- According to Centers for Disease Control and Prevention only 6% more men engage in regular exercise than women. It’s high time gyms became more “female-friendly”.
- Women are not “female-men” and men are not “male-women”(I bet you didn’t know that) so they need a completely different training regime, nutrition plan, and amount of hydration during exercise.
- I had to talk specifically about squats because women love their squats. Women should use a wider stance when doing squats as their pelvises tilt more. The feet should also face more outwards and the practitioner should avoid going too low. Failing to do so could cause serious injury.
- Men may have better upper body strength but women have better lower body strength.
- Women exhibit a higher lactate threshold during long distance running thanks to their slow twitch fibre percentage. The longer the distance the more advantageous it becomes.
- The heart responds differently to exercise when it comes to men and women. The American College of Cardiology recently declared the “220 minus age” to be flawed. The formula was developed 40 years ago based on a group that was predominantly male.
- Women tend to burn more fat than men during workout and men burn more fat than women post workout.
- One of the best ways for men to subjectively track fat loss is to measure their waist. Women can use both the waist and the bust to distinguish fat loss from weight loss.
- Men who lift weights grow primarily type II muscle which make them bulk up. Women grow primarily type I muscle fibers that are not able to grow as big.
Well, here we are again – New Year’s resolutions time! It’s that time when we resolve to do all the things we know we should do in order to live the better life we imagine for ourselves. And for most of us, those resolutions last all of ten minutes! Then we’re back doing the same old things that have brought us to a life that we’re less than happy with. And as the old saying goes: If you want things in your life to change, you have to change things in your life.
This is true for all areas of our life, but specifically we’re going to look at health and fitness in this piece. Most of us aren’t exactly where we want to be in terms of our health and fitness level. We want to be healthier, more trim and toned than we are at the moment.
We start off with the best of intentions. We decide that once and for all: We’ll eat more healthily, we’ll go to the gym and do all the things we know we need to do in order to get fit and healthy this year. So we do that stuff for a while, and then we stop.
What usually happens is that we reach a point where the temptation to eat or drink what we know we shouldn’t becomes too strong. We succumb to the bad weather blues when it comes to going out for a run, or we stay in bed for that extra hour instead of getting up and going to the gym for the workout that we committed to a few weeks ago. Then we gradually slip back into our old patterns of too little exercise and too much of the wrong kinds of food.
So how can we avoid slipping back like this and keep our new healthy eating and fitness regime going? Continue reading
Our coach – Sensei Yetoo – used to call it the blue balls workout because we would all feel like someone kicked us in the nuts when we were finished due to the intensity of the workout.
The workout takes a little over an hour to complete. Mombasa is a beautiful island and we trained on the beach on soft sand which made it even tougher.
Today I would like to share this workout from the depths of hell so you can enjoy it as much as I did. Continue reading
CrossFit is awesome and I have nothing but respect for the men and women who participate in it. It is crucial however for anyone who wants to start CrossFit to know what he or she is getting into. I have prepared the info below so that you can take a quick look and decide for yourself. As I mentioned before this blog is about giving you the information to help you make the right decisions for yourself. Continue reading
- improved oxygen delivery to your muscles;
- changes in your lungs allow you to take bigger breaths;
- strengthening of the heart boosts cardiac-output and blood flow;
- oxygen carrying capacity increases due to the creation of extra red blood cells.
Last week, I was brushing my teeth, happily staring at my naked body in my full length 3 door closet mirrors that spreads across the whole wall of our bathroom, chatting with my hubby, who’s on a mission to run an 80 km (YES 80!!!! That’s NOT a typo!!!!) Ultramarathon this year.
My hubby also does not look like your typical, super lean runner.
He actually looks like a sexy (to me!) mountain man – stocky, thick and well, has what society is calling “Dadbod” (if you don’t know what that is, google it) 😉
My hubby is also an amazing runner, already completing impressive times for previous 50 km ultra marathons (ok, and the fact that he even runs and completes ultra marathons is amazing enough!!!)
My hubby also HATES weight training.
He says to me, “I am going to need to clean up my nutrition to lose some weight so I can perform better”.
Me: Sure if that’s what you want to do, hon. I’ll support you.
