Weight training has many great health benefits and also allows you to completely redesign your bodies appearance. Check out these 15 reasons why weight training can benefit you!

1. Develop strong bones: By stressing your bones, female resistance training increases bone density and reduces the risk of osteoporosis which is common among women.

2. Control your weight: As you gain muscle, your body burns calories more efficiently which can result in weight loss and loss of body fat. The more toned your muscles, the easier it is to control your weight.

3. Reduce risk of injury: Building muscle protects your joints from injury. It also helps you maintain flexibility and balance and remain independent as you age.

4. Boost your stamina: As you grow stronger, you won’t fatigue as easily.

5. Improve your sense of well-being: Strength training can boost your self-confidence, improve your body image, and reduce the risk of depression.

6. Get a better night’s sleep: People who commit to a regular strength training program are less likely to have insomnia. This is a good reason why weight training for women is important.

7. Manage chronic conditions: Female resistance training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity, and osteoporosis.

8. Gain Strength without Bulk: Women don’t gain size from resistance training since women don’t have the same hormonal make-up that men do that causes muscle hypertrophy.

9. Improved immune system: Resistance training improves the functioning of your immune system.

10. Lowers resting heart rate: Female resistance training lowers your resting heart rate, a sign of a more efficient heart.

11. Great posture: Conditioned muscles help you lift and hold your body upright better. As a result, you appear taller, more confident, and vibrant

12. Improved balance: Resistance training leads to better muscle control and balance.

13. Quality of life: Resistance training enhances quality of life, as it enables us to better perform daily activities that require lifting, pushing, and pulling.

14. Increased Metabolic Rate: This is the first secret to weight loss! Strength training increases your metabolic rate by increasing the calories you burn on a daily basis. As your body burns calories, the more body fat you’ll burn!

15. Increased Lean Muscle Mass: Every pound of lean muscle mass that you have, you burn 35-50 calories per day! This is one of the biggest benefits of strength training for women!

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In the never-ending battle against the bulge, having the right information, planning well and executing them wisely often goes a long way in successfully keeping off those undesirable pounds of fat. In this section, common topics about fat loss will be addressed. With this arsenal of knowledge, you will be well on your way to achieving that iconic beach physique and an improved quality of life.

Ways to Target Fat Loss

• Caloric restriction through diet has classically been used in numerous studies to induce weight loss in obese patients by increasing the ratio of caloric expenditure to caloric intake.  Diet modification alone has been shown to significantly improve risk markers of cardiovascular disease along with blood lipid profiles. However with weight loss, it is difficult to quantify the loss of fat mass (FM) as opposed to fat-free mass (FFM) (i.e. muscle)
• Within this decade, a growing body of research is supporting the combination of exercise and diet to be most effective in specifically targeting fat loss. This is particularly important because one study showed that very low calorie diet (VLCD) was only effective in inducing fat loss only in the early stages and failed to produce favourable changes in body fat distribution as fat would be conserved as an energy source in a very energy restricted environment. Furthermore, the initial loss in weight seen tends to also include loss in muscle which is responsible for maintaining a high resting metabolic rate (RMR). Both these factors negate the body’s ability to lose. As such, it could be also be explained why most fad diets fail to work long term.
• The combination of diet and exercise, both aerobic and resistance training was found to produce only modest weight loss but was most effective long term in preserving lean mass whilst beneficially affecting body fat distribution by reducing visceral adipose tissue (VAT) and subcutaneous adipose tissue (SAT) (cf. Visceral vs. Subcutaneous  Fat). When it comes to bodybuilding, a proper training regime and a well-balanced diet is the way to go.High intensity interval exercise (HIIE) has been shown to be effective in losing excess fat. One study demonstrated numerous benefits in improving overall fitness capacity, enhancing skeletal muscle adaptation to training, increased insulin sensitivity (minimising risk of Type 2 diabetes) and time savy suitable for hectic lifestyles.
• Where food allergies are absent, a well-balanced diet would consist of a variety of unrefined carbohydrates, low-fat dairy products, adequate lean protein from animal meats and fish, fruit, vegetables and moderate amounts of good fats and oils.

