How Strength Training Keeps Women Young

August 22, 2008 | 10 Comments

Women who do not strength train lose about 5 pounds of muscle every decade of their adult life. And they replace it with fat … that is, about 15 pounds of fat per decade.

No longer a men’s only sport, women today are participating in strength training and proving that they are just as capable as men of developing strong muscles.  In fact, strength training is important for everyone and women should train the same as men.  Take a look at this video of Natalie Wolfolk.

Ladies, if you won’t even consider strength training for fear that you will develop big burly muscles, I beg you to put all fears aside.  Strength training for women leads to strong and shapely muscles, not big manly ones.  This is due to the fact that women have lower testosterone levels than men.  Women will only get bulky by using steroids or pro-hormones.

Strength training builds muscles, but that’s nothing compared to what it does for your health.

  1. Strength training helps you stay young. A strength training study led by Miriam Nelson, Ph.D, author of “Strong Women Stay Young,” which involved women aged 40 to over 60, concluded that the women, after only one year of weight training, were physically 15-20 years younger.  These women lost their fat and replaced it with muscle, and their strength tests matched those of women in their 30’s and 40’s.  Without reading any further, this alone should tempt you to start a strength training program, such as this one over at StrongLifts.com.  Strength training may be the best anti-aging defense available.
  2. Weight lifting, combined with cardio and good nutrition, is possibly the best way to lose weight. Quite simply, muscles burn fat!  The more muscle you have, the more calories will be burned.  Each pound of lean muscle mass burns 35-50 calories per day.  Cardio alone is not enough.  Following a good cardio workout, your body will continue to burn calories for half an hour.  Strength training does much better!  Your body will continue to burn calories for up to two hours following a good strength training workout.  Adding cardio to your workout schedule will help you burn fat faster and allow you to eat more.   Take note though, when  you weigh yourself, your scales may tell you that your weight hasn’t changed.  That is because muscles weigh more than fat.  It is possible to go down in clothing size while your scale is reading the same weight.
  3. Adding muscle increases metabolic rate. As we age, our metabolism slows down, and as a result we start to lose muscle mass, we lose bone density, and we gain fat.  As muscle is lost, fat takes over.  It is important to keep muscle mass up so as to combat that nasty cellulite that so easily forms on our thighs and our glutes.
  4. Strength training will increase bone density thereby making your bones stronger. Okay, ladies, it’s true.  We start out with smaller muscles, more body fat, and frailer bones than men.  (But don’t take that to mean we are the weaker sex.)  As we age, we are at greater risk for age-related problems such as osteoporosis, loss of balance, and fractures.  Increasing your muscle greatly reduces these risks.
  5. Better performance in sports and life in general. Another common fear for women about strength training is the risk of injury.  Yes, there is always the possibility.  But at the same time strength training will help prevent injuries which are common from day-to-day sports and activities.  Having strong bones, ligaments, and tendons reduces risk of injury.  It will also help control lower back pain.
  6. Strength training is good for the heart. Women are at an increased risk for heart disease after age 40 so this is a welcomed added benefit.
  7. Strength training builds confidence. By reducing overall body fat and toning muscles, you will look better, feel better, and have increased confidence in yourself.

A lifestyle that includes a good strength training program provides better quality of life.

But that doesn’t mean you have to spend a lot of money.  Strength training can be done with little to no equipment.  You may even use your own body weight by doing push ups, pull ups, chin ups, and ab crunches.

And you do not have to be able to lift more than twice your weight like Natalie above.  Strength training can be done at a level of your choosing.  But take it from someone who has been doing it for quite a while.  After seeing the results of a new toned body, strength training can become addictive.  If you are like me, you’ll eventually feel you’ve reached a plateau and need to move up to the bigger stuff.

Related Article: How To Begin A Strength Training Program

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Would You Eat A Raw Food Diet?

March 10, 2008 | 24 Comments

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raw-food.jpgA menu consisting of raw foods sounds kind of boring, huh!

Yet, people who eat raw food diets claim they feel younger, have increased their energy, healed their body of certain ailments, and have even lost weight. 

But, before you answer the question above  - “Would you eat a raw food diet?” - let’s clear up the definition of “raw food” as it seems everyone has different opinions.  Raw does not mean eating nothing but raw vegetables …. or salads.  A raw menu, according to Carol Alt over at Raw Nutrition, can consist of sandwiches, smoothies, soup, granola, hummus, and desserts.  Raw simply means foods that have not been cooked.  And that can include vegetables, fruits, nuts, seeds, beans, grains, unpasteurized dairy products, fish, and meat.  Raw can also mean (and this is where some may disagree) food that has not been sprayed with pesticides, has no added preservatives, or has not been irradiated (treated with ionizing radiation to kill germs).   I personally think of the latter as organic, but for some people this falls under the raw category because its causes foods to lose their vitality. 

There are pros and there are cons to cooking these foods.

