Benefits of Strength Training for Women

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1. Burn More Fat

Researchers at Tufts University found that when overweight women lifted heavy weights twice a week, they lost an average of 14.6 pounds of fat and gained 1.4 pounds of muscle. The control group, women who dieted but didn’t lift weights, lost only 9.2 pounds of fat and gained no muscle. When you do a good weight-training program your metabolism stays elevated and you continue to burn fat for hours afterward. The increase in muscle aids you in burning fat! Having more lean muscle means your body will burn more calories at rest. 

2. Changes Your Body Shape

While genetics play a huge role in determining your physique weight training can chisel your physique and give you definition in all the right places.

3. Boost Your Metabolism

The less muscle you have, the slower your metabolism. As women age, they lose muscle at increasing rates, especially after the age of 40. Weight training while dieting can help you preserve and rebuild muscle fibers. The more lean mass you have, the higher your metabolism will be and the more calories you’ll burn all day long. 

4. Get Stronger and More Confident

Lifting weights increases functional fitness, which makes everyday tasks such as carrying the kids, lifting your groceries and carrying them into the house, and picking up heavy items much easier. According to the Mayo Clinic, regular weight training can make you 50 percent stronger within 6 months. Being strong can be very empowering. Weight training will boost your self-esteem and confidence.

5. Build Strong Bones

It’s been well documented that women need to do weight-bearing exercise to build and maintain bone mass. Just as muscles get stronger and bigger with use, so do bones when they’re made to bear weight. Stronger bones and increased muscle mass also lead to better flexibility and balance, which is especially important for women as they age. Bone health gets more and more critical as we age. 

6. Improve Mood

The endorphins that are released during aerobic activities are also present during resistance training. Endorphins lift your mood naturally and with better self esteem, your mood will just continue to improve. 

7. Improve Sports Fitness

Improved muscle mass and strength will help you in all physical activities. Sportsman or not.

8. Reduce Injuries 

Weight lifting improves joint stability and builds stronger ligaments and tendons. Training safely and with proper form can help decrease the likelihood of injuries in your daily life. It can also improve physical function in people with arthritis. 

9. Get Heart Healthy

More than 480,000 women die from cardiovascular disease each year, making it the number-one killer of women over the age of 25. Most people don’t realize that pumping iron can also keep your heart pumping. Lifting weights increases your “good” (HDL) cholesterol and decreases your “bad” (LDL) cholesterol. It also lowers your blood pressure. The Journal of the American Medical Association reports that people who do 30 minutes of weight lifting each week have a 23 percent reduced risk of developing heart disease compared to those who don’t lift weights.

10. Maintain Healthy Blood Sugar Levels

In addition to keeping your ticker strong, weight training can improve the way your body processes sugar by as much as 23 percent. According to the Centers for Disease Control and Prevention, 16 weeks of strength training can improve glucose metabolism in a way that is comparable to taking medication. The more lean mass you have, the more efficient your body is at removing glucose from the blood.

 

How I Boost My Energy Level And Metabolism + A Recipe

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Loki & Tinka Belle & Their Afternoon Siesta!

Power naps – 10 to 15 minutes will do. It will recharge your batteries and give you a boost. Don’t make the naps too long or it may have the reverse effect. You really have to tweek this to suit you. So start with 5 to 10 minutes. Some times if I shut my eyes when I am really feeling fatigued, within 5 minutes I wake up feeling refreshed.

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Guest Bathroom

First thing in the morning where does everyone usually go straight to? The bathroom! Decorate in yellows and or reds in your bath area. These vibrant colors stimulate your mind and wake your senses. You can use this trick at the office or before a run or any time you need a mental boost, just focus on something red or yellow.

 

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Afternoon Yoga

Not only will yoga & stretching lengthen and strengthen muscles but will also give your energy levels a boost while helping to increase your metabolism. You can even find simple stretches to do at work.

 

 

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Sunshiny Yoga

 

Focus on your posture. Better posture, sitting up straight, burns more calories, boosts metabolism and keeps energy flowing through your body. Ever notice mid-day you start to slouch? Focus on that posture!

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My favorite outside time is anywhere near the ocean!!

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Go outside and breathe in some fresh air. Take a brisk walk, a couple times a day even. This will give you some amazing benefits and get you in the habit of motivating to get out from behind the desk, or off that couch! I love walking the beaches. The sand acts as resistance on your muscles giving you not only a relaxed view, but a great workout.

 

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My favorite snack!

Eat magnesium rich foods. Like almonds. They will give you a boost and fill your tummy with a healthy snack all at the same time

 

 

 

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Strength training is great for runners!

Change up your exercise routine. Muscle conditioning can get even your muscles bored. switching things up gives muscles confusion and they have to work a bit harder.

Speaking of exercise. Don’t just run or walk. Throw in some strength training. Adding lean muscle helps you burn metabolism harder.

 

 

 

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Handle tasks on your feet!

If you sit at work, do portions of your day standing. Whatever tasks can easily be done from a standing position, do it. The benefits far outreach just a metabolism boost or upping your energy levels

Bonus Recipe

 

chocolate-cherry-goji-bars

This isn’t my recipe. But it is a recipe I’ve used a few times and is a staple in my kitchen now. We don’t use energy bars often in our house. But hubby likes them when he does long runs and they are awesome for when we hike. This is my very favorite bar recipe!

Raw Superfood Energy Bars

Cherries and goji berries are soulmates in the dried-fruit world—I often make trail mixes that pair these two red beauties. Here, they’re friends again in these wholesome, cacao-nib-accented raw bars. Packed with all kinds of antioxidants, these bars appear to be “only” sweet treats, while undercover they are anti-aging workhorses.
Author: Julie Morris
Serves: 8 bars
Ingredients
  • ¾ cup raw almonds
  • ½ cups raw walnuts
  • ½ cup dried goji berries
  • ¼ cup Medjool dates, pitted
  • 1 teaspoon vanilla extract
  • ⅛ teaspoon ground cinnamon
  • 1 cup dried cherries
  • 2 tablespoons cacao nibs
Instructions
  1. In a food processor, combine the almonds and walnuts, and process the nuts into the size of small gravel. Add the goji berries, dates, vanilla extract, and cinnamon powder, and process until the mixture forms clumps and begins to stick together. Add the cherries and cacao nibs and process briefly to incorporate the ingredients, but leave some small chunks for texture.
  2. Place the dough on a large sheet of plastic wrap on a cutting board. Press the dough into a compact rectangle, then wrap it tightly in the plastic, compacting it even more. Use a rolling pin to roll the dough into a ½ -inch-thick layer.
  3. Unwrap the dough and cut it into 8 bars or smaller bites, as desired. These superfood energy bars will last several weeks unrefrigerated and covered, or keep them in the freezer for long-term storage.

Recipe Source: Superfood Snacks: 100 Delicious, Energizing & Nutrient-Dense Recipes