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Why Women Should do Weight Training

Why Women Should do Weight Training | Bodybuilding & Fitness | Scoop.it

"Time and again, research has established that women who keep up a regular, average strength training program profit from a long list of health advantages. 


Via Carlos Newsome
AlGonzalezinfo's insight:

I completely agree with this article from the Trainer's Edge.  Strong is very attractive and definitely does not mean masculine!  

 

Check out just two of the benefits listed in the post:

 

3. Weight Training Will aid Your New Muscle battle Obesity.

As you add muscle from strength training, your resting metabolic process will increase, and so you’ll burn off more calories all day long. For each gram or kilogram of muscle you gain, you’ll burn 35 to 50 more calories daily. So, for example, if you gain 2 kg of muscle and burn 40 extra calories for each kg, you’ll burn 120 more calories per day, or roughly 3,600 more calories per month. That equates to a loss of 10 kg in a year!

 

4. Weight Training Will Fight Heart Disease.

Strength training will improve your cholesterol profile and blood pressure, according to recent research. Of course, your physical exercise program should also include cardiovascular exercise and flexibility training.

 

 

Read more: http://bit.ly/1gDpKdY

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Bodybuilding & Fitness
Resources for advanced and experienced bodybuilding athletes. Fitness information for anyone interested in health related topics.
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Strength Based Leadership at Work, Home, or at the Gym!

Strength Based Leadership at Work, Home, or at the Gym! | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

This week on the Fitness Minute:


Every week on #HealthyLeadership,  I will connect leadership to fitness in 60 seconds or less on the Fitness Minute.  


This week, I showcased the following 3 step process that anyone can use to apply strengths at the gym. In the show I share an example of how many of my heavy set friends start this process by doing leg exercises. 


Typically, those of us who cary a lot of weight over the years develop very strong legs.  Starting their gym experience by focusing on their legs is a great way to show them they are strong.

 

This builds confidence and motivation!


Check it out at: http://bit.ly/1iHdZ3y

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Buckle That Butt - Thumbbell Magazine

Buckle That Butt - Thumbbell Magazine | Bodybuilding & Fitness | Scoop.it
Show your butt who’s in charge by toning and trimming it down to the desired curve using these buttock boosting moves.
AlGonzalezinfo's insight:

Great article here.  Wish it had pictures to help with the more advanced moves but these are great if you figure them out, especially these:


Kick back Squats:

There is nothing like a twisted version for squats to tone your lower body. To get the best out of this challenge, stand with your legs shoulder width apart and squat down shifting the weight to the back of your heels.


Draw your fists towards your face and place them under your chin. Then stretch your left leg and your arms in such a manner that the former extends behind you and the latter in front, as parallel to the ground as your body allows.


Let your head be between your arms. Hold for a few seconds and steadily return to the squat position. Keep alternating sides and repeat the exercise for 1 minute.


- See more at: http://magazine.thumbbell.com/2015/03/buckle-that-butt/?__scoop_post=4039832558&__scoop_topic=858013#__scoop_post=4039832558&__scoop_topic=858013

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Jesse Moran's curator insight, April 1, 9:39 AM

Kettlebell swings are my go to exercise to create a beautiful butt.

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6 Moves For A Tight Booty & Toned Legs

6 Moves For A Tight Booty & Toned Legs | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

These are all good routines, the videos are very helpful. 

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5 Super Easy Exercises to Make Yourself Fit

5 Super Easy Exercises to Make Yourself Fit | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

One of my friends asked me to post exercises that fat people can actually do.  


This is a great routine for anyone starting out. 




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Marine Essentials's curator insight, March 23, 2:24 PM

Excellent starting program for beginners ... Check it out, guys!

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How To Meal Prep | Elite Greatness

How To Meal Prep | Elite Greatness | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

I am often asked what's my secret to staying fit and while I always answer that I have NO secrets,  I would have to say that consistency is key.  Consistency at the gym, rest, and, most importantly with my means.  As usual, @EliteGreatness knocks it out of the park with this great post!