The pros are the main purpose for cooking the foods . . . to destroy all bacteria and other pathogens that could cause serious illnesses.  And for that reason alone, many people understandably choose not to eat a raw food diet.

And the cons . . . that eating foods cooked at high temperatures (more than 112 degrees) can increase the rate at which we age plus it can contribute to weight gain.  Again, according to Carol Alt, this is due to four things happening to the food when it is cooked at high temperatures:

1.  The molecular structure changes.  
2.  The enzymes are killed.
3.  The vitamins and minerals are destroyed. 
4.  The acid alkaline balance changes. 

All this has an effect on how our body digests food which in turn prevents us from absorbing all the nutrients we need.   The end result … the onset of weight gain and aging more quickly. 

The health benefits of choosing raw foods over cooked include,

1.  Weight loss
2.  Slower aging
3.  Better digestion
4.  Increase energy
5.  Improved skin appearance
6.  Reduced heart disease

By simply changing how foods are prepared, we could shed our body of fat and we could lessen the effects of aging.  But before giving up all our home-cooked meals, we need to decide which is the better risk,

1.  Consuming foods that are cooked and considered bacteria free but which could promote weight gain and early aging, or
2.  Consuming foods that are raw and facilitate weight loss and anti-aging and which perhaps is not bacteria free, but the fact that it provides better absorption of nutrients may be enough to protect against diseases. 

For recipes for a raw food diet, consider Carol Alt’s book, The Raw 50: 10 Amazing Breakfasts, Lunches, Dinners, Snacks, and Drinks for Your Raw Food Lifestyle.

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Menopot Fat vs. Visceral Fat

March 6, 2008 | 8 Comments

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fighting-fat.jpgMiddle-aged women are commonly frustrated with extra weight gain going straight to their buttocks, thighs, and belly. 

If you are attempting to fight off a middle-aged belly, it is important to learn about the two types of fat and whether or not they pose any danger to your health.

Fat No. 1:  Menopot fat.  This is a layer of fat that lies on top of the abdomen.  It is also referred to as the ”pinch-an-inch” fat and will cause the body to have an ”apple” shape.   It is quite common for women to gain 3-5 pounds of menopot fat around the belly as they reach perimenopause, although men can get it too as they approach age 40.  As long as the weight gain is minimal, chances are menopot fat won’t cause any serious health problems.

What causes menopot fat and how do you get rid of it? Menopot fat develops on women’s hips, thighs, and buttocks during perimenopause due to changing levels of estrogen.  Daily stomach crunches alone won’t get rid of it.  Watch calorie intake and decrease the consumption of white carbohydrates and sugar.  Exercising with aerobics, walking, and weight training will greatly help burn fat. 

Fat No. 2:  Visceral fat.  This is fat that lies beneath the abdominal wall.  It surrounds vital organs thereby making it much more dangerous than menopot fat.  It increases the risk for heart disease, diabetes, and other health problems.  With visceral fat, the abdomen protrudes excessively giving you a “pot belly” or “beer belly” effect. 

What causes visceral fat and how do you get rid of it?

Genetics is partly responsible for visceral fat.  However, a high-saturated fat diet and low physical activity contribute as well.  You can get rid of visceral fat by building muscle through weight lifting or other resistance training as muscles will burn fat.  The more muscles you have, the more fat you’ll burn.

How do you tell the difference between menopot fat and visceral fat?

When lying down, menopot fat will fall to the side while visceral fat will stay raised. 

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How To Calculate Your Body Mass Index

February 27, 2008 | 12 Comments

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bmi-body-mass-index.jpgToo fat or too thin, you may be unhealthy.

Calculating your BMI can give you a general idea as to whether you are underweight, at a healthy weight, or obese.  Body mass index (BMI) is a standard measurement that represents the percentage of body fat for adult men and women.  It can help you determine if you are at an increased risk for health problems, such as diabetes, heart disease, stroke, and certain cancers including breast cancer.  Starting in Europe more than 150 years ago, the BMI calculation became popular in the U.S. in the 1980’s. 

But a BMI calculation is nothing more than an estimate as it can only measure so much.  For instance, BMI may overestimate body fat in athletes and other people with muscular builds, and it may underestimate body fat in older people and those who have lost muscle mass.  Still, it is a good tool to help determine if you fall above or below the safety line. 

Here’s how to calculate your BMI.

There are several websites that will provide a calculation for you, but as first mentioned over at the Iowa Avenue blog, you can do a quick calculation with your own calculator . . .  take 703 times your weight, divide by your height in inches, and divide again by your height in inches (703 x weight / height twice). 

Here are what the results mean.

  • If your BMI is 14.9 or less, you are extremely underweight. 
  • If your BMI falls between 15-18, you are mildly underweight.
  • A BMI 18.5-24.9 means you are at a weight in good proportion to your height.
  • A BMI of 25-29.9 means you are overweight. 
  • A BMI of 30-39.9 indicates you are obese.
  • And a BMI of 40 or more indicates you are morbidly obese.