Fat Percentages

In targeting fat loss, it would be best to have an idea of your body fat percentage. Weigh scales and body mass indices are the least reliable indicators given that they are non-specific to fat mass. Waist circumference and skin-fold measurements generally require skill and proper technique but provide a good and reliable estimate.  Various gadgets such as body fat scales and digital callipers have also been designed nowadays to provide the general public with a convenient and accurate means of measuring body fat percentage. No one ideal body fat percentage exists given that individuals vary in their genetic background. Nonetheless, guidelines comprising of a range of body fat percentages have been established. They will be presented in the following table:

Most importantly, having a certain amount of body fat is crucial for the optimal functioning of the body. Storage fats help insulate and protect vital organs whilst essential fats have important functions such as hormonal production, brain functions and maintaining healthy eyes, skin, hair and nails. In summary, achieving the recommended range of body fat percentage whilst pursuing your bodybuilding goals will ultimately benefit overall performance, health and wellbeing.

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DAIRY

No Lactose: You may eat or drink these lactose free dairy foods any time.

Canned nutrition drinks made with soy instead of milk, such as Ensure™

Lactose free milk

Non-dairy creamers (read labels to be sure)

Rice milk drinks

Soymilks

Do not eat or drink the following dairy foods because they contain lactose.

Aged cheeses

Buttermilk

Cheese spreads and cheese foods

Cottage and ricotta cheese

Cream

Evaporated & condensed milk

Hot chocolate mixes

Ice cream

Kefir cultured milk drink

Malted milk

Milk (Skim, 1%, 2%, whole)

Processed and natural cheeses

Reduced lactose milk

Sherbet

Sour cream

Sweet acidophilus or lactobacillus milk

Whey

Yogurt with or without live cultures

BREADS & STARCHES

No Lactose: You may eat or these lactose free breads and starches any time.

Breads made without milk, such as Italian & French breads

Cereals made without milk

Pasta, noodles, macaroni

Potatoes, rice, barley, other cooked grains

Rice cakes without cheese topping

Saltines and whole grain crackers

Do not eat the following bread and starch foods because they contain lactose.

Dry cereal with milk

Frozen potato foods with milk or lactose

Instant mashed potato mixes

Prepared breads, muffins, biscuits, or rolls made with milk

Pancakes or waffles made with milk products

FATS

No Lactose: You may eat or drink these lactose free fats any time.

Margarine without butter or milk (check labels)

Non-dairy creamers (check labels)

Oils

Shortenings

Some salad dressings (check labels)

Do not eat or drink the following fats because they contain lactose.

Butter

Cream cheese

Margarines with butter or milk

Party dips

FRUITS & VEGETABLES

No Lactose: You may eat or drink these lactose free fruits and vegetables any time.

All fresh fruits & vegetables

Cooked or baked fruits & vegetables made without milk products

Fruit & vegetable juices

Do not eat or drink the following fruit and vegetable foods because they contain lactose.

Creamed vegetables

Fruit smoothies made with yogurt

Fruits or vegetables processed with lactose

Vegetables coated in batter

MEATS & MEAT SUBSTITUTES

No Lactose: You may eat these lactose free meats and meat substitutes any time.

All fresh cooked, plain meats, fish, & poultry

Cooked dried peas & beans

Eggs cooked without milk

Peanut butter, nuts, & seeds

Soy cheeses

Soybean & tofu products

Do not eat the following meats and meat substitutes because they contain lactose.

Breaded or batter-dipped meat, fish, or poultry

Main dishes with cheese such as pizza, burritos, tacos, or casseroles

Meats in cream sauces

Omelets or souffles with milk

Processed meats with milk or lactose (hot dogs, cold cuts, deli meats)

SOUPS, SAUCES, & SEASONINGS

No Lactose: You may eat or drink these lactose free soups, sauces, and seasonings any time.