You see, my hubby has a “normal” relationship with food- he doesn’t ever worry about eating the “wrong” kinds of foods and if he overeats, he doesn’t beat himself up. He rarely has food hangovers if he over does it on sugar. He sometimes craves chocolate when he’s stressed, but it’s not a huge issue. Overall, he’s has a pretty nutritious diet. Continue reading
There are over 54,000 dietary supplements in the U.S. alone claiming to help you gain muscle mass, lose weight or boost your immune system. Have you been wasting money on supplements that in reality do absolutely nothing for you?
If you are currently using supplements or are planning to do so in the future then I suggest you continue reading.
Are Supplements Safe?
Anything that is properly regulated must be safe right? Wrong! We all know that medicine has very strict regulations and yet sometimes these same medicines cause harm to the person using them.
Take thalidomide for instance which was used as a cure for morning sickness. It actually caused about 20,000 birth defects.
Now it is a fact that supplement regulation is a joke compared to medicine regulation, so judge for yourself. Continue reading
Last week, I shared my own story about being underweight and how I gained healthy weight and changed my mindset. Today, I would like to share my best 15 tips, so you can start your own journey to a healthy fit body and mind.
1. Know the reasons
First of all, you need to evaluate why you lost weight in the first place. Did you want to lose weight, or was it the result of a disease or a stressful time in your life?
This is very important because the goal is also to change your outlook on fitness and nutrition. You might gain weight but still have body image issues and not feel comfortable in your body, trying to lose weight again.
It seems to me that many people lose weight in times they feel like they lost control in their life. For me, it was the pain from food and trying to get the best degree as possible to be accepted to medical school. As I felt I had lost control in life, I tried to control what I could: Food and Workouts.
If you suffer from an eating disorder like bingeing, bulimia or anorexia nervosa, you need to contact a professional first. My tips are meant as a general guideline and they worked for me. I am glad I never really developed an eating disorder and if I did, it would have been much harder to get out of it alone.
2. Get yourself support
Whatever the reason you’re underweight is, you cannot walk this road alone.
You need at least one person who can give you the emotional support you need. Whenever I felt bloated and didn’t want to eat more, my mother cheered me on and said I was already looking beautiful and that she was proud of me. That kept me going. I love her and I didn’t want to disappoint her!
I know it is hard to talk about being underweight and weight gain with other people. Most of the time people cannot understand, why you would want to gain weight when they are struggling to lose weight … This is how you will discover who your true friends are and who show you support when you need it most. Continue reading
Hi, I’m Deniza, a 23 year-old medical student from Germany.
I’m currently working on my doctoral thesis in cardiology.
I dealt with back pain due to scoliosis and being underweight for a long time. Researching on sports and nutritional science and what I learned in medical school helped me to build a strong, pain-free body and gain healthy weight.
On my blog askdeniza.com I share my knowledge on fitness/nutrition/health.
My goal is to encourage you to commit your health and take action!
A problem many people have, but that is not spoken enough about is living below their recommended weight.
Nowadays, the majority of fitness or nutritional guides focus on weight loss, which diet fits you best and how to lose fat. In addition to that, there are also many videos and ebooks on building muscle mostly geared towards bodybuilding and fitness enthusiasts.
Also, on social media, you can find endless fitness or weight loss groups, forums where people support one another on their journey.
But what about the rest of us who have a different problem that has to be taken just as serious as obesity?
Having been underweight myself, I know that this is a completely different situation compared to being overweight.
When you meet someone you haven’t seen in a while, typically they comment first on your looks. In fact, it seems to me that people actually like if you have a couple of pounds to lose. Maybe they feel insecure about their own body, thus seeing you are not perfect is reassuring for them.
However, when I was underweight, I would always get comments like “Oh gosh, you used to be so pretty, now you look like a skeleton”, or “Have you lost weight intentionally?”, “Are you sick?”. These comments hurt me deeply and it is still hard to remember that time and write about it.
In this article, I would like to share my tips on how to gain healthy weight and build a healthy relationship with food and exercise. I will start by sharing my own story, to serve as an example.
When I was 18, my cousin, a general practitioner, examined me while I was visiting her. She discovered I had large stones in my gall bladder. This explained why I was having digestive issues, mainly reflux.
Two months after that, I noticed I felt bloated all the time and had painful stomach cramps. In addition to that, I lost weight.
At first, it was 2kg and I was actually quite happy about that, as it was winter and I had gained a few pounds. I noticed that whenever I ate foods containing fat, digestive complications would occur. So, I decided to reduce my fat intake. I kept losing weight and was at 55kg, when my cousin said I should not wait any longer and get the stones removed.