Archive for March, 2010

Do Women Bulk Up When They Train With Weights?

March 30, 2010

One of the most common statements I hear from women who have not done resistance training before is, “And I don’t want to bulk up”.

It is a myth that women will naturally attain the bodies that female bodybuilders flaunt simply by doing resistance training.


The benefits of weight training for women go on and on, from battling osteoporosis to an increased metabolism.

So instead of embracing strength training some women will either stay out of the weight room altogether or use weights that are too light and then not get any results at all.

In an article published in the New York Times, Dr William J. Kraemer a professor of Kinesiology at the University of Connecticut states, “Acquiring muscle mass requires testosterone levels that women don’t have. Instead, the toning that many women say they want comes from lifting heavy weights.”

Both men and women have to implement certain things in their lifestyle such as nutrition, supplementation and a very specific type of weight training in order to put on the muscle that you see bodybuilders wearing.

Yes, there are those that have the genetic makeup to build muscle quicker than others. And for those that do then they must adapt a training regime that includes low weights and higher repetition.

So girls, unless you really do want to “bulk up” then you won’t.

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Protein & Carbs – How Much Should I Be Eating?

March 16, 2010

There is a lot of confusion about how much protein and carbohydrates to eat.

According to the Harvard School of Public Health adults should get a minimum of .8 grams of protein for every kilogram of body weight per day. That’s about 64 grams for a 160 pound adult.

In the U.S. adults get an average of 15 percent of their calories from protein. Replacing the sugar in our diets that we get from refined carbohydrates such as white bread or drinks filled with sugar by increasing our protein intake to 20 to 25 percent could actually reduce the risk of heart disease.

And if your taking that amount of sugar out of your diet. Can you imagine what it will do for your waistline?

Good sources of protein include chicken, fish, eggs and lean meat.

Carbohydrates. Wow! What a bad rap this food group has gotten.

Man cannot not live a healthy lifestyle without carbs! So how much?

The AMDR (Acceptable Micronutrient Distribution Range- amount that the FDA considers healthful) is 45 to 65 percent of total calories.

Before you get all excited about this know that we are not talking about foods that have added sugars.

The carbohydrates you should be eating are fiber-rich fruits, vegetables and whole grains.

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