. Positive Body Image

Let’s face it: people who work out look good. One glance at the people around you and you can tell who takes care of themselves and who doesn’t. When you look in the mirror, you can see the same qualities in yourself. If you’re picking up heavy things and putting them back down again, you regularly give yourself the opportunity to feel strong and capable. That feeling is then reflected; by feeling strong and capable, the person you see in the mirror is strong and capable. Having a positive body image means you’re less likely to spend time mentally picking at flaws that only you can see.

9. Have Better Sex

Out of all the positive side effects received from hitting the free weights in the gym a few times a week, the best has got to be having a better sex life! First, having an orgasm releases more endorphins, which enhance that beautiful body image. Second, having sex causes the brain to release dopamine and oxytocin—the Love Hormone—that causes each person to feel happier, more attractive and to develop strong bonds with their partners.

Advertising

Ladies, it’s time to start cracking the weights.

Featured photo credit: Unsplash via pixabay.com

More by this author

9 Amazing Benefits Women Can Expect from Strength Training 20 Powerful Quotes About Grief, Loss, and Life 10 Fitness Hacks to Enhance Your Health and Everyday Life 5 Important Hacks That Will Teach Your Kids Responsibility and Make the World a Better Place 8 Hacks to Conquer a Life-changing Injury like a Boss

Trending in Exercise

1 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 2 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 3 3 Home Exercises To Fix Your Rounded Shoulders In One Month 4 Workout Every Day: Thursday Music Playlist 5 Cut down on drinking! Time for a post-holiday detox

Read Next

Advertising
Advertising
Advertising

Last Updated on September 29, 2020

Does Keto Weight Loss Diet Plan Actually Work?

Does Keto Weight Loss Diet Plan Actually Work?

In the past few years, more and more people have started to suffer from obesity, with associated heart and metabolic problems. If you are struggling to keep your weight under control, you are also probably worrying about additional problems such as hypertension and diabetes.

People who fight weight gain have indeed a genetic predisposition, but they also need to make a few lifestyle changes, especially with regard to their lifestyle and caloric intake. It has been demonstrated that regular physical activity, as well as dietary habits can promote weight loss and allow one to maintain the same weight on a regular basis.

In this article, we will look into the commonly known keto weight loss diet and explain to you whether it works or not.

What Is the Ketogenic Diet?

The ketogenic diet has been presented as one of the most effective approaches for quick weight loss.[1] Indeed, this nutritional approach has a solid basis, allowing one to lose excess pounds and return to a healthy figure. And as you will see for yourself, it can even improve cardiovascular health.

The main idea behind this diet is to drastically reduce the carb intake, so the body begins to use the ketone bodies produced by the liver as energy. As the glucose levels decrease and the fuel for the body changes, significant weight loss will occur.

This condition was first noticed in individuals who were fasting; at the beginning, the ketogenic diet was used for those who suffered from epilepsy. It was only recently that researchers began to recommend it for weight loss purposes.

Benefits of the Ketogenic Diet

It has been confirmed that this dietary approach can help one fight obesity, as well as high cholesterol levels. It can improve cardiovascular risk factors, protecting one against stroke and atherosclerosis.

Advertising

You might not be aware of this for a fact but the ketogenic diet can suppress the appetite. This is related to the fact that one consumes more proteins, which have a higher satiety effect.

It is also worth mentioning that such changes can keep the appetite control hormones in check. Proteins have a thermal effect, contributing to the activation of the metabolism.

Ketone bodies cause a number of changes within the body, contributing to the suppression of the appetite in a direct manner. They prevent the body from storing fat, while activating the metabolism and promoting the fat-burning process. Thus, one experiences a higher metabolic efficiency, consuming more calories in the process.

When formulating the best diet plan, you have to consider the ketogenic diet among your first options.[2] Keep in mind that this diet can help you lose excess weight and offer a wide range of other benefits.

For example, the ketone bodies produced in the liver can provide protection against cognitive impairment (associated with weight gain and obesity in general). The dietary approach can reduce the risk of cancer, Alzheimer’s disease and epilepsy.

It can even be of use to those who suffer from Parkinson’s disease and it facilitates recovery in patients diagnosed with brain injuries. The ketogenic diet does wonders for those with polycystic ovary syndrome and acne; this is related to the reduction in insulin levels.

The Physiological Changes Associated with This Diet

What happens is that, upon reducing the carb intake, a metabolic condition known as physiological ketosis occurs.[3] This is when the body runs out of glucose, using ketone bodies (resulted through ketogenesis). When these began to be used as energy, weight loss occurs as a natural consequence.

