RICE NOT SO NICE

Biryani,Sambaar rice,Chinese fried rice, Dosa,Idli,vegetable pulao,Dal with rice...

The above mentioned dishes have one thing in common, i.e, RICE . Rice has played a major role in the Indian cuisine.Now lets look into the nutritional aspect of it.

Rice which is a high source of starch, are exceptionally low in enzymes and in most vitamins. This comes under a nutritional term called "Complex Carbs" , it is difficult for the body to break starches down into usable,simple carbohydrate components.

Rice contains an abundance of Acid-forming mineral,making them an unsatisfactory choice.

HARMFUL EFFECTS OF ACID FORMING MINERALS PRESENT IN RICE.

The waste products of metabolism come in the form of acids that must be eliminated from the body. The introduction of daily doses of acidic minerals from the rice works directly against the body's self interest.
              The PH of the blood - a measurement of alkalinity and acidity-always remains on the alkaline side of neutral at 7.4 .
                          If this measurement varies by even 2/10th of a point , health is at risk.

Have you ever seen a monkey or a gorilla (Our anthropoid primate cousins) relishing "SAMBAAR RICE"????

Its only we humans who prefer food that have a longer shelf life and its only "we",humans who require medicines and also those animals who are domesticated. You will never find a monkey or any animal choose Cooked food over their natural food which they have been consuming for years.
             
Have you seen people usually doze off during an important conference or in a class ?? Most of the time when looked into their diets RICE is the major component found!!

WHY DOES RICE MAKE YOU FEEL SLEEPY?

The narcotic, OPIUM are known for its addictive and sedating qualities. Chemists have discovered fifteen separate opiates in wheat. These are molecular structures similar to opium and cause an opium like response for the body.

You can get more carbohydrate benefits and much more rapidly by having a meal comprising sweet tasting fruits, rather than the tasteless starches.

For those who swear by the starches , I would ask them if they have ever eaten a spoonful of uncooked rice??
                              To improve the taste of starchy foods , sugar,salt in fact an entire array of irritants and stimulants are added.
For those who would want to take the next step in nutrition they must leave the starches behind and make their meal predominant of fruits, vegetables, nuts and seeds and which will make their life much more functionally able and full of energy .

The ones who still think that rice to some extent can or may be beneficial,  can get ready to sleep in the conference room or in the classroom!!

WOMEN ABOVE 50 YEARS AND WEIGHT TRAINING

Its the house work that is considered to be the exercise routine for many women , well , if the house work would have been as tough as collecting woods from forest and walking up the hills then , Yes!! It would have been an exercise routine and a tough one indeed.
                            In this era of technology where heating of food is done in microwave, food stored for days in the fridge , clothes washed in the washing machine and ohh!! The dishwashers too.
                                      The word PHYSICAL EXERTION has vanished. Since we are living in an era where fat has reached epidemic proportions,  problems like PCOS-PCOD,joint pains,thyroid are hitting a large segment of women at an early age.
                                                                    The irregular eating patterns, almost no physical exertion and increased mental stress are the main causes of this.
                                                                 As we age the muscle tissue atrophies. Now this is a problem worth working on , not because the arms would look a little sagged,  but there are many more problems that might raise due to loss of muscle mass such as:-

⚫It affects the metabolism, as we age the metabolism levels goes down , and fat deposition increases.

⚫Muscle loss also invites all the possible joint pains.

⚫Due to muscle loss , deposition of fat increases, which invites problems like High blood pressure , Sugar etc.

⚫Women lose bone mass , as they reach menopause , which makes them more susceptible to osteoporosis

WEIGHT TRAINING AND ITS BENEFITS 

Progressive resistance training or weight training is a treatment for all the interrelated ailments.
                                       Progressive resistance training is not always about Big Biceps and flat stomach , its about being functionally able, its about lifting a heavy bag full of vegetables and walking , its about running up the stairs and not waiting for the elevator, its about running with your children or grandchildren in the garden,  its about bending down to lift anything without a back pain , its about using an Indian commode without any knee pain , and many more activities like these.

A few of the benefits of weight training for women above 50 years are as follows:-

1)Builds muscle mass : Now this does not mean ladies would look like HULK. It means you will gain the strength to carry your own groceries bag and walk , pick yourself up if you fall down.

2)Builds bone density : An 8 years old child breaks the bone, and wears a cast for a month and gets healed very soon . Now thats not the case for an older person . Progressive resistance training helps in increasing bone mass and reduces the risk of osteoporosis.