Broth, bouillon, consommé

Gravies made with water

Plain herbs & spices

Vegetable or meat soups without milk

Do not eat the following soups, sauces, and seasonings because they contain lactose.

Chowders

Cream soups

Soup mixes with milk products

Whipped cream

White sauces & gravies

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The wave maker works your ab muscles, your glutes, your back and your legs. Either grasp the edge of the pool above the water with both hands, or grasp it with one hand and move the other one under the water, pressing it flat on the pool wall. Now, keeping your head above the water and allowing your hands to steady yourself against the wall, kick like a mermaid for 30 seconds. Your legs and ankles should be together and the motion should be rolling from your hips to your feet. If you can’t manage the full kick for 30 seconds, try kicking as you would when swimming normally for some of the time. If you have placed one hand below the other, remember to switch them for a second attempt.
The Pike Scull

Sculling is another term for paddling, and this exercise will work your abdominal muscles and your arms as you paddle yourself down the pool. Use your hands to keep yourself afloat and bring your legs up, leaning back as though you were going to sit down. Bring your feet right out of the water, keeping your legs and torso straight and your abs tight. You should be in a V shape, with your toes and head above water. Now, cup your hands and use them to scull yourself the length of the pool, or for 30 seconds.
The Otter Roll

You’ll need the beach ball again. Hold it to your chest, wrapping it with your arms. Float on your back, with your legs and body held straight. Now, take a breath and twist yourself in the water, so that you roll onto your stomach, and then your back again, while keeping your legs as straight as possible. Use your whole body to roll, particularly your shoulders and hips.
The K-Tread

This is an excellent whole body workout that you’ll need to do in the deep end of the pool. Cup your hands and paddle them near your hips to keep yourself afloat as you do this exercise. Straighten your legs toward the bottom of the pool, pointing your toes. Now, lift one leg so it is pointing straight ahead and level with your hips. Hold it there for five seconds, then switch legs as quickly as you can. Repeat for an equal amount of reps with each leg.

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While it’s easy to get into the habit of jumping on the scale after a difficult workout to see the immediate results of your exercise, the pounds you “lose” don’t represent actual weight loss. Any pounds that seem to disappear after your workout are simply lost fluids that are the result of sweating.

While taking a look at your weight before and after a workout isn’t a good way to determine whether you’re losing weight (monthly weigh-ins are much more accurate for that purpose), keeping track of your weight can actually aid in keeping you properly hydrated. Depending on the intensity and length of your workout, it is advisable to drink (not gulp) water or another hydrating fluid after exertion so your weight is the same before and after you work out.

2. Don’t Eat a Fatty Meal

Although there are countless suggestions on what to consume after a workout, there’s no reason you need to restrict the meal you eat after a workout to a particular type of food. The best thing to remember is that the meal you eat shouldn’t be high in fat since fat is used for storage and not replenishment.

By consuming a healthy, balanced meal that contains protein and carbohydrates, you can ensure your body is receiving the proper fuel to replenish glycogen stores and repair fatigued muscles. A salad with a healthy portion of grilled chicken is a great option, as is some tuna and brown rice.

3. Take a Cool Shower

While setting the temperature on your shower’s dial to “lava” might sound like a terrific idea to soothe aching and stressed muscles, turning the temperature to a medium or cool level is generally a better idea after a harsh workout. The longer and more intense your workout, the colder your water should be. However, going to the extreme with an ice bath isn’t really required for anyone but the most dedicated bodybuilders.

Conventional wisdom suggests that cold water will assist in reducing potential swelling of your body that may occur after a workout (especially workouts that last more than 90 minutes). The longer you wait after a workout, the warmer your shower can be without causing stress or unneeded swelling.

4. Use Your Mind

The rush of endorphins your body will receive after a workout can be responsible for improving your mood and giving you a temporary psychological boost. Putting that mental energy to use after a workout can be extremely valuable for finishing tasks around the house that you might otherwise push off to another day. Completing tasks after a workout can enhance the feelings of success and accomplishment you feel after a session of exercise.

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2.Magnesium: Prevent Disease
Eat spinach and beans, peas, and nuts (especially almonds).