Advertising

As the glycemic level begins to stabilize, the weight loss process occurs. The risk of metabolic syndrome is reduced, which increases the life expectancy for the person in question. The bad cholesterol level is reduced and so is the one of triglycerides (associated risk of cardiovascular disease).

The metabolic rate is altered and physiological changes occur. While the lean body mass is preserved, the fat mass begins to be consumed and weight loss is no longer difficult. Interestingly, all of these changes do not have a negative effect on the metabolism of glucose (eliminating of insulin resistance).

What Happens When You Consume Carbs in High Quantities

Unfortunately, the modern diet is associated with a high consumption of carbs. The rates of obesity have increased only in the past few years, when more and more people have fallen prey into the trap of carbs.

The excessive intake of carbohydrates can lead to weight gain and obesity in most cases. A diet rich in carbs has a negative influence on the insulin resistance. Moreover, it increases glucose levels and reduces the level of good cholesterol.

All of these changes translate into a higher risk of diabetes and heart problems, as the metabolism is disturbed.

How It Feels to Follow the Keto Approach

The reduction of carb intake, associated with a higher consumption of proteins, has proven to be quite beneficial (both physically and mentally). The sensation of lethargy, normally caused by the increased carb intake, disappears and the mood improves.

At the beginning, one might have difficulties reducing the carb intake. However, as the body accustoms to these dietary changes, the sensation of hunger disappears and one is less tempted to give into cravings. As the fat metabolism is improved, one begins to notice the weight difference and feel better overall.

Advertising

Tips for Successful Weight Loss

When it comes to weight loss tips to remember, this is the most important one:[4]

You need to make sure that your daily carb intake does not exceed 20 grams, regardless of how much fat or proteins you plan on consuming that day. The intake of carbs should not be influenced by the total caloric intake.

The transition from your regular diet to the ketogenic approach should not take place all of a sudden. You need to take a gradual approach, so that your body has the necessary amount of time to adapt to the new diet.

In order to facilitate this transition, you can opt for meals that mimic regular, carb-rich foods. These will help you stay on the diet and achieve your weight loss goals, without too much effort.

What Foods Are Allowed to Eat?

If you have decided to go on the ketogenic diet, you need to up your protein intake. You are allowed to consume lean meat, such chicken, eggs and dairy products, such as full-fat cheese. Fatty fish, such as tuna and sardines, as well as seafood is allowed.

You can also consume olive oil and flax seed oil as these deliver beneficial fats to the body. Vegetables such as spinach, cucumber, lettuce, celery, cauliflower, eggplants and carrots are allowed. As for fruits, you can consume berries of various kinds, citrus fruits, tomatoes and avocados.

Do not be afraid to consume olive oil of good quality as this is one of the best food products for someone who is on a weight loss diet. In the Mediterranean area, olive oil is eaten in generous quantities and the people here do not suffer from obesity (also have a reduced risk of heart problems).

Advertising

What Foods Are Restricted?

Simply put, you need to drastically reduce the carb intake. This means that you should eat white flour products, potatoes and pasta as little as possible. The same goes for bread and rice.

It is important to be aware of the fact that carbs are found in other food products, especially in sweets. Stay away from sweets, cakes and other similar items that are rich in sugar. Of course, fruit juices and soft drinks are on the no list.

The Truth: Does the Ketogenic Diet Actually Promote Weight Loss?

In the introduction, we have talked about obesity and the risks associated with weight gain. The ketogenic diet can reverse such changes, allowing one to keep the hunger sensation under control and reduce the intake of food.

Proteins are a big part of this dietary approach, offering a prolonged satiety sensation. On the other hand, both carbs and fat are less filling, causing one to feel hungry quicker.

As one begins to consume more proteins, the sensation of hunger appears at longer intervals. The ketogenic diet will not cause one to feel hungry all the time, presented a higher success rate than other dietary approaches.

As the carb intake is reduced to the lowest possible level, the ketogenic state will occur and the body will no longer rely on glucose for fuel. The ketone bodies produced in the liver, from the fat reserves, will act as fuel.

It is important to understand that the body needs time to adapt to the state of ketosis. You need to pursue the dietary approach and not be satisfied with the initial weight loss, which is due to the diuresis process. Soon, you will see that your body has begun to burn fat efficiently, allowing you to return to a healthy figure.

The ketogenic diet presents a number of advantages, starting with the fact that you have plenty of allowed foods to organize your daily meals. Moreover, you can follow this diet, without having to count calories or keep track of how much food you have eaten.

More Weight Loss Tips

Featured photo credit: Khamkhor via unsplash.com

Reference

Read Next