~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~ July 21st ~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~
Well I'm off to Lake Chelan for a long weekend and I'm very nervous about it.
August 1, 2005:
Weather and other factors will also cause a weight gain.
I'm putting this here because I want to keep it as a reminder for awhile that I really do need to focus on mostly cardio work to get the layer of fat off.
Myth- Women Who Lift Weights Will Get Bulky Muscles: A woman has one-third the testosterone of a man, so putting on a ton of muscle is not going to happen. The women you see in the magazines that look BIG and manly are on steroids, growth hormones etc. You’ll look bulky if you’re carrying excessive body fat and building muscle. However, if you’re reducing body fat, you’ll eventually be able to see those lean, defined muscles.
Here is something else I want to remember-
Building muscle is a very simple science. To build muscle, you must synthesize more protein than your body breaks down. Doing so requires a combination of smart weight lifting and smart eating.
Timing: Working out on an empty stomach can be detrimental to muscle growth for two reasons. First, your muscles need fuel to grow. Second, if you feel tired, you won't be able to lift as much weight.
Work Smaller Muscle Groups. You probably do efficient lifting exercises that work large muscle groups in your chest, back, arms and legs. But your smaller individual muscles are also important. While those large muscle groups will grow fast and make you look muscular, the smaller ones will help you continue working out. Pay special attention to the rotator cuff muscles in your shoulders, which will help you bench press more weight without injury.
Rest. When it comes to weight lifting, more isn't necessarily better. Your muscles do most of their growing while you are resting, not while you are lifting. Various studies have found that working the same muscle without a 48 hour break between sessions is actually counterproductive. Never lift more often than every other day for the same muscle group. And consider taking a few days off. Surprisingly, fewer sessions may get bigger results.
Michele Batz is a physical education teacher and has enjoyed a 25 year career in sports education. She's the author of the upcoming book What Is Holding You Back? A Woman's Guide to Beginning Fitness is available through www.nightengalepress.com and www.amazon.com. You can email her at firstname.lastname@example.org.
September 1, 2005
Wow is it really September already?