3)Improves mental health : Progressive resistance training increases the "FEEL GOOD HORMONES " of the body and makes a person feel euphoric.

4)Reduces fat percentage : A high fat % at any age is not good , as it invites all the possible chronic diseases.

5)Reduces joint pains : Its the muscle that holds the bone in place,progressive resistance training helps in building up muscle , this helps in preventing any joint pain and also corrects posture .

A lady who is above 50 years , having a hunched back or limping is considered normal these days , at the most its related to. age , and nothing much is done towards correcting it , except for going to the health institutes and getting a few medicines prescribed , which does nothing much except for giving the body a few more side effects.
                                                                Progressive resistance training when done in its proper form can correct all these so called "AGE RELATED FACTORS " , Infact one can practice weight training and walk as erect as one used to walk in their early 20's and have bone density of the same age.
I would request every lady to ask herself a few questions:-
⚫Can you sit on the floor and eat food?
⚫Can you use the Indian commode without any knee pain?
⚫Do you still run with your children or grandchildren in the parks?
⚫Can you carry your own groceries bag?

If the answer to the questions asked is a "NO" , then its high time that you "PICK UP A BARBELL".

BODY SHAMING,SELF LOVE,CONFIDENCE AND WEIGHT TRAINING.

Hey!! Don't you think you are putting on weight girl?
Well the dress you have worn is making you look odd,
Those flat shoes are bad , why don't you try stilettos ?
I think you need to put on some foundation to hide that tan.
                             The girl silently listens to every comment passed by her relatives and peers , and she tries to give them an explanation too , but she fails utterly and walks off......

The above mentioned scenario is pretty common amongst us , where substance holds no value and fashion, a passing fad.

Many women get into a shell or depression,when faced with body shaming.

       WHAT IS BODY SHAMING???
The action or practice of humiliating someone by making a mocking or critical comment about their body shape or size.

Most of the social media channels advertise models that are lean , tall , fair and have an apt figure and therefore it becomes the dream of almost every girl to look the way these models are being portrayed. What they fail to realise is that , the photo being advertised has come after almost thousand retakes,camera angles,makeup,altering of clothes,lightings etc,etc...,and therefore the DRAMATIC METAMORPHOSIS.

Question raised by me is - WHY LOOK LIKE SOMEONE, WHY NOT HAVE YOUR OWN IDENTITY??
                      For the society a girl is someone who is delicate,soft spoken and oh!! most important SHE NEEDS TO LOOK  GOOD. A girl who is big and fat is probably not the ideal one.
                 I do agree that obesity is not good as it invites several diseases,but people fail to understand that a women can look BIG and can still be functionally able.
                                                            It is not necessary that she needs to look a certain way to stay healthy.
                                   What should matter the most is the HEALTH AND NOT THE SUPERFICIAL APPEARANCE.
                                                    Most of the women have a very low self-esteem about the way they look , most of the time they have a certain image in their mind in which they don't fit , this kind of an attitude creates a high inferior feeling in them which makes them feel low about themselves.
                     I as a trainer get to hear from a lot of women that they want to reduce fat because they have to attend a party or wedding events or they are getting engaged in a couple of months.

My question to them is :- "ARE THEY WANTING TO REDUCE FOR THE APPROVAL OF OTHERS OR FOR THEMSELVES?

Most of the time its for the others , because the question that haunts them is "WHAT IF THEY DON'T APPROVE??.

WEIGHT TRAINING AND SELF LOVE AND CONFIDENCE
Weight training plays a major role in boosting a person's confidence which also results in self love.

1)WEIGHT TRAINING INCREASES SELF BELIEF:- Through weight training you get onto a stage where things which were impossible for you to do becomes the most easiest.  This helps a person gain a lot of confidence.
Ex:-Lifting the gas cylinder and walking up the stairs.(Expression of your family members is a must watch at that particular moment)

2)FEEL BEAUTIFUL INSIDE:-Weight training makes a person more functionally able, this makes a person feel good about themselves.

3)WEIGHT TRAINING AND DRESSING UP:-Weight training makes you fitter and fitter and therefore anything and everything starts looking good on you.
Ex: There is no point in wearing a Vero Moda branded dress , when you don't have the confidence and health to carry it.

