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Women In The Gym – Breaking The Stigma.

There is a huge stigma surrounding women who do weight training- they’ll quickly transform into an incredibly masculine version of themselves! This belief holds back so many women from achieving their personal bests and getting that ‘tone’ body that we hear so much about. We often associate women who lift weights, or train regularly to be athletes… something us normal gals cannot relate to.

women gym breaking stigma

Now stepping inside of a gym can be a daunting, but the good news is not as many people are staring or judging us as we may think. In fact the ‘stigma’ of women who train is thankfully not as popular as it used to be. Now, we can thank social media for this (yes, one brilliant positive for the social network). These days there are countless workout videos available online and inspirational women just like you and I stepping outside of their comfort zones, proving that women can in fact pick up that weight in the ‘big boys’ zone and squat as heavy as they please. Without being at an athlete level, or waking up the following day looking like Arnie!

women gym breaking stigma

How to get started?

  • If you’re feeling overwhelmed by the thought of going into the gym alone, seek help. Personal trainers are available at almost every gym and their sole purpose is to help each and every one of us. Utilise this!
  • Drag a friend along. Nothing is more motivating and encouraging than a friend with the same goal.
  • Be confident! You have every right to enter the gym and smash your goals as the next person!
  • New active wear, nothing screams confidence and motivation like a new set of gym clothes. And hey, any excuse to go shopping right?
  • Set goals for yourself, and ignore the stereotypes!

women gym breaking stigma

Why women should attend the gym?

  • Health! All aspects of it. Your mental and physical health will dramatically change once you let go of the stigma surrounding women in the gym and start enjoying yourself.
  • Increased metabolism and strength.
  • You’ll burn more calories!
  • Stress will decrease and you’ll be feeling much happier.
  • Weight loss and muscle gain.
  • Heart health, stronger bones and a better quality of life!

women gym breaking stigma

There are so many benefits to attending the gym regularly, and busting away from the cardio gear and repetitive classes we love to hate. By using the machines and free weights or even the ‘functional area’ of the gym you are beginning your journey to gym freedom. Not only are you letting go of the fear to step outside of your comfort zone you are also on your way to becoming that strong, healthy, confident version of yourself.

So, go and lift like a girl… in whatever area of the gym you want!

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Will Weights Make Women Bulky?

Women everywhere have asked this age old question “will weights make me bulky?”  The vast majority of women simply want to slim down and tone up so this question can play on many women’s minds. But calm down ladies I’m about to give you the ins and outs of weight training and why they WONT make you bulky!

So I guess the myth comes from women’s body building comps, females in little bikinis with huge biceps, 6-packs and hard-core muscular backs. These women train extremely hard to be able to achieve this look, it doesn’t happen overnight, for these women body building is a job that involves long hours, a lot of prep and hard-core training. For women in general weight training will allow your body to shred fat faster and tone up to create a sexy hourglass shape which most women lust after.

will weights make women bulky

What is weight training?

Weight training is basically using weights to tone and sculpt your muscles to give you a desirable figure. Weight training can be done by women to give you that perfectly toned body, there are free weights which are dumbbells and weighted bars with which you can perform a variety of repetitive exercises to build muscle, there are also weight machines that aid you when using weights. The best way for a woman to train is low reps and heavy weights. Basically go as heavy as you can to perform no more than 6 reps of a given exercise, this will stimulate muscle growth and tone you up nicely. It is possible for women to grow muscles like men do but this is extremely hard and a lot of time and effort is put into this.

will weights make women bulky

Because you’re a woman

Because we are women we simply cannot grow muscle easily like a man can. It all comes down to hormones. The hormones that actually builds muscle are growth hormone and testosterone which is floating around both male and female bodies but it’s the amount floating around that directly influences our muscle growth. Men have 10 times more testosterone then women do, meaning even if both parties performed the same weight training routine the man would grow muscle at a much faster and larger result then a women would.

will weights make women bulky

So… what does weight training do for women?

Training with heavy weights (meaning it takes no more than 6 reps to feel the burn) can really benefit women.

  • Heavy weights will allow your body to shred fat faster than doing cardio alone.
  • It will make you stronger.
  • Will sculpt your body to a gorgeous toned feminine look
  • Weight training will also give you a better outlook on life, fitness promotes the release of your happy hormones so not only will you be looking great you will be feeling it too!

#lift

You simply cannot finish a weight training session and become the Hulk! Especially not if you’re a women. So even though it is possible for women to bulk up, it is extremely hard and does not happen by accident. For a normal woman weights will make you happier, stronger and give you a toned up bod!

