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The Main Differences Between Exercise Programs For Women And Men

Having the perfect body for women isn’t an uncommon dream. People that really are committed to getting this body know how important it is to have a good diet and proper exercise. Men seem to focus on getting muscle mass and showing off a stronger body, but women, on the other hand, will usually aim for proper form, not just strength. Exercising and dieting properly make a woman become a healthier, more attractive person. Focusing on these two components classify women as real bodybuilders.

The Different Focus of Men’s and Woman’s Workouts

Most female exercise plans have the same concepts as the exercise programs for men. Many of the exercises done and the muscles that are developed are the same. The only main differences are the results obtained. Due to the difference in physiology of the female and male body, their bodies develop differently when they do the same exercises.

Men secrete testosterone, but women do too. The only thing is, women make much less of it. The bodys testosterone secretion has to be considered when choosing the proper exercise program. This is the hormone that lets you build lots of muscle mass and increase your bone density as well as strength. Women have a harder time acquiring muscle mass due to the fact that men secrete more testosterone than women.

Women are still able to get ideally sculpted bodies. The aforementioned only means that the muscle and strength will change a womans body in different methods.

What Exercises does a Female Workout Include?

Both men and women will have the same exercise regimens: workouts for the chest and shoulders that include exercises such as presses, chest and shoulders isolation, and shoulders and triceps isolation; exercises for the lower body to work the hamstrings, quads, gluteus, calves, and lower back; workouts for the biceps and back to develop back thickness, back width, shoulders, and central back muscles;.

Womens exercise regimens aren’t usually complete without fat loss exercises. To make a schedule for bodybuilding, you’ll need the help of a coach or professional trainer to get best results. Start by exercising using simpler techniques and get into the harder workouts so that you avoid getting injuries that are usually caused by enthusiasm in beginners.

Program Suggestions

Women tend to naturally gain and store fat easier than men do. For this reason, women will need some extra cardiovascular exercise than me need. Doing cardiovascular exercises lets your heart rate be really high which lets you lose more calories.

For the muscles to develop, they require resistance. This is the reason women will need resistance training to get muscles. The more the weight, the more the resistance the muscles witness, and finally, the muscles grow. The increase in mass of weights has to be done gradually and progressively.

Both males and females have to warm up before they work out. This will let your blood to flow, your performance to improve, and will finally, prevent injuries. Lots of programs that are good will have some running time on a treadmill before the actual workout. This is a good way to warm before an exercise session.

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The Difference Between Exercise Programs for Women and Men

The main goals for female workout programs are almost the same as the ones that are designed for men. Most of the main muscle groups worked and exercises done are identical. The real difference lies in the results. Mens and womens bodies change differently after doing exercises. This is because of a characteristic called physiology.

Men and women produce testosterone. The real difference is the amount both produce. Men make lots more testosterone. When choosing a womans exercise program, the anabolic effect that testosterone has on the body must be recognized. Muscle strength, muscle mass development, as well as bone strength and density are enabled by testosterone. The fact that men secrete more testosterone goes to show that they have an easier time developing muscle mass than women.

Women are still able to gain well toned bodies though. They will just get different looking bodies and many competitions feature this as well.

What Exercises does a Female Workout Include?

Women and men will often have identical workout routines: workouts for the chest and shoulders that include exercises such as presses, chest and shoulders isolation, and shoulders and triceps isolation; exercises for the lower body to work the quads, gluteus, hamstrings, calves, and lower back; workouts for the biceps and back to develop back thickness, back width, shoulders, and central back muscles.

Weight loss is one of the main components of an exercise program for women. A trainer or a professional is very helpful to make a bodybuilding schedule. Begin exercising with simple exercises and get into more difficult ones as you progress slowly.

Program Suggestions

Females usually tend to store more fat in their body naturally than men do. Females usually have more cardio exercises in their regimen for this exact reason. Cardio exercises keep the heart rate up which enables the use of more energy, which in turn burns more calories.

Resistance training is very important for women and muscle needs resistance to grow. The more the weight used for exercises, the more the resistance and thus, the more muscle growth. An increase in weights must be done gradually and progressively, however.

Everyone must always do warm up exercises correctly before doing a workout. This allows a boost in performance, avoiding injuries as well as to get the blood flowing. Lots of good programs for women start off with some running on the treadmill. This is a great way to get warmed up prior to the workouts.

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10 Tips for Weight Loss Between Thanksgiving and New Year’s


Indianapolis, Indiana (PRWEB) November 30, 2014

Start a New Year’s resolution early and lose weight before the end of the year with these ten tips.

Why wait until the new year to start a New Year’s Resolution to lose weight? Dr. Jennifer Whirley-Diaz gives ten tips to weight loss.


Eat smaller amounts of food more frequently. It is better to eat every 4 hours with small meals than to eat larger meals three times a day. The smaller amounts of food will help keep insulin and blood sugar levels more stable and help decrease hunger.
Weigh in regularly, daily or at least weekly. Don’t let a weight change be a surprise. Don’t become stressed about small fluctuations, but deal with significant changes immediately so they don’t get out of hand.
Find an exercise that is comfortable, challenging and fun. The goal should be to get three to three and a half hours of exercise at least three times a week with 80% cardio and 20% strengthening.
Opt for a lower carbohydrate diet. Fruits and vegetables are healthy go-to complex carbohydrates, but do monitor the intake. Chips, crackers, pop corn, etc. are high carbohydrate snacks that don’t provide significant nutritional advantages.
Portion control is important. Make sure to determine the difference of being full and over full. Consider being over full as 100%, then stop eating once at 80% full. Also, read packages for portion size and stick to one serving. Never eat out of the box or package, there’s no control of the portion.
Be careful of the food preparation, control the ingredients and use spices to add flavor. Grill, bake, steam or broil. Look for healthy recipes.
Always eat breakfast. Eat a high protein breakfast within two hours of waking up.
Eat at home to have more control of the meals. It is easier to control portions and food prep style.
Make sure to hydrate, at least 64 ounces a day.
If you eat out, have a plan. Most restaurants will have their menu available on line and sometimes even have the calories of the meal options listed. Review the menu, research the calories and have a plan for the meal before arriving to the restaurant and stick to it. Split entrees and appetizers when at a restaurant. Share with a friend or take the other half home for an additional meal at a later time.

Losing weight is not the point of going on a diet. It is the mentality of making a lifestyle change. These changes can be small steps to make sure that they become part of the new lifestyle.

Medical Obesity Management of Indiana (MOMI) is a physician owned and operated program to help lose weight and learn how to maintain weight loss success. Our healthy lifestyle focus will result in numerous health improvements, including medical conditions such as diabetes, high blood pressure and elevated cholesterol. Look and feel better. We offer the most intensive and effective diet options tailored to food preferences, schedule, and nutritional needs. Patients are closely monitored by Dr. Whirley-Diaz, a Board-Certified Obesity Specialist. We will support and inspire as goals are met, and celebrate with the healthier, happier lasting skills to maintain the success. Our programs are designed for weight control success-even for those who have failed on other diets and are discouraged. MOMI will help achieve the desired outcomes-looking better, becoming healthier, and feeling better.

MOMI offers programs for whatever the weight loss needs may be, whether it is 10 or 100 pounds or more! We provide the education, direction, and support to make the weight loss experience a success and help develop sustainable eating and exercise styles for life. Join our professional and private practice where we specialize in the treatment and prevention of obesity.