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Last Updated on February 27, 2018

Will Weight Training Make You Bulky and Look Like a Man?

Will Weight Training Make You Bulky and Look Like a Man?

Women often frown if I advise them to regularly train with weights. “I don’t want to look like a man if I train with weights!”, I often hear. Let me tell you one thing: You won’t look like a man. Instead, the gym has other positive side effects for women.

    1. Sped Up Metabolism

    Go to the gym if you want to eat more, great-tasting food. Not having to watch your calories 24/7 is a privilege that every women dreams of. The muscles that you build up during your training in the gym will even burn your calories in times, when you’re not training consciously. Muscles are fat burners.

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    And don’t forget the psychological side of it: Opening your fridge after a hard workout and rewarding yourself with your favourite food is one of the best feelings in this world. Humans are reward oriented creatures, am I right?

    2. Fit and Healthy Aging

    You only live once. Aging healthy is important – it might not be in this moment for you but it’ll definitely be important in the future. Being mentally and physically fit in the long-term is a privilege, worth working for. Your children are not here to care for you when you’re older. You want to be independent and fit – even as a grandma.

    Being associated with an independent, fit elderly is the best that can happen. What a world it would be, where elderly are still healthy and adventurous. Recreate your future starting today, go to the gym.

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    3. Deal With Stress Like a Boss

    We live in a society where we have to deal with stress on a daily basis. Have you ever came home fully stressed out, after a ten-hour work shift? An experience like this in our present world is pretty common – for both sexes.

    Occupational burnout is a disease that we’re all too familiar with. In our civilization, our life is out of balance. The mental health of the average person needs improvement. The use of antidepressants are far too high, especially in the female population. About 16% of every women over the age of 12 in the US uses antidepressants frequently.[1]

    These are about 30.000.000 people. Using the gym as a treatment, for mental health, free of negative side effects. Sign me up for that![2]

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      4. Super Boost Your Confidence (And Attractiveness)

      Want to be more confident and attractive? The gym is one of the best places to go then. The WHR (waist-to-hip-ratio) is generally an indicator of your overall attractiveness. Trained glutes, when regarding evolutionary psychology, may indicate to the male sex that you’re better predisposed to give birth. Improving your WHR is a great way to give you extra attention from the opposite sex.

      If we look back in our history, the most attractive women – such as Marilyn Monroe – had tremendous self esteem. That’s why she rose to such extreme popularity and had thousands of admirers. Simply because of how comfortable she felt in her own skin.

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      Women: Recreate Yourself

      The days where the gym was filled with guys only is finally over. Sign up for a gym membership and hire a personal trainer or an online coach for a couple of months. Train about 2-3 times a week to begin with.  You don’t have to spend more than 60 minutes each.

      It won’t take long until you will see the first changes in your physical and mental well-being. Then you will understand, that training in the gym has tremendous benefits.

      Don’t be afraid to pick up the dumbbells on a regular basis. They won’t make you bulky. Lifting weights help shape you into the independent, strong and confident woman – that you deserve to be.

      Featured photo credit: finda via finda.photo

      Reference

      More by this author

      Florian Wüest

      Qualified and experienced fitness trainer and online coach.

      What Really Works: How to Relieve Lower Back Pain Effectively 7 Super Fast Remedies for a Pulled Muscle in Neck Is Building Muscle Possible in Your 40s? (Build Muscle the Batman Way) How I Lose Weight, Get to 9% Body Fat and Build Muscles with Vegan Diet How to Gain Muscle Mass Naturally (A Step-By-Step Guide)

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      12 Best Brain Foods that Improve Memory

      12 Best Brain Foods that Improve Memory

      Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

      But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

      I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

      Here are 12 best brain foods that improve memory:

      1. Nuts

      The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

      Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

      Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

      Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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      2. Blueberries

      Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

      When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

      3. Tomatoes

      Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

      4. Broccoli

      While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

      Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

      Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

      5. Foods Rich in Essential Fatty Acids

      Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

      The body does not naturally produce essential fatty acids so we must get them in our diet.

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      Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

      6. Soy

      Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

      Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

      Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

      7. Dark chocolate

      When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

      Take a look at this article if you want to know more benefits of dark chocolate:

      15 Surprising and Science-Backed Health Effects of Dark Chocolate

      8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

      Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

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      B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

      Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

      Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

      To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

      9. Foods Rich in Zinc

      Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

      Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

      Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

      10. Gingko biloba

      This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

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      It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

      However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

      11. Green and black tea

      Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

      Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

      Find out more about green tea here:

      11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

      12. Sage and Rosemary

      Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

      Try to enjoy these savory herbs in your favorite dishes.

      When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

      Featured photo credit: Pexels via pexels.com

      Reference

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