4)FEEL GOOD HORMONE:- High intensity training releases hormones called Endorphins and Encyphalins which are also called FEEL GOOD HORMONES, which makes a person feel good, elated, euphoric.

5) ABOUT RESPONSIBILITIES AND CHALLENGES:- A person who is strong physically and mentally is ever ready to take up challenges and responsibilities which is a rare trait in today's world
"ONLY IN A FIT PHYSIQUE RESIDES AN ABLE MIND".

So the next time you see people commenting on you just walk up to them and say

"I'm confident and functionally able , this fact itself makes me more happy and love myself even more and I don't need your approval".

......There would be only silence from their side and applause from my side.

HYPERTHYROIDISM AND HOW IT CAN BE TREATED THROUGH WEIGHT TRAINING (CONTINUATION OF THYROID)

A person who says "I eat anything and everything and still don't put on weight(FAT)" is considered to be a fad these days , irrespective of his/her functional ability.
           Many a time this can be a hormonal issue especially if a person is suffering with symptoms like
⚫Hair loss
⚫Weight loss
⚫Fatigue
⚫Depression
⚫Irregular menstrual cycle
⚫Bone loss(Osteoporosis)

These are the symptoms of Hyperthyroidism .

The thyroid problem can broadly be divided into two 1) HYPOTHYROIDISM
                               2) HYPERTHYROIDISM
* I have explained the concept of hypothyroidism in my previous blog.

WHAT IS HYPERTHYROIDISM???
Hyperthyroidism is a condition of the thyroid . Hyperthyroidism occurs when the thyroid makes too much of T4 and T3 (or) both hormones . This creates an excessive high metabolic state , you may experience the symptoms mentioned above or even a Rapid heart rate , hand tremors, elevated blood pressure .

HOW WEIGHT TRAINING AND A PROPER DIET CAN HELP???
For many this can be an overlooked topic , because "LOOKING THIN" is the new fashion , irrespective of the hindrance in their functional ability (That hindrance is coped through technology in this era) hence they never realise where the hindrance has actually started and where their functional ability is going for a toss. Ex: You will never know if you can still squat until and unless you find a washroom with only the "INDIAN COMMODE".
                                       Most of the people prefer the easy way round like "JUST POPPING A PILL" . Especially for problems like Hyperthyroidism most of the health institutes prescribe medicines like Calcium, vitamin D tablets.
                    The question raised here is "IF ALL THESE MICRONUTRIENTS CAN BE FOUND IN THE NATURAL FOODS, WHY MEDICINES ?
                        In a condition like hyperthyroidism it is the liver that breaks down the fat circulating in your body. So before you think of buying the tablets to pop in your mouth , Its the eating habits and exercise that has to be implemented in its correct form , for the liver to function in its proper way.

1)A PROPER DIET CAN HELP MAINTAIN THE LIVER FUNCTION BETTER.
A diet consisting of fresh fruits and vegetables,milk and eggs can help the liver function properly and maintain the homeostasis of the body.

2)PROBLEMS LIKE OSTEOPOROSIS CAN BE TREATED THROUGH WEIGHT TRAINING 
In a condition like hyperthyroidism people tend to have weak and brittle bones a condition called osteoporosis. Progressive resistance training is an excellent way to wave off this problem.

3)PROGRESSIVE RESISTANCE TRAINING HELPS IN GAINING WEIGHT .
Progressive resistance training accelerates the recovery of skeletal muscle function and promotes weight gain(Muscle mass). The workout shouldn't be very long , it has to be short and intense and not more than twice or thrice a week.

Being skinny with a hindrance in functional ability can be solved through progressive resistance training and a proper diet(The one stated above) . Rather than getting medication which only plays a placebo effect.

      

HYPOTHYROIDISM AND HOW IT CAN BE TREATED THROUGH WEIGHT TRAINING

Most of the health institutes flash their colourful looking advertisements saying

"PERMANENT HAIR REMOVAL IN JUST ONE SESSION"

"LOOSE WEIGHT IN JUST 30 DAYS WITH OUR SPECIAL FAT BURNER DRINK"

"LOOSE 5 INCHES FROM YOUR WAIST IN JUST 45 DAYS WITH OUR SPECIAL SUPPLEMENT"

Gaining fat ,depression, mood swings, unwanted hair can be a hormonal issue and its root cause has to be treated, rather than treating it superficially .

This article will be dealing with thyroid issues in particular Hypothyroidism and how it can be treated through weight training and a proper diet and taking fat burner popping pills prescribed by popular health institutes is not always the solution.