Of the U.S. population, only 33.5 percent of us have a good BMI in proportion to their height, 34 percent are overweight, and 30 percent fall under the morbidly obese category.   If you find yourself in the overweight category and are wanting to lose weight, keep in mind that in order to lose one pound per week, you need to eliminate 500 calories from your day.  You can do that by cutting back on the calories you consume, or by exercising, or a combination of both.   

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Kopi Luwak Coffee vs. Yerba Maté

February 19, 2008 | Leave a Comment

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kopi-luwak-coffee.jpgIn the movie, “The Bucket List,” actor Jack Nicholson is a huge fan of a coffee named Kopi Luwak … referred to as the most expensive coffee in the world. 

Kopi Luwak is in fact the most expensive coffee in the world.  It sells for between $120 and $600 USD per pound.  A very strange thought considering that the beans come from coffee cherries which have been eaten by and passed through the digestive tract of the Asian Palm Civet (also referred to as a cat).  The civet eats the coffee cherries, but while the cherry itself is digested, the inner bean is not and it passes through.  Once eliminated, the beans are collected, cleaned, and mildly roasted to make this supposedly delicious coffee.  All coffees come from coffee cherries, but it is believed that the enzymes in the animal’s stomach add a unique flavor making the coffee quite pricey.

Is this coffee worth the price? 

The coffee cherry is a member of the super antioxidant family and contains polyphenols that help to prevent free radical damage.  It is starting to show up in skin care products as the polyphenols help stop the deterioration of collagen and lessen visible signs of aging.  But it is my guess that the benefits are in the cherry itself and remain with the civet.  The high cost of this coffee is due only to the rarity of it, the process of making it, and perhaps the taste, not due to any health benefits.  Therefore, the health benefits of Kopi Luwak are no more than the benefits found in any other cup of coffee. 

But there is a better alternative to coffee.

It has many health benefits.  It is easier to find than Kopi Luwak and costs just a fraction of the price.  It is yerba maté.  Discovered by people of the South American rain forest, yerba maté comes from the leaves of the Ilex Paraguayansis tree.

With less caffeine than coffee, yerba maté contains three natural stimulants … caffeine (the stimulant in coffee), theobromine (the stimulant in chocolate), and theophylline (the stimulant in green tea) … which will give that kick to start the day which you get from coffee without giving you the negative effects, such as jitters, headaches, and stomach discomfort.  Yerba maté also:

  • Has many powerful antioxidants … nine times the antioxidants of green tea. 
  • Contains weight loss compounds … hunger fighting theobromine that sends an “all-full” signal to the brain and calorie burning xanthine. 
  • Is known to aid digestion and regularity. 
  • Stimulates the immune system and helps the body fight disease. 
  • May reduce the severity of some allergies and hay fever. 
  • Provides mental clarity, with increased alertness, and overall balance in the body. 
  • May help prevent oral cancer.

Makes me wonder why we drink coffee at all. 

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Eating Disorders: Dying To Be Thin

February 9, 2008 | 2 Comments

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thin-models.jpgHow thin is too thin? 

My teenage daughter wears a size 0.  She doesn’t have an eating disorder.  She’s always been skinny, yet she satisfies a big appetite.  I recall her as a toddler and doctors wanting to run tests because she was below the average.  The test results always showed her to be a healthy girl.  My daughter is just small for her age.  Yes, I know.  That’s a common excuse among the anorexic.  But as long as she is healthy and happy, the doctors told me, I shouldn’t worry about her.  And I don’t. 

But the last time I went clothes shopping with her, I was blown away by the new sizes they now have for young girls.  While size 0 used to be the smallest size in young women’s clothing, they now carry -0, -1, and -2.  Who could possibly wear these, I thought.  I believe these negative sizes are giving girls negative thoughts.  With so many wafer-thin supermodels already impressing upon young girls that it is important to look like them, our stores are now in a sense confirming that fact by providing the negative sized clothing.  Keep on reading. 

The new holocaust eating disorder.

We’ve all heard of anorexia and bulimia.  But the popular eating disorder now is called “pro ana” and “thinspo” (short for thin inspiration).  I say popular because it is in fact just that.  “Pro ana” stands for pro anorexia.  It is a movement consisting of mostly young women who starve themselves to the point that one can see the definition of their ribs.   They flaunt their disorder by sharing pictures of themselves on the Internet.  And they strongly encourage others to do the same.  They make comments such as, “I’d rather die than be fat,” and, “Size zero equals perfection.”  They completely disregard the risks they are facing.   

But severe weight loss results in severe health problems.

For anyone reading this whose goal is to achieve extreme weight loss, imagine living with:

  • brain and nerve damage
  • seizures and loss of feeling
  • heart disease (a common cause of death among anorexics)
  • constipation and bloating
  • type 2 diabetes
  • gallbladder disease
  • teeth and gum problems

So much for the “perfection” status.

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