I especially like this section:

Protein rich foods
  • Lean ground turkey, 4 oz = 26g
  • Lean ground beef, 4 oz = 28.6g
  • Chicken breast (skinless) 4 oz = 25g
  • Tuna, 4 oz = 28g
  • Salmon 4 oz = 24g
  • Greek Yogurt 1 container = 12g
  • Cottage cheese 1 cup = 28g
  • 4 eggs = 24g
Carbohydrates
  • Whole wheat pasta, 1 cup = 37g
  • Whole wheat bread, 2 slices = 23g
  • Beans, 1 cup = 50g
  • Quinoa, 1 cup = 39.4g
  • Oatmeal, 1 cup = 28.1g
  • Brown rice, 1 cup = 44.8g
  • Potato, 1 medium size = 37.2g
  • Veggies (all kinds)
Healthy fats
  • Almonds, 1 oz = 14.9g
  • 1 full Avocado = 29g
  • Walnuts, 1 oz = 18.5g
  • Peanut butter 1 tbsp 8.1g
  • Dark chocolate

Of course, along with everything I just listed you need to remember to add vegetables! I felt that was a bit obvious so no need to go too in-depth there, the greener the better is all you really need to know haha"

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95 Six Pack Abs Diet And Exercise Best Tips To Get Result

95 Six Pack Abs Diet And Exercise Best Tips To Get Result | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

Great article here, especially the following:


Tip 5 : Minimize fat intake, but don’t keep it zero

Fat consumption has to be controlled definitely, but not zero. Here’s one more myth to be busted: “Fat makes you fat”.  In fact, good fats help in absorbing certain vitamins crucial for good health (4). 20% of your body weight in kg is the gram fat intake suggested. Consuming liquid fat foods is a good idea.



Choose monounsaturated and polyunsaturated fat foods such as olives, safflower, canola oil, fish oil, and nuts.



Avoid trans fat foods, mainly processed foods such as chips, sweets, etc (5)


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5 Tips For Building Max Muscle In College

5 Tips For Building Max Muscle In College | Bodybuilding & Fitness | Scoop.it

Image above:  Rita Catolino's transformation via #HealthyLeadership:  http://bit.ly/1tkGh9Z

AlGonzalezinfo's insight:

Great article here for college students. All the tips are great but I specially like that the article ends with focusing on the future.  


5. FOCUS ON YOUR FUTURE

This is the most important tip of the bunch because the mindset of nearly every student I work with is that the good life will end once they finish school. Enjoy yourself, but realize there are plenty of good times to be had after you get your diploma. Plus, those good times will be much more enjoyable when you have a physique you’re proud of, and you receive lots of well-deserved attention.

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2015 Fitness Trends - The Year of High Intensity | Uscreen

2015 Fitness Trends - The Year of High Intensity | Uscreen | Bodybuilding & Fitness | Scoop.it
2015 is the year for high intensity training body weight training and yoga, checkout this blog post to learn more.
AlGonzalezinfo's insight:

I am complete believer on high intensity. Yoga is incredible.

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Removing the Unknowns in Entrepreneurship and Fitness with Jacqui Agostinelli

Removing the Unknowns in Entrepreneurship and Fitness with Jacqui Agostinelli | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

Very cool interview on the relationship between entrepreneurship and fitness!  

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AlGonzalezinfo's curator insight, January 19, 9:49 PM

The business world is highly competitive and it appears that being prepared and skilled may not be enough.  Following a fitness routine is not only good for your health, but now we know that others may be more willing to follow your lead or give you leadership opportunities if they feel you are taking care of your health.


Great interview on physical AND Financial transformation!  


Check it out on #HealthyLeadership!  http://bit.ly/1CIk6As

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For Leaders, Looking Healthy Matters More than Looking Smart - HBR

For Leaders, Looking Healthy Matters More than Looking Smart - HBR | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

Great article here for all leaders who believe in fitness as a lifestyle!  


Being healthy is not only good for us, it can help us in our leadership!!!

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AlGonzalezinfo's curator insight, January 5, 4:15 AM

Great article based on research from VU University in Amsterdam.  The following quote is a good summary of the research findings:


“a relatively healthy-looking leader may have a better chance of gaining sufficient levels of followership investment to initiate change.


On the other hand, a potential leader who looks relatively less healthy may be over-looked even if they are better suited for the job.”


Checkout the full article:  https://hbr.org/2015/01/for-leaders-looking-healthy-matters-more-than-looking-smart

Christian Salafia's curator insight, January 18, 1:41 PM

Training your body as well as your mind is important if you want to be a powerful leader

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The Keys to Putting on Muscle | Elite Greatness

The Keys to Putting on Muscle | Elite Greatness | Bodybuilding & Fitness | Scoop.it

Picture above:  Shannon Petralito

AlGonzalezinfo's insight:

Great resource here for those of us trying to gain muscle mass. 

