The scale - NOT the only indicator!

http://www.naturalphysiques.com/87

This is such a good article about all the things that can influence the numbers on the scale.

It's not all about the scale

We grow up in a society where weight loss is measured by the scale.  I have been guilty of this myself and have seen most clients get themselves in a tizz when the dial on that scale just don't budge.   But there are so many things that can influence the numbers, there is great article that I posted "Why the scale lies" that looks at all the things that can influence weight loss.  But the scale should never be our ONLY indicator that we are trimming down.  Take into consideration the following weight loss indicators.

• Take some measurements every couple of weeks and see if you have made progress in certain areas of your body, you might be pleasantly surprised to see that you have lost inches around your waist and gained a little around your bicep.

• Your clothes. One of the best indicators to see if your body is changing is how your clothes fit.  That snug pair of jeans probably not fitting so snug anymore, your body is changing.

• When you start making all the adjustments to your lifestyle, healthier foods and exercising regularly, you will probably find that you are FEELING much better, more energy and just happier in general.

• In some cases you might be able to decrease any medications you are taking.  Positive lifestyle changes have a dramatic effect on certain ailments and helps reduce the need for medication.

• Do you get through your day easier?  Easier to wake up in the morning, missing that afternoon slump where you need a double espresso to get you through the afternoon, if your daily tasks are just in general easier to do, it's a positive sign.

• Being able to increase the weight and reps during your gym sessions or able to add an extra 5 minutes to your cardio sessions is a good indication that you are getting fitter and stronger.

• Your health and fitness changes becomes habits, when you take some time off it's much easier to get back into the swing of things.

• Photo's!  One of my personal favorite indicators.  As they say, a photo don't lie.  Take regular progress photo's to see the changes in you body.

• Does your family, friends and colleagues see the changes? We tend to be very hard on ourselves, and we don't see the changes, but the people around us do.

If any of these indicators describes your results, then you are definitely on the right track!  

Why The Scale Lies by Renee Cloe

This is a very good article about all the different things that can affect our weight...


http://www.naturalphysiques.com/87

Supplementation for women.

http://www.livestrong.com/womens-supplements/

Training tip: Chest Training

Chest training for women.

I often see women doing all their chest workout lying down flat (see illustration below).  And this in my opinion, is another one of those exercises girls should not be doing.  Unless, you are serious about specifically building a large musular chest.  If not, then please read on.

Below is a diagram of the pectoralis (chest) muscles.  Now, the major muscle that is being worked when doing  a flat bench press, barbell press or dumbbell press, is the “pectoralis minor” or middle chest.

Now, below is a diagram of a women chest, what do we have covering the middle chest?  Yes, breast tissue.  So you pretty much focusing on a muscle group that is covered in breast tissue, and in so many instances nowadays, breast implants. 

 The chest muscles women should focus on is the is “Pectoralis Major” or upper chest.  This is the part, if you look at the chest diagam again, just above the breast line.  Therefore, do all your chest workout on  a incline bench, whether it be barbell presses, dumbbell presses  or dumbbell flies.

Training tip: Figure and bikini athletes DO NOT train traps!

Shrugs.

This is one exercise in my opinion that a women should never do.

Example of a shrug exercise:

It focuses especially on the upper trapezius muscle (see illustration).  If you planning on competing in either a figure or bikini division, you should never specifically develop this muscle group, large trapezius muscles (or traps like we refer to them in the gym room) does not add to the feminine physique the judges are looking for. It’s also a muscle that once developed, is very hard to break down. 

If you are a bodybuilding lady or want to develop your traps specifically , then by all means.

This does not mean that these muscles will go un-trained.  The trapezius muscles are engaged whilst doing various exercises in your back and shoulder workouts.

Short anatomy. 

In human anatomy, the trapezius is a large superficial muscle that extends longitudinally from the occipital bone to the lower thoracic vertebrae and laternally to the spine of the scapula (shoulder blade). Its functions are to move the scapulae and support the arm.

The trapezius has three functional regions: the superior region (descending part), which supports the weight of the arm; the intermediate region (transverse part), which retracts the scapulae; and the inferior region (ascending part), which medially rotates and depresses the scapulae. (Wikkipedia)

Supplement Review: Whey Protien

Whey protein shakes are one of the most popular sports nutrition supplements on the market and the benefits of including it into your daily nutritional program are numerous.

·         Whey protein is an excellent way for women to increase their daily intake of protein without packing in excessive carbohydrates and fats, and therefore increase calories.

·         It has also proven to be beneficial in reducing cholesterol levels and body fat.

·         Whey protein helps to maintain a healthy immune system by increasing the levels of glutathione, a key antioxidant required for a healthy immune system.

·         High quality Whey protein is rich in leucine and amino acids that helps preserve lean muscle.

Why women will benefit from using Whey Protein.

When following a low calorie diet, it is so important to make sure that you consuming enough protein.  Inadequate protein levels can lead to various health risks in women, including higher risk of osteoporosis, fragile nails and hair, edema and slowing of the metabolism!

Women often don’t consume enough protein and can feel fatigued, and will then turn to high calorie foods to compensate.  Including whey into your diet and with regular exercise, will increase more lean muscle and less body fat.

The best time to take your Whey Shake is after exercise.  During exercise protein levels are depleted, and consuming protein straight after your workout helps to prevent muscle deterioration.  Whey protein is digested and absorbed quickly by the body, and therefore a perfect post-workout supplement as it aids in the repair and rebuild of muscle fiber.