      SYMPTOMS OF HYPOTHYROIDISM

Obesity, Excessive facial hair, Hair loss, Dry skin, Irregular menstrual cycle, Fatigue, Mood swings, Constipation .

     WHAT IS HYPOTHYROIDISM??

Hypothyroidism literally means underactive thyroid , An underactive thyroid means the thyroid gland produces less than normal amount of thyroid hormone. This underactive state of thyroid gland is called HYPOTHYROIDISM .

The two main hormones produced by the thyroid gland are Thyroxine(T-4) and Triiodothyronine(T-3)
These two hormones help control your
-Body temperature
-Heart rate
-Calcium in your blood
-How body uses the fat (Metabolism level)

T-4 and T-3 are produced by the thyroid gland , their release is controlled by the pituitary gland and hypothalamus (Both of them are situated in a region of the brain)

The thyroid hormone helps the liver break down the fat circulating in your body and stimulates other enzymes needed to get rid from your body of triglycerides . When you don't have enough thyroid hormone your triglycerides rise. Hypothyroidism can also negatively affect your mood. The thyroid gland helps regulate the chemical messengers - Neurotransmitters - that your brain uses to communicate with your nerves , when these hormones are not released properly it leads you to feel anxious and depressed.

  HOW WEIGHT TRAINING CAN HELP YOU COME OUT OF HYPOTHYROIDISM
Most of the woman start taking pills to get their cycles on time.

Antidepressants,calcium tablets come into play the moment Hypothyroidism is diagnosed .

Women rush to their parlours quite often to get rid of facial hair.

The question raised here is -
"IS THIS A PERMANENT SOLUTION "?

"DID OUR ANCESTORS HAVE PARLOURS AND SUPPLEMENTS TO GET RID OF SUCH PROBLEMS"?

Treating problems superficially is never a solution.
                Weight training or progressive resistance training and a proper diet can help treat the problem from the root cause.

1}PROGRESSIVE RESISTANCE TRAINING HELPS YOU LOOSE FAT.
Fat gain is a hall mark of hypothyroidism. Weight training builds muscle which rises the metabolism.

2}PROGRESSIVE RESISTANCE TRAINING GIVES YOU ENERGY
Hypothyroidism makes a person feel tired and dull all the time. Exercising and eating right can enhance your energy level.
                                                                  Cut out the refined carbohydrates,wheat,rice and sugar and sugar laden foods and stick with a diet consisting of fresh fruits and vegetables,milk and eggs , you will notice that your energy levels will soar.

3}PROGRESSIVE RESISTANCE TRAINING GIVES YOU CONFIDENCE .
Hypothyroidism makes people get into depression which makes them feel like staying alone all the time, progressive resistance training makes them feel confident as the intensity increases and the weights that they are lifting makes them come back with a CAN DO attitude.

4}PROGRESSIVE RESISTANCE TRAINING ENHANCES MOOD.
Mood swings is another symptom of hypothyroidism after a person finishes weight training the body releases feel good hormones like endorphins and encyphalins which makes a person elated and feel euphoric.

Make sure that next time you do not rush to a parlour or to buy anti depressants or  fall a prey for fat burners advertised by the so-called health institutes because our grandmothers never did


............INSTEAD WEIGHT TRAIN AND EAT AS I HAVE STATED ABOVE.

.

PCOS(Polycystic Ovarian Syndrome) or PCOD ITS CAUSES AND HOW WEIGHT TRAINING CAN HELP CURE IT.

Sudden weight gain? Irregular menstrual cycle? Excess facial and/or body hair? Depression? Heavy flow during periods? Anxiety? Sleep disorder?

The above mentioned symptoms are found in many women of this era and when diagnosed PCOS or PCOD(polycystic ovarian diseases) is what is being mentioned in the reports with a few medicine(Generally birth control pills) prescribed by the doctors . The question raised by many is
⚫"Why PCOD or PCOS occurs?"
⚫"How to treat it?"
⚫"Are medicines the only solution?"
Medicine in the form of injections or tablets though prescribed by an expert is not always a solution.