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Abs Are Made In The Kitchen | The Fitness Fashionista

Abs Are Made In The Kitchen | The Fitness Fashionista | Bodybuilding & Fitness | Scoop.it

Crunches is not the ONLY way to get flat abs! Abs are made in the kitchen by having a clean diet, eating protein, drinking water, eating healthy fats and more.

AlGonzalezinfo's insight:

This is really a great article because it gets to the heart of the matter when it comes to the eating habits that will help you sustain a lean mid-section.  


The whole article is great but I especially appreciate the following:


Add healthy fats such as nuts, avocado and oils.  There is a HUGE difference between the fat in olive oil and the fat in nachos.  Healthy fats are extremely good for you and a must have in your diet to help burn the bad fat.  


These fats will help you ramp up your bodies fat burning ability and help you burn fat faster.  Of course, this doesn’t mean consume only healthy fats to get skinny – aim to keep your healthy fat intake to about 15-20% of your total calories daily. -


See more at: http://www.thefitnessfashionista.com/abs-are-made-in-the-kitchen#sthash.n4afY7zC.dpuf

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All-species fitness: Exercise in the New Year (and beyond) 3: too tired?

All-species fitness: Exercise in the New Year (and beyond) 3: too tired? | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

Great article here!  I love the part about starting "small and sneaky"


From the post:


1. Start small and sneaky - just a few minutes of exercise (climb stairs, walk somewhere fast, flurry of housework) pumps oxygen into your system, which will make you feel more awake and possibly more alive.

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30 cheap high-protein food sources

30 cheap high-protein food sources | Bodybuilding & Fitness | Scoop.it

Click the image above to get to the article.

AlGonzalezinfo's insight:

Great resource on the amount of protein we need PLUS great high-protein sources.  I would recommend Whole Foods or your local Organic store instead of the ones listed but you get the idea.  


Here is a good section of the post:


How much protein do you need?

The recommend daily dietary reference intake, by the Institute of medicine, is 0.8 gr of protein per kilogram of body weight or 0.36 gr per pound. This makes about 46 gr for the average sedentary woman and 56 gr for the average sedentary male.


This should be taken as the minimum amount our body needs daily. But if you’re aiming for optimal health the individual protein intake varies with activity level, age, current health condition and muscle mass.


People who are more active and have more muscle mass need more protein.


Also older people should aim for higher protein intake to prevent muscle loss. If you are recovering from an injury, pregnant or breast feeding your protein intake should be higher. Even if you are trying to loose weight studies have shown that higher protein intake (30% of all consumed calories form proteins) helps reduce appetite and aids weight loss.


Click the image above to get to the article.

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Cardio vs Strenght Training - Weightlosssuperman.com

Cardio vs Strenght Training - Weightlosssuperman.com | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

Great post here, simple and to the point.  There are benefits to both.  I have been incorporating both for the last 6-8 months and I am definitely seeing results. 



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10 Tips For Injury Work-Arounds - Bodybuilding.com

10 Tips For Injury Work-Arounds - Bodybuilding.com | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

I just got hurt for the first time in a while.  Here is a great article on how to keep fit while recovering.


I especially liked the following tip!

 


Certain foods can promote inflammation within the body, while others have an anti-inflammatory effect. 


Avoid inflammation-promoting foods such as:

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Ray Weaver's comment, March 13, 2:37 PM
Thanks for this! After severely dislocating my knee, and looking at surgery, this is a great read!
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Top 5 Fitness Super Foods – Female Fitness

Top 5 Fitness Super Foods – Female Fitness | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

Love posts like these.  Accurate, brief and relevant.   Thanks for the suggestion @fitnessgirls777 !


1. Broccoli

2. Turkey

3. Spinach

4. Oats

5. Apples


Check it out here!

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Green Hill Tea's comment, February 25, 1:06 AM
Great Post
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Top 5 Easy Tips For Achieving Weight-Loss Goals

Top 5 Easy Tips For Achieving Weight-Loss Goals | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

Good tips in this article, especially not rushing meals 

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The Best Fitness Apps for When You're Stuck Indoors - U.S. News & World Report

The Best Fitness Apps for When You're Stuck Indoors - U.S. News & World Report | Bodybuilding & Fitness | Scoop.it

The winter weather doesn't have to stop you from working out! 

AlGonzalezinfo's insight:

With all this cold and snow, I have to check out these apps!