So get out there ladies and lift those weights!

will weights make women bulky

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Top 10 Workout Supplements for Women

Top 10 Workout Supplements for Women

The big question, what supplements are going to help me as a woman get the results I want? Firstly decide what your goals are, are you looking to lose weight, gain muscle? Become fitter? Your main goal will better determine your best supplement, next take a look at your training program, does it suit your goals? Are you training hard enough, long enough? Now take a look at your diet, this is usually where a lot of women are lacking, writing a food diary for a week can show you just what you are eating and how you can improve it. Now you have these things in check it’s time to look at supplements. There are a whole range of supplements out there so it can become very confusing as to which are best for you, I am going to list the top 10 workout supplements for women here and explain exactly why they have made it to the list!

Top 10 Workout Supplements for Women

  1. Protein powder

Always my first choice no matter what goal you have in mind. Protein is the building blocks of muscle, don’t let this fact scare you away though, you won’t end up looking like Arnie, I promise! Building lean muscle on women is totally different to building it on men. Your body will naturally build a more feminine, leaner and more toned physic once you have started to work out and the best way of getting this dream body quicker is to add a protein shake post workout.

  1. Fat burner

A thermogenic fat burner is one of the most popular supplements out there. These fat burners work by increasing our core temperature, so you may feel a bit hot and sweaty, which in return speeds up our metabolism and helps us to shed these unwanted kilos of body fay. A thermogenic fat burner is also going suppress your appetite and give you more energy throughout the day.

Top 10 Workout Supplements for Women

  1. Creatine

Creatine is one of the safest and most researched supplements out there! Its main purpose is to create and store more energy in our bodies by creating more ATP molecules (our energy transfer molecules). This will help us get those last couple of reps in meaning stronger muscles and a leaner physic.

  1. Bcaas

If you have recently started to workout you will notice that for a couple of days afterwards everything hurts. This is because when we workout we create micro tears in our muscles that need to be repaired. A BCAA supplement is exactly what you need to combat those aches and pains after a workout. BCAA stands for branched chain amino acids which are three different amino acids that are used in the body to repair damaged muscle and tissue these amino acids are leucine, isoleucine and valine. When you take a bcaa supplement you will be able to recover quicker and therefore you will grow lean muscle quicker!

Top 10 Workout Supplements for Women

  1. Women’s multi vitamin

If you have made all the necessary tweaks to your diet and you are eating a wide variety of grains, vegies, fruit, dairy and lean meats then you are most likely to be receiving all the different vitamins and minerals, but now that you are working out your body will have a higher demand for these vitamins and minerals and therefore a women’s multi is an excellent choice. A multi vitamin will fill any gaps in your diet and leave you feeling healthy and happier.

  1. Preworkout

Pre workouts are a booster for your workout session that will enable you to have more energy and last longer in your session. Preworkout are an easy way to get more energy and leave you feeling like you can take on the world. They come in a drink or tablet form and you take them 15-20 prior to your workout to allow them time to take effect.

Top 10 Workout Supplements for Women

  1. Omega 3

Your omega 3 fatty acids play an important role in the body, they aid in many different health issues such as preventing heart disease and neurological problems, they can help to fight cancer and they also help to rebuild the cells in your joints. It’s a no brainer to add omega 3s into your daily diet for optimal health.

  1. Sleep supplement

It is so important that you are getting enough zzz’s every night, but with our busy and stressful lifestyles these days insomnia, night waking and more sleep disorders are on the rise. It comes down to the facts, if you don’t sleep well enough and for long enough your body starts to go crazy, sleep is when we heal, when we grow and sometimes the only way for our bodies to relax, so if sleep is an issue for you defiantly find a good quality sleep supplement.

Top 10 Workout Supplements for Women

  1. Greens supplement

So your diet may be great filled with an array of fruit and vegies and maybe you’re even taking a multivitamin but you are still going to benefit from a greens supplement. A greens supplement will help to keep your bodies PH levels balanced, an unbalanced PH level in your body can eat to excessive cortisol, decreased bone function and impaired thyroid function. A greens supplement can also help to fill in those gaps that may be lacking in your diet.

  1. Test boosters

What on earth???? I know sounds strange these can actually help with menopausal symptoms, they help with weight loss and more. As we age our testosterone levels start to decrease this is why older women find it even harder to lose weight. When our estrogen becomes too high our body will store more fat, we can become more depressed and we tend to be generally lazier. Supplementing with a test booster is a safe and natural way to get our natural testosterone levels back in check.

 

So there you have it, my top 10 workout supplements for women. Now you can get ahead with training, look great and feel great!

Go get em girls!

Top 10 Workout Supplements for Women

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Casein Protein for Women – Should You Use It?

Casein Protein for Women

So you have heard of whey protein and many of you may be downing a whey protein shake in conjunction with training. But how many women out there are using a casein protein? What’s the difference? What does it do?  and is Casein Protein for Women?

What is Casein protein?

Protein is an extremely important source of anyone’s diet, it helps with the functioning of every part of your body, helps to build muscle and aids in recovery after workouts.