               WHAT IS PCOD OR PCOS??
Ovaries produce a large number of follicles (egg). Each egg is surrounded by a sack that produces a hormone called Androgens ( Male sex hormone,such as testosterone). These Androgens are supposed to get converted into Estrogen(primary female sex hormones,Its responsible for the development and regulation of the female reproductive systems) through an enzyme called Aromatase cytochrome p450.
                                                      When this particular enzyme Aromatase cytochrome p450 is blocked due to a chemical called Glyphosate the number of Androgens shoot up.
      This causes an imbalance in the hormones and leads to all the problems mentioned above.

            CAUSES OF PCOS OR PCOD
1) The chemical Glyphosate that blocks the conversion of Androgens into Estrogens is present in many of the GMO foods.
GMO: Stands for genetically modified organisms and in any organism whose genetic material has been restructured using genetic engineering techniques.  Its commonly being used to create crops that are resistant to certain pests and certain environmental conditions.
                                              A diet consisting of organic raw fruits and vegetables can help reduce Glyphosate.

2)The second cause is the spike of Insulin(caused due to high intake of sugars). When Insulin ( a hormone produced in the Pancreas , which regulates the amount of glucose in the blood) Rises another hormone called IGF-1 (Insulin like growth factor 1) also Spikes up and this converts into androgen and creates an imbalance between the androgen and estrogen.

3) Its not only the ovaries or the insulin resistance that spikes the androgen Count ,
It is also the Adrenal gland which releases the hormone called Androgen when the body is under stress , is also responsible.
Adrenal gland : A pair of ductless glands situated above the kidneys.

HOW WEIGHT TRAINING CAN SOLVE THE           PCOD OR PCOS PROBLEMS

One of the major cause of PCOD is spike in insulin( insulin resistance ) Progressive resistance training can solve majority of this problem.
                         Progressive resistance training increase the size of our muscle and can enhance the ability to manage glucose.
Muscles are one of the body's main consumers of glucose. Growing muscles through strength training helps keep your sugar levels at a healthy stage.
                                                        Progressive resistance training would increase the amount of testosterone(male sex hormone) in a woman is a BIG MYTH , Natures law can never be broken , a womens testosterone ratio is a fraction compared to a man .
              Strength training helps to reduce Androgen hormone which is higher in a PCOS or PCOD case.
                               Medicines are not always a good option . Lifting weights in a proper way and a good diet is. So the next time PCOD or PCOS is diagnosed , it's time you take control of your hormones.

SUPPLEMENT A BAD IDEA.

It has become a common scenario to see men and women moving around the gym with shakers filled with the most delightful looking colourful drinks , They are in red,blue,pink,yellow, oh!! With great flavours too. When asked "What is that??" . They very confidently explain you that its a Supplement or BCAA's or Whey protein or Protein powders and they help in building up muscles and burn fat and the story goes on.......
             Contrary to this , supplements does more harm than good considering the scientific facts- Proteins include such specialised forms as collagen for supportive tissue , hormone to regulate psychological processes , hemoglobin for the transport of oxygen , antibodies for immune defence and metabolic as well as digestive enzymes.
                   Protein in the human body is quite stable , almost totally recyclable  and therefore needs replacing only in extremely minute quantities i.e, according to DRI(Dietary reference intake) is 0.36 grams per pound for the average sedentary man and to those looking forward to build muscles have to consume 0.8grams per pound.
              Simply consuming protein powders , whey protein , BCAA's , protein bars , pre workout , post workout , or all the colourful drinks does not result in muscle growth. To gain muscle you must persistently and consistently perform activities that demand muscular strength ex: weight training or progressive resistance training.
                                                           For those who consume supplements , getting results is only due to adulteration of Ergogenic aids (performance enhancing substance  also known as performance enhancing drugs) and the bitter truth is that there is no institute to keep a strict check on them.
                                                               There are people who also consume huge amounts of meat and meat products in order to build muscles and to increase their protein intake. When people consume protein that has been heated to 161°F (The temperature that is required to cook meat) The protein in that substance becomes damaged and are no longer useful to the body , because heating of protein results in formation of mutagens and carcinogens both of which are extremely harmful.
                                           For the vegetarians depending on supplements , they need not do it. The raw vegetables in a salad contain an average of about 15% of calories from protein. Unlike the protein from cooked animal foods , the protein from raw fruits and vegetables is completely usable by the body. As a bonus , it comes with very low levels of saturated fat.
                                        Ever seen a Gorilla???Bodybuilders admire them and the Gorillas nonchalantly continue munching on their whole , fresh , Ripe , raw organic fruits and vegetables!!!
                    The following data shows the protein in raw fruits and vegetables and nuts.

