Break The Myths : Weight Training For Women

OK NOW WHO HAVEN'T HEARD THAT WEIGHT LIFTING MAKES WOMEN LOOKS MANLY / BULKY(LIKE MEN) ?

Sorry, but yes i have to type that in caps lock because i'm just getting sick of that sentence.

Now it's time for me to set aside my subjectivity and keep things crystal clear here.

Weight training might be always connected to men because men were (and are..mostly) still taking the responsibility in heavy duties. Many times also seen on advertisements, bodybuilding athletes (either male or female) look so huge by muscle mass. One thing that you have to know is some of them (or many i should say) are on steroids in varying amounts. They use steroids because they are athletes that compete in some specific division that allows and maybe requires their body to use some steroids OR they are fitness models that represent a sport related company and have to look the way that can only be achieved by using steroids. So that was my thought of why weight training is avoided by most women. 

How can women benefit from weight training? 

+ Improve strength for daily duties

+ Burn more calories throughout the day, not just when exercising

+ Shape, Curve, Tone your body by muscle mass

+ Improve bone health which reduce problems like back pain and possibility of osteoporosis

+ Stress Reliever because there are prove that resistance training help our body release more endorphins (hormone that make us feel happy) 

+ More about the benefits : check the links below Dear friends :) 

May i deliver you some inspiration ..

Emily Skye she's a health and fitness expert. She lifts :) 

Heidi Somers she's a natural athlete and a youtuber. She also lifts :)

Give some time for some acknowledgement :) 

http://daringtolivefully.com/benefits-of-lifting-weights

http://www.bodybuilding.com/fun/franco7.htm

http://www.bodybuilding.com/fun/8-reasons-women-should-lift-weights.html

http://www.girlsgonestrong.com/heavy-bulky/

http://www.womenshealthmag.com/fitness/lifting-heavy-weights

Read More

Fat Loss Cardio

There are some tips on doing cardio to maximize "fat burning" effectively.

1. Medium cardio intensity for effective weight loss. To know your medium intensity, calculate your heart rate per minute=155-age. Stay at that intensity for quite a long duration with a constant speed. 

2. Interval training cardio for those who has been doing fitness for quite a long time (say for 6 months of good exercise-healthy eating-rest routinely) in purpose to prepare your physique for a higher challenge. 

3. Do cardio after a body-toning activity(e.g lifting weight, bodyweight training) or in the morning before having the first meal or before breakfasting. 

4. Any type of cardio that you find exciting will work! Running, swimming, aerobic classes, biking and etc! 


Remember to nourish your body with a good diet and proper resting time :)

Source: https://instagram.com/p/1o0o3Iru3M/?taken-by=ade_rai
Image : http://www.feminahealth.co.za/wp-content/uploads/2014/12/Weight-Loss-Fitness.jpg

Read More

2 Ingredient Banana Pancake

Having a sweettooth means i'm all for desserts for breakfasts or snacks. To have a healthy food to munch on in hand is convenient, but what if we don't have any supplies left in the cupboard? Luckily i found some eggs and a banana left this morning and the first thing i had in mind is making this quickest easiest banana pancake. Thought i want to share the way i make them to you guys.. so all you need for this pancake is 2 medium sized eggs and a medium sized banana (about 80 grams peeled). 

I also used peanut butter and strawberry jam to spread the pancakes, then got a little fancy by folding then cutting them in diagonal (maybe not so fancy LOL). I turned out eating them for snack and they were really fulfilled my tummy. If you fold the pancakes like i did, they will turn out fluffy like mine was. They're naturally sweet because i didn't add additional sweetener except in the spreads i used. So remember to use a moderate amount of spreads to keep it guilt free. To limit the fat content you can just use 4 egg whites and not use the yolks.

Here is the video to show you how i made my 2 Ingredients Banana Pancake. So enjoy !!

 

Ingredients : 

2 medium eggs(with yolks)

1 medium banana

207 Calories|10g Fat|19g Carbs|12.6g Protein

Youtube link : https://www.youtube.com/watch?v=6Iv-8P2hGmk

Music : https://www.youtube.com/watch?v=OBwl2glmqC0&index=47&list=PLRBp0Fe2GpgmsW46rJyudVFlY6IYjFBIK

Read More

The Perfect Diet ?

What is DIET ?

Diet is the sum of food a person consume. A person's diet may be different to other person's, as diet style vary widely. If you have heard of a vegetarian, vegan and raw vegan diet, they are only a few types of diet. Other type of diet is ketogenic, pescetarian, omnivorous and etc. Then what type of diet is proper for each person ?

The only diet we should do is the one we feel comfortable doing and matches our believes. Whether we are in the mode of losing, maintaining or even gaining weight we should eat with the healthy food choices. Then what differ those 3 modes above? PORTION SIZE. As simple as it is. 

Nourish our body by listen to what it needs.

Image : http://www.reginaidealjourney.com/wp-content/uploads/2015/05/Ideal-Protein-Regina-Diet-Pro-Energy.jpg

Read More

Healthy Habits !

Being in a healthy lifestyle doesn't start in a day, it took time instead. But everyone can start from now on by doing such simple ways. For me, being healthy is not a goal but it's the way I want to live.

These are some tips to begin your healthy habits :

1. Set a goal

Think of a specific thing you want to accomplish in a certain time. For example: Do a morning run twice a week / eat more vegetables & fruits everyday. Set a goal that is reachable for you.

2. One step a time
Whether you just watched the victoria's secrets fashion show or scrolling on a fitness model's instagram, you might dream of having a body like one of them the next morning. But hold that thought! Remember everyone come from a different point in physique, activity and genetics. So start to love your-fabulous-self and do basic things that can lead you to your goal !

3. Plan out
If your goal is to do a morning run twice a week, then schedule your days ahead. Set the time so your workout, school and social life can be succeed in the end. If your target is to eat healthier everyday, then do a big cook-off before the rush days started so you have your nutrients-packed-meals ready for you anytime you need to eat.

4. Back to nature
These days we like to spend hours laying in bed scrolling down social media in a smartphone or playing games in our pc. I know it's addictive, but maybe it can be very exciting to cycle around the neighborhood / playing with pets / even visit the local zoo sometimes!

5. Enough rest
After a hectic day at work/school or a sweaty workout session, our body really need time to rest. So give your body an extra boost by doing the most un-expensive and easiest way to rest: A quality sleep.

6. Be happy! 
Keep positive vibes around you! Be with people who can bring you laughter and happiness. When work become stressful, have a quality time by meditation (if it's your thing) / get a good massage / even do a shopping (if that wouldn't lead you to a bankrupt).

Let's get started!

Read More