But, not all protein is created equally. Casein, like whey, is used by many people, both men and women to help grow lean muscle in conjunction with exercise. Although both whey and casein come from milk they both differ from each other. Casein proteins make up a larger portion of milk, 80% that is, then whey proteins, they are larger and have different benefits.

Casein Protein for Women

Why use Casein?

  1. Slow digestion

Because of the casein molecules are larger than whey molecules they are digested and absorbed slower than whey. When you drink a whey protein your blood amino levels spike and protein is rapidly absorbed but this is short lived, with a case in the absorption and digestion is slower leaving your body in an anabolic state for longer. This is why many people drink casein before they go to bed to keep their body anabolic (instead of catabolic which is the breaking down of proteins) for longer, keeping muscle mass at optimal levels.

  1. Quicker success

If you are looking for faster results using a whey and casein protein together is of amazing benefits. A 10 week study has shown that when taken together there is greater growth of lean muscle mass, which will give you those shapely legs and perky bum, plus greater loss of fat, then when a whey protein is taken alone.

Casein Protein for Women

  1. Fat loss

If you are taking a casein protein you will lose fat faster according to studies. This is because your body is in a higher metabolic state for longer which will help you shred more fat plus because casein is slower to digest you feel fuller for longer so you are less likely to eat unneeded meals.

  1. Save your teeth

Casein proteins can actually prevent and reduce the effects of enamel erosion on your teeth! For the sake of the dental bill, think about adding a casein protein to your diet.

Casein Protein for Women

 

So hell yeah women should be using casein protein! Are you really going to let men reap all the benefits?

I suggest you use both protein types to really amp up your results. Drink up your whey protein post workout; take that casein before bed and wakeup beautiful!

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The Best Weight Loss Supplements For Women

Weight Loss Supplements For Women

Want to turbocharge your fat loss? Add these fat burning Weight Loss Supplements For Women to your diet to help you shred that stubborn fat!

  1. Thermogenic

The number one choice for fat burning is going to be adding a thermogenic fat burner into your morning routine. Thermogenic work by heating up your core temperature which in turn will speed up your metabolism this is called thermogenesis; a faster metabolism means more calories burnt, which means more fat loss. They also act as appetite suppressants, meaning you won’t be reaching for those naughty treats anymore and you will no longer be over eating.

All thermogenic contain different ingredients, some of which I will touch on here, so they all work slightly different to each other. Researching a product is helpful before you choose one.

Weight Loss Supplements For Women

  1. L-Carnitine

The second best supplement for turbocharged fat loss would have to the amino acid L-carnitine. This beauty works by using your body’s fat stores as its primary energy source and because of this it prevents further fat to be stored in your body.  L- Carnitine also works as an appetite suppressant and an energy booster giving you the boost you need to help you burn more calories.

  1. Vitamin D

Vitamin D is an excellent vitamin for aiding in fat loss. Our most abundant source is from the sun. but it can be taken in a vitamin form if levels are low. It helps to ensure your body’s cells listen and respond correctly to insulin. Insulin helps to move glucose (which comes from carbohydrates, and is the body’s main source of fuel) into the body’s cells to be burned as energy. If the cells are not responding to insulin well enough then it’s more likely that those calories you are eating will end up as fat rather than being used as energy.

A lack of vitamin D can also stop the hormone leptin from releasing. Leptin is responsible for signalling your brain to stop eating, without this hormone you are bound to just keep packing on those calories.

Weight Loss Supplements For Women

  1. Omega 3 fatty acids

Omega 3fatty acids are found most abundantly in fatty fish like salmon. Although they sound counterproductive they actually turn on the enzymes that trigger fat burning within the cells. Omegas 3s also help to boost your mood which can help prevent emotional binge eating. They can also promote leptin signalling.

Weight Loss Supplements For Women

  1. CLA

CLA is a strong fat burner found in dairy products. CLAs are another source of fatty acids that help promote fat burning within the cells, especially in our muscles where most of our fat burning takes place. CLA also promotes blood glucose enter our cells so it is burned for energy instead of being stored as fat.

  1. Polyphenols

These are powerful antioxidants that are found in green tea, they help to boost resting metabolic rate which in turn helps us to burn fatter at a faster pace. You can notice its strong effect as you are actually drinking the tea, your body will heat up and use calories as heat. Drinking green tea instead of eating when feel like eating but aren’t really hungry as it will warm you up and reduce food cravings.

Weight Loss Supplements For Women

These are my favourite fat blasting supplements and you can easily add all these to your diet by taking a few different supplements or even better if you use a thermogenic with these properties in it.

So if your truly serious about blasting away that fat then give these supps a go, I promise you’ll love me for it!

Go on, charge it up ladies!

Weight Loss Supplements For Women