Fruits,vegetables,nuts            Protein content
(Serving size 100gms)

●Apple                                      0.26gms
●Banana                                   1.09gms
●Dates                                       1.81gms
●Carrots                                   0.93gms
●Broccoli                                  2.82gms
●Almonds                                 21.22gms
●Cashews                                 18.22gms
●Flaxseed                                 18.29gms

*Over consumption of protein invariably result in consumption of fat as well . Fat consumption not only leads to obesity its an invitation to a plethora of diseases.

So the next time someone in the gym boasts about their drink , ask them "HAVE THEY EVER SEEN A GORILLA?????". 

                                         

OVERTRAINING SABOTAGES GROWTH

Working out daily in the gym,trying hard to get to your goals,keeping a strict check on nutrition (diet) and at the end , inspite of all the efforts you put in ,you find your body has stopped changing after a certain time inspite of your best efforts. 

                                                            If at all the above mentioned lines are very relating to your GYM LIFE , then there is a definite chance of you OVERTRAINING your body.
                                                   Overtraining is an imbalance between your training and your body's ability to recover.
                                Exercise has its benefits . Progressive resistance training improves mood,reduces stress and lowers your risk for many chronic diseases. But too much of it without giving the body time to recover becomes harmful. Working out FIVE times a day and giving the body a few hours of sleep to RECOVER is just not the solution. After an intense workout a body needs 48 to 96 hrs  to recover. Progressive resistance training when done in its proper form should not be prolonged more than 30 mins and not more than twice or thrice a week.
                                                                                      Long duration of exercises that last over an hour and no time to rest and recover , the body over produces a hormone called CORTISOL  and cortisol is a known catabolic agent(meaning,it breaks down muscle and bone tissue.
                      Further more , cortisol overproduction spells bad news for our leptin sensitivity,(leptin is the hunger satisfaction hormone that naturally inhibits hunger). In simple terms "When leptin increases , hunger is suppressed and metabolism or activity level is boosted,and this favours body fat loss . When leptin falls (or GHRELIN increases =>Ghrelin is the opposing hormone,secreted in our gut and is often called hunger hormone), we feel intense hunger and metabolism is suppressed and this favours body fat gain" . As long as they are working together , there is homeostasis and weight is maintained. 
                                                                       The next time before an exercise is levied as a stress ensure equally about the rest , lest the body breaks down and sabotages growth.
                                  So, the next time you feel like a POTATO!! Even after exercising or running hours on the treadmill its high time you step out of it and give your body some REST to recover.

A few bad effects of overtraining are
1)Increased stress
2)Elevated resting heart rate
3)Fatigue feeling
4)Increased incidence of injuries 
5)Loss of motivation
6)Insomnia 
7)Loss of muscle mass
8)Increased susceptibility to infections 
9)Irregular menstrual cycles
10)Hormonal imbalance 
11)Irritation, etc...

If the amount of training continues to exceed the rest period, the individuals performance, growth will plateau and decline. 

WOMEN SHOULD LIFT WEIGHTS

You see those huge men moving around the gym with husky voice and bodies which resembled the image of "MUSCLE ANATOMY CHARTS" which you had seen in your 10th class science book.
                                                     You see those HULK like men using huge spacecraft like machines in the gym.
                                       For many women this can be very intimidating and for those who made an attempt to enter the gym, the great old myth haunts them

"THE MOMENT YOU LIFT WEIGHTS,YOU WOULD START LOOKING LIKE A MAN. OHH!! YOU MIGHT EVEN LOOK LIKE A HULK, BIG AND MUSCULAR ".

And then the holy looking Elliptical trainer or treadmill calls them which are placed right in the corner of the gym facing the huge glass windows of the gym. So you jump on one and start swooshing . And that's where you stay,silently watching other people go about their great looking workouts.
                   Many women spend hours doing cardio in order to maintain their "feminine" figure.
             There are women , " typically professional bodybuilders ", who look masculine, they are under the influence of Ergogenic aids. Unless you have goals of becoming the next star in female bodybuilding you don't ever need to worry about looking too masculine.
                                                      The truth is women just don't have the hormonal support to gain muscle mass like men . The hormone testosterone is responsible for the growth of muscle mass . Women's testosterone levels are a fraction of men's. Which means you can lift weights and still not look like a HULK!!
                                         Training with weights will increase your muscle mass. Thats a good news!!. The more muscle you have the more fat you burn. The more fat you burn the leaner you'll get. Increased muscle mass will also add shape to your body.