3.Vitamin A: Up Your Beta-Carotene
There are two types of vitamin A: retinol and carotenoids, like beta-carotene. It’s the latter — found in foods like sweet potatoes, carrots, spinach, winter squash, and many fortified cereals.

4.Vitamin E: Healthy Fat Benefits
Vitamin E is an antioxidant that’s important for immunity, healthy skin, and good vision; it may reduce plaque buildup in blood vessels. It tends to show up in foods with higher levels of fat like almonds, hazelnuts, sunflower seeds, and oils such as safflower and sunflower oil. Peanut butter, to a lesser extent, also has vitamin E.

5.Calcium: More Than Strong Bones
Calcium helps maintain muscle function and heart rhythm. It might even help prevent high blood pressure. Dairy is a good source, but foods like salmon and tofu are, too.

6.Vitamin C: Immunity Booster?
This vitamin, found in many fruits and vegetables, has other benefits, too. It boosts the growth of bone and tissue. As an antioxidant, it might also help protect cells from damage.

7.Fiber: Bulk Up
Fiber from grains, beans, and produce has loads of health benefits. It helps lower cholesterol and improve bowel regularity.

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We stretch to improve our flexibility. Flexibility is the range of motion that is available to a joint or joints. Flexibility is important because:

· It improves muscle balance around a joint, thus improving posture
· It reduces the chance of injury when playing a sport or in every day activities
· It increases the blood and nutrient supply to muscles and cartilage, thereby also reducing muscle soreness after training.

So here’s a stretching schedule you can follow for a nice warmup.
CLICK ON THE PICS FOR MORE DETAILS

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1. Olive Oil
Olive oil has the greatest amount of unsaturated fats known. This is a natural oil that preserves the taste, aroma, properties and vitamins of the olive fruit. Unlike all others, olive oil can be consumed freshly pressed.
2. Canola Oil
Canola oil, contrary to what you have heard, is also good for you. Made from the crushed seeds of the canola plant, this oil is an excellent source of the omega-6 fatty acid, linoleic acid, which the body can not produce. Canola oil is known to protect the heart by its effect on blood pressure, cholesterol, and inflammation
3. Peanut Oil
Peanut oil also has its health benefits; as suggested by its name, it is made from peanuts. Nutritionally speaking, this is not the best oil, yet it is a popular choice.
4. Rice Bran Oil
Rice bran oil is considered one of the world’s healthiest oils. This oil is made from the most important crop in the world, rice which is a common food in all countries. Lowering cholesterol, fighting diseases, and fighting free radicals are just some of rice bran oils health benefits.
5. Sesame Oil
Sesame oil is popular in in Asia. This healthy oil comes in a variety of colors resulting from the numerous ways the seed is processed to make the oil. Packed with an outstanding amount of vitamins and minerals, sesame oil is known to lower cholesterol and lower the risks of heart disease.

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The effectiveness of this seven day plan is that the food eaten burn more calories than they give to the body in caloric value.

This plan can be used as often as you like without any fear of complications. It is designed to flush your system of impurities and give you a feeling of well being. After seven days you will begin to feel lighter because you will be lighter by at least 10 lbs. You will have an abundance of energy and an improved disposition.

During the first seven days you must abstain from all alcohol. You must drink 10 glasses of water each day

Day One All fruits except bananas. Your first day will consist of all the fruits you want. It is strongly suggested that you consume lots of melons the first day. Especially watermelon and a loupe. If you limit your fruit consumption to melons, your chances of losing three lbs. on first day are very good.

Day Two All vegetables. You are encouraged to eat until you are stuffed with all the raw or cooked vegetables of your choice. There is no limit on the amount or type. For your complex carbohydrate, you will start day two with a large baked potato for breakfast. You may top the potato with one pat of butter.

Day Three A mixture of fruits and vegetables of your choice. Any amount, any quantity. No bananas yet. No potatoes today.

Day Four Bananas and milk. Today you will eat as many as eight bananas and drink three glasses of milk. This will be combined with the special soup which may be eaten in limited quantities.

