High-Intensity Exercise Increases Appetite

You gain body fat when you take in more calories in the diet than you metabolize (burn) at rest and during exercise. The body tries to maintain a constant weight that scientists call the weight set point. It seems reasonable that increasing caloric use during exercise might also affect food intake and appetite. Men lose weight more easily than women. One reason for this may be that exercise affects appetite differently in men than in women Exercising at high intensities decreases caloric intake in men. Scientists from the University of Ottawa, Ontario, Canada, found that intense exercise increased appetite in Women, while low-intensity exercise had no effects on food intake. Don’t use this study as an excuse to stop exercising intensely. Other Canadian studies showed that women who trained intensely lost more body fat in six months than those who trained at slower rates.





Women Fitness,Weight Loss,Women Health

Take 10,000 Steps Per Day

Want to lose weight and inches? Take 10,000 steps per day. Several towns and cities in America have 10,000 step campaigns to fight the obesity epidemic. They give pedometers- devices that measure walking to strides- to people who try to achieve 10,000 strides per day. University of Tennessee researchers found that the number of steps middle-age women took every day was highly predictive of their weight and body composition. Women who took more than 10,000 steps per day were less likely to be overweight, carried less fat (26 percent) and had smaller waist and hip measurements than women who walked 6,000-9,999 steps or fewer than 6,000 steps. Inactive women were either highly overweight or obese and averaged 44 percent fat. Thai study shows how easy it can be to lose weight and body fat- buy a pedometer and walk 10,000 steps every day.









Women Fitness,Weight Loss,Women Health

Leg Press for Shapely Thighs and Buns

Most women want fit and firm thighs and butt muscles. Many don’t like squats or lunges because they fear knee or back injury. The leg press is a good alternative that isolates the lower body muscles and support the back. Leg presses are done on leg press exercise machines and can be substituted for squats. They are safer and more convenient than squats because they don’t involve handling weight, they place less stress on the back and they don’t require a spotter. Leg presses, however, are less effective than squats for developing strength in the quadriceps, gluteal and hamstring muscles. Most manufacturers of weight training equipment make leg press machines. When using a platform leg press machine, adjust the seat or lie on your back so your knees are bent approximately 90 degrees when beginning the exercise (starting position). Push out forcefully until your knees are fully extended; then return to the starting position.









Women Fitness,Weight Loss,Women Health

Jump into Plyometrics

Plyometric exercises are excellent for building basic muscle strength, power and speed. Plyometric exercises involve rapid stretching, then shortening. Of a muscle group during highly dynamic movements. The stretching causes a stretch reflex and elastic recoil in your muscles, which combined with a vigorous muscle contraction, creates great force that overloads the muscles and increases strength and power. Plyometrics help build bone mass in girls and young women that will protect them against fractures as they age. These exercises are fun and challenging and excellent additions to an active woman’s fitness program. Plyometrics enhance performance in sports because they increase leg power and train the nervous system to activate large muscles quickly during movement. Plyometrics range in difficulty from calf jumps off the ground to multiple one-leg jumps to and from boxes. Start with simple plyometric exercises, then graduate to more advanced exercises as fitness improves.







Women Fitness,Weight Loss,Women Health

HOW CAN DAIRY HELP ME LOSE WEIGHT?

I am sure plenty of you are skeptical about eating more dairy to peel off pounds, as you well should be. Researchers haven’t quite solved this mystery either, but they have some good theories on how dairy may work to speed up the fat-burning process.

High calcium levels in fat cells have been shown to actually prevent fat from being used and increase fat storage. This would seem to contradict the theory that calcium is good for you, which is why calcium’s role in weight loss is often referred to as the “calcium paradox.”

It turns out that when calcium levels in the blood are low, signals are sent to the brain to increase the amount of the mineral that enters into fat, which then prevents fat breakdown .But when calcium levels are adequate, these signals to the brain are decreased, allowing fat stores to be used. As a result, eating plenty of foods that are rich in calcium will ensure that your calcium levels are kept high, decreasing signals that prevent fat breakdown and increase fat storage.

Women Fitness,Weight Loss,Women Health