Reasons why women should lift weights.

1)BONE HEALTH:- As women age , especially after menopause , they are at a greater risk for osteoporosis ( A condition in which bones become weak and brittle). Progressive resistance training is an excellent way to combat bone loss. Progressive resistance training reduces the risk of osteoporosis.  The earlier you begin weight training, the greater chance you have to maintain bone health.

2)STRESS BUSTER:- Weight training is a great way to manage stress women who weight train tend to manage stress better and experience lesser adverse reactions to stressful situations.

3)GET THOSE CURVES :-  Weight training helps you to loose fat and not muscle mass. It infact helps you gain muscle mass , which makes you more curvy and firm.

4)BOOSTS CONFIDENCE:- The feeling - That you are transforming into a better person makes a human feel more confident.  The women who weight train are more confident and alive.

5)QUALITY SLEEP:- Progressive resistance training helps you sleep better,deeper and wake up less during the night.

6)YES!! YOU GET TO EAT AND NOT STARVE:- Progressive resistance training increases your metabolic rates. A lot of women follow the misconception "TO STARVE TO LOOSE WEIGHT". You need to fuel your body . High intensity training and eating appropriately drives you closer to your goals.

7)REDUCES THE RISK OF JOINT PAINS:- Progressive resistance training is the only solution for joint issues. Stronger muscles hold your joints in a better way and in the right position.

8)YOU WILL HAVE A HEALTHIER HEART,SUGAR LEVELS:- Weight training increases your cardiovascular efficiency and controls sugar levels.  It also reduces other growing problems like PCOD or PCOS , Hormonal imbalances,irregular menstrual cycle.

9)HELPS FIGHT DEPRESSION:- Due to High intensity training  body releases hormones called Endorphins and Encyphalins which are also called the "FEEL GOOD HORMONE " , and also increases the blood circulation in the brain which helps a person in elevating his/her mood levels and feel good.

BENEFITS OF PROGRESSIVE RESISTANCE TRAINING OR WEIGHT TRAINING

                          BENEFITS OF                               PROGRESSIVE RESISTANCE TRAINING OR WEIGHT TRAINING 

Entering into a  gym and seeing the long line of treadmill,elliptical trainers running continuously "Homo-Sapiens" working hard on them and then on the other side are the huge big machines and Barbells and plates.

"We" In this Era are in a huge dilemma as to what has to be taken

• THE ROAD TO CARDIO
• THE ROAD TO WEIGHT TRAINING.

Most of the people working out in gym have a plan schedule for them that entails a beeline to the running trail of treadmills, elliptical machines followed by slogging away at a sub optimal steady state space for 45 plus minutes.

                            But the important point to be noted here is that cardio is not the be all and end-all-and too much could actually sabotage your exercise efforts.

                                                      Slogging hours of running or walking is actually a way to lose muscle tissue and not fat which later increases your risk of injury which could set you back even more.

                                     Many individuals who are new to the Fitness World feel strength training or progressive resistance training or weight training is associated with more experienced athletes or just for the big huge looking bodybuilders.

                                       There are too many physical,mental,health benefits to leave strength training out of your schedule.

Reasons and importance of weight training:

1)Makes you stronger : Progressive resistance training also known as strength training, involves strengthening and tonning of muscles as they are contracted and stretched aginst resistance. 

2)Good posture: Progressive resistance training strengthens muscles & therefore corrects the posture. Problems like bent neck,drooping shoulders,knocked knees can be corrected.

3)Wave off chronic diseases: Progressive resistance training not only contributes to your strength or loosing of fat or gaining of muscle mass.  It also contributes to the management of your blood pressure and sugar levels. 

4)Gain strength without bulking: One of the most common reason women avoid weight training is because they are afraid of becoming muscular (Afraid of becoming a HULK!!) . This is a pure misconception as it physically can not happen women don't have the testosterone to build muscle like men. Instead women develop muscle definition and strength without size , which makes them look more curvy and firm.

5)Boosts confidence: The feeling that Progressive resistance training gives- that your muscles are growing,you're developing definition and you're boosting your metabolism- all of these work together as a powerful confidence booster.

6)Metabolic myths: Cardiovascular activities momentarily increases metabolism, progressive resistance trainings increase in metabolism,percolates even after exercise.