The truth is- it isn’t that easy to ‘get big’.  Men and women train hard and heavy for months, sometimes years to achieve maximum muscle development and definition. They also follow extremely strict bodybuilding diets.  If getting big was as simple as just lifting a few weights, the world would be a much leaner place.  Weight training also helps women increase bone density- one of the major factors in warding off osteoporosis. 

Women who would like to incorporate weight training into their fitness routine should speak to a personal trainer at their gym about creating a routine that will help them develop long, lean muscles.  Typically, this is achieved through lighter weights and higher repetitions.  Added benefits of weight training include loss of fat and inches as well as increased strength and stamina.

Having more lean muscle on your body helps you naturally burn calories and fat faster than the average person.  Men typically have more muscle than women, which is why they tend to burn calories quicker or lose weight faster.  The more muscle you have, the faster you will lose weight.

If you have questions about developing weight training programs for your body type, email me at njfitnessexpert@aol.com

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Breakfast: Yogurt

Snack: Apple

Lunch: Grilled chicken on whole wheat wrap

Snack: carrots

Dinner: Fish and broccoli

Looks seemingly healthy right?  Plenty of servings of fruit, some veggies and some whole wheat carbs. In actuality, this diet is not good for many women trying to lose weight.  For starters, this diet is loaded with sugars.  Yogurt is packed with sugars, even though it claims to be light or low-cal.  Apples and carrots have sugars too. I’m not saying to avoid fruits, but in this diet, the combination of fruits and  yogurts is entirely too much sugar. 

Instead of yogurt for breakfast, try egg salad made with low-fat mayo. It’s easy enough to make at home and bring to work in a container.  You can even have it on a slice of whole wheat bread.  Or, have a few egg whites on a slice of whole wheat bread.

For a snack, Apples are good, but they do contain sugar.  Sugars are best when eaten along with a protein.  Eating your protein first helps slow the absorption of sugars into your blood stream, reducing the chance of a spike in blood sugar levels, which leads to your body storing fat.  Have half of an apple with some all natural peanut butter, almonds or walnuts.

Just because your wrap is whole wheat, doesn’t mean it is healthy.  Wraps pack plenty of carbs even if they are whole wheat.  You are better off with low-carb breat, or have a sandwich and remove one piece of bread. The grilled chicken is good.  Having it over lettuce with some tomatoes, cucumbers and a low fat dressing is even better.

Read the labels of the foods you are eating and watch for hidden sugars.  20+ grams of sugar for one meal/snack/drink  is too much.  So check your yogurt labels and rethink breakfast.