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Women: Stop Wasting 50% of Your Efforts at the Gym

Women: Stop Wasting 50% of Your Efforts at the Gym | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

I was just talking to a friend about this last night!  Good article here, especially this part:


Combining strength and cardio exercise has multiple benefits

It's not just about burning fat - it's also about building what's underneath. Ladies, this is where all of that talk about beauty comes into play. You can't just strip away a bunch of fat (and a good bit of muscle at the same time) and look healthy. Strength training produces dense, lean, powerful muscle while cardio strips away some of the fat that covers it up. The result? Now you look legitimately healthy!

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A Critical Look at Digital Fitness Trackers

A Critical Look at Digital Fitness Trackers | Bodybuilding & Fitness | Scoop.it

Are wearable fitness trackers accurate? A health magazine writer got down to the nitty gritty with half a dozen and posted her results...

 

 

AlGonzalezinfo's insight:

Good article here.  At the end of the day, it is not about the gadget, it is about our commitment. 

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WHAT HAPPENS TO YOUR BODY THE HOUR AFTER DRINKING A COKE?

WHAT HAPPENS TO YOUR BODY THE HOUR AFTER DRINKING A COKE? | Bodybuilding & Fitness | Scoop.it
AlGonzalezinfo's insight:

All the data in one easy to read page...



10 MINUTES
10 teaspoons of SUGAR hit your system. This is 100 percent of your recommended daily intake, and the only reason you don’t VOMIT as a result of the overwhelming sweetness is because phosphoric acid cuts the flavor.


20 MINUTES
Your blood sugar spikes, and your liver responds to the resulting insulin burst by turning massive amounts of sugar into FAT.

AND HERE ARE SOME OTHER SHOCKING FACTS FOR YOU . . .


ONE SODA PER DAY INCREASES YOUR RISK OF DIABETES BY 85%!


SUGAR IS ACTUALLY MORE ADDICTIVE THAN COCAINE!

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Yen Homes's curator insight, January 18, 5:05 AM

Think twice before you chug that next can!

Eric Hardek's curator insight, February 23, 9:34 PM

This is crazy! Check out what happens to your body after drinking a Coke!

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Eating Orange's Benefits For Health

Eating Orange's Benefits For Health | Bodybuilding & Fitness | Scoop.it
  Who doesn't love a delicious and juicy orange as a snack? They are popular with athletes because they can be easily eaten for a burst of energy. I enjoy eating one or two oranges a day most ...
AlGonzalezinfo's insight:

That little amazing orange, a superfood?

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The 3-Step Skinny Fat Solution

The 3-Step Skinny Fat Solution | Bodybuilding & Fitness | Scoop.it
The glut of crappy weight loss advice out there has created a skinny fat epidemic, and it needs to stop. This article can help.
AlGonzalezinfo's insight:

Excellent post on something I see so much of at the gym.  The whole post is great but I specially appreciate the recipe for skinny fat:


The recipe for skinny fat is:

  1. Severe calorie restriction
  2. Excessive amounts of cardio
  3. Minimal weightlifting with an emphasis on high-rep training
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12 ‘Smart’ Ways To Be Less Stressed This Holiday Season

12 ‘Smart’ Ways To Be Less Stressed This Holiday Season | Bodybuilding & Fitness | Scoop.it
Keep Committed to Staying On Your Fitness Routine – Don’t let the holidays get you off course from your fitness routine.  Exercise will help you ward off any stress that comes your way and burn off those extra calories you eat!
AlGonzalezinfo's insight:

Leadership guru Cynthia Bazin shares solid advice on being healthy over the holidays.  I love #5:


5. Keep Committed to Staying On Your Fitness Routine – Don’t let the holidays get you off course from your fitness routine.  Exercise will help you ward off any stress that comes your way and burn off those extra calories you eat!


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The Best Mass Building Exercises

The Best Mass Building Exercises | Bodybuilding & Fitness | Scoop.it
The best mass building exercises are the ones that can help you build bulk and muscles in an effective way. I know that a lot of people are not sure about what types of these exercises can work bes...
AlGonzalezinfo's insight:

I wish I didn't have L4 and L5 issues...

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Eric Hardek's curator insight, February 23, 8:54 AM

Looking to add mass like I am? You need to be doing  exercises that recruit the highest number of motor units, spiking intra-muscular tension, which damages the muscle and FORCES your BODY to GROW!