Day Five Today is feast day. You will eat meat/chicken and tomatoes. Eat two 10 oz. portions of lean meat. Hamburger is OK. Combine this with six whole tomatoes. On day five you must increase your water intake by one quart. This is
to cleanse your system of the uric acid you will be producing.

Day Six Meat/Chicken and vegetables. Today you may eat an unlimited amount of Meat/Chicken and vegetables. Eat to your hearts content.

Day Seven Today your food intake will consist of brown rice, fruit juices and all the vegetables you care to consume.

Tomorrow morning you will be 10-17 lbs. lighter than one week ago. If you desire further weight loss, repeat the program again. You may repeat this program as often as you like, however, it is suggested that you are allowed two glasses of white wine in addition to the instructions on the program. You may substitute champagne for white wine. Under no circumstances are you to drink any other
alcoholic beverages with the exception of beer which is allowed. Any liquor (bourbon, vodka, rum) is forbidden. Cream drinks are especially forbidden. You may have an occasional cordial such as creme de menthe or schnapps, but you must always limit yourself to two drinks. If you have wine, drink only wine that day. If you have beer, drink only beer that day, etc. Alcohol adds empty calories to
your diet. However, after the first week it will help your digestion and settle your stomach.

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An underweight, too thin person becomes frail and is at the risk of getting chronic diseases.

Weight Gain is as difficult as losing it, if you are naturally thin. Gaining weight is a problem for many people. They complain that they can’t put on any weight. Following are some tips to follow to gain weight. You will take some time to gain the weight you need, but be patient.

Consume More Calories
The only way to gain weight whether it’s fat or muscle, is to consume more energy than you expend. There is no escaping this basic law of human anatomy regardless of how many explanations you hear to the contrary. Admittedly some of us have faster metabolisms than others but that simply means that those who do need to eat even more again.

Protein
The Recommended Daily Allowance (RDA) for protein intake is 0.8g per kg or 0.36g per lb of bodyweight. A 140lb person would need to consume about 51g to meet their RDA. Sports Scientists concede that athletes and bodybuilders need more than this and conservatively recommend up to 1.5g per kg or 0.7g per lb of bodyweight

So why is protein important?

From a weight gain perspective protein is made up of amino acids. There are 20 in total and 8 essential amino acids must come from food. Weight training increases the demand for amino acids and will break existing muscle down if it does not get enough from a weight gain diet. Without adequate protein, and more specifically, amino acids muscle gain is unachievable.

Good sources of protein include fresh and canned fish, lean cuts of red meat, chicken, turkey, low fat milk and yogurt, low fat cottage cheese, egg whites, soy products and whey protein powder.

Carbohydrate
Any weight gain diet worth its salt will contain plenty of unrefined carbohydrates. Just because you’re increasing your protein intake does not mean you should omit or even limit your carbohydrate intake.Carbohydrate, which is converted into glucose and glycogen in the body, is the only macronutrient that can supply your body with an immediate source of energy – essential for any type of training.Good sources of carbohydrate for a weight gain diet include whole meal bread, potatoes, brown rice, pasta, couscous, fresh and tinned fruit and dried fruit.

Fat
Certain dietary fats are crucial to both your well being and your ability to gain weight. One gram of fat contains more than twice the number of calories than 1g or protein or 1g of carbohydrate. A tablespoon of Flaxseed Oil contains as many calories as a banana for example so it makes sense to incorporate good fats into your weight gain diet.

Meal Frequency
Finally, forget about eating 3 large meals a day with a few snacks. The best approach to an effective weight gain diet is to eat 5 or 6 small meals a day. Separate them by 3 hours so your stomach has time to digest each meal fully. If your goal is to consume 3300Kcals a day I would eat 3 larger meals of about 700kcals and 3 smaller meals of about 400kcals. You will find an example in one of the articles below.

Besides, Eat a variety of fruits and vegetables. They are the richest source of vitamins and minerals (particularly antioxidants) and have both health and weight gain implications.

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