female bodybuilding

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Protein For Women

Whey Protein and Protein Powders For Women – Are They Necessary For Weight Loss

Many people are now following a high protein diet for weight loss. By this, we mean, a diet that is heavily weighted in favour of protein, low in carbohydrates, and actually moderate intake of fats and oils (preferably good quality essential fats.) A lot of people have heard of the Atkins diet, which relies heavily on high protein intake, with low to no carbohydrates. The theory behind such a diet is that your body uses (or misuses) the storage hormone insulin any time you consume carbohydrates. The carbohydrates enter your bloodstream as sugar (glucose) and in response the pancreas releases Insulin hormone, to shuttle the blood glucose out of your blood stream and into storage. For many people this means converting that glucose to triglyceride (fats) and storing in fat cells. Simultaneously the blood sugar drops (often below safe levels) leading to low blood sugar – a feeling many of us are more than familiar with which leads to a craving and need for food – which you often reach for more sugar or carbohydrate and thus your blood sugar shoots through the roof and this terrible cycle of sugar ups and downs continues. The effects of a high carbohydrate diet are lacking energy, mood swings, depression and of course the terrible resulting fat gain and weight gain.

Protein For Women Helps Slimming

And so, a diet high in protein and essential fats, with most carbohydrates coming from high quality fibrous vegetable sources is a much safer way for you body to live. With this diet you will find your mood, your energy and your weight far more favourable to you. And you will be filled with positive energy and a lack of hunger simply because a high protein diet with lots of fibrous vegetables will counter the previous highs and lows of blood sugar roller coasters and keep your sugar levels stable, feeling fuller and satisfied for longer between meals.

Now, many women, find it hard to consume a lot of quality protein sources and find that it is actually a struggle to obtain protein in the diet that is not accompanied by sugars or carbohydrates. In this instance it is more than a good idea to supplement with a protein powder. And the key here to remember that substituting, or, supplementing the diet with a protein powder is purely that. It is not a product that should replace your entire diet, it is merely a nutritional tool that assists you to sticking to a healthy, high protein diet for slimming and weight control. In no way should you view your protein shake for women as a necessary foundation to your entire nutritional program.

Protein Shakes For Women

And likewise, many women are afraid that using a protein powder (often associated with men trying to build a large muscular body) will likewise develop huge, and or unsightly muscle tissue. This is a total myth. Protein is protein, same from a chicken as in a powdered drink form. Eating tuna and broccolli would not have your running for the hills for fear your biceps will suddenly burst out of your blouse sleeves…not at all. Protein powders are merely useful supplements to supplement your diet for a high protein intake.

If you’re interested in learning more about the health and weight and slimming properties of a high protein for women diet then take a look at this interesting article on Ezines about protein powders for women.


Muffin Tops! It’s Time For A Change!

Forget the Muffins – Your Nutrition Counts for Your Waist by Lucille Swart

Lucille Swart – Exercise Professional and Fitness Advocate

Mmmm… Catching the waft of a batch freshly baked muffins as you open the oven to take them out and then BAM! just one look at the tops spilling over the sides to remind you of those new pair of jeans that fit perfectly a few weeks ago and are now becoming a bit snug around your waist.

People have been referring to the excess fat around the waist as the “Muffin Top” phenomena. There are many causes that influence the way we put fat on around our waist, ranging from metabolism to problems with digestion and other factors. However, the main reason we put on fat around the abdominal area is mainly due to the bad food choices we make. Late night binging, wrong snack choices, the over consumption of alcohol and the list goes on.

“To successfully get rid of the fat around your abs you need to follow a good exercise plan with a healthy, balanced diet.” – This is the basic information we have all seen in magazines and on the internet, right? That doesn’t say much however, so here goes:

A healthy balanced diet contains ALL the food groups:

  • Grains – Preferably whole grain options like wholegrain cereals, bread and pasta.
  • Vegetables – More dark veggies, like broccoli and spinach. Balance it out with other veggies.
  • Fruits – a variety of fruits, not fruit juices as these mainly contain sugar.
  • Milk – Go for low-fat or fat-free options
  • Meat & Beans – Low fat, or lean meats and poultry. Preferably baked or grilled. Varied with red meats, fish. Also add nuts and seeds and a variety of beans to your diet.

Making sure you do not exceed your daily caloric intake needs. For optimum fat loss you would opt to have a high protein, low fat, low carb eating plan – but make it fun, because we are more likely to stick to something we like than something that is completely foreign to us.

A good exercise plan consists of all the major components of fitness:

  • Cardio – Walk/Run on a treadmill or outside if it is a beautiful day. Spinning classes. Jump Rope etc.
  • Resistance – Doing weighted exercises, which also aids in the prevention of Osteoporosis later in a female’s life.
  • Core – Abdominals, oblique muscles and not neglecting the lower back.
  • Flexibility – Stretching is very important to keep muscles flexible and to improve the range of movement.

Keep moving and start losing!!

For tips on weight loss and slimming pills for women keep checking back to our main website.

Fasting For Females – Rapid Weight Loss?

Intermittent Fasting – Popular For Bodybuilders, Can Women Benefit Also?

Surging in popularity throughout the USA, Canada and the United Kingdom in the world of natural bodybuilding is a dieting concept known as Intermittent Fasting. A form of dieting, or eating plan, made popular for the purpose of rapid weight loss and fat burning. Completely blowing all the well known and commonly accepted nutritional principles of bodybuilding, Intermittent Fasting, or IF, has become so popular as such a controversial hot topic, the spread of information on IF has almost become viral on social networking and blogging sites. Almost as much as the popular Paleo / Paleolothic / Caveman diet.

Can a diet, originating as a life extensionist diet, based on minimal, infrequent meals, be applicable to women aiming to slim down and lose weight rapidly, safely and in a healthy manner? Well, in short, the answer seems to be a resounding YES! If you’re willing to follow the Intermittent Fasting principles correctly and appropriately, the you most certainly will and can build a lean, toned, slim and sexy fat free physique, full of energy and ooozing with vibrant health and energy. Does that sound appealing if you really think hard about it?

People utilising Intermittent Fasting techniques successfully, both female and male, have reported great increases in vitality, sex drive, energy, skin tone and appearance and a rapid slimming and toning effect, coupled with a dramatic loss of weight, while increasing lean muscle. Is this the holy grail of nutrition and diet?

One thing that is truly praised time and time again, is that Intermittent Fasting, has a massive impact on people determining the difference (which is truly huge) between physical hunger and mental / emotional hunger. Please do pay attention to this, as it is very important to ascertain the gross difference between both forms of hunger. For those of us often craving foods, especially chocolates and the like, we can easily determine when we are physically hungry and need food as fuel, or just emotionally, or psychologically hunger – which more often than not will always result in weight and fat gain.

No matter what diet you follow, whether you are interested in trying out IF, or another diet plan for slimming – it is critical to note that any successful nutritional program required you to eat more fresh, healthy, and less processed and packaged foods. And for you to exercise in a healthy, consistent, regular manner, as well as drinking plenty of pure water. Nothing is better for your health, body or mind, than lots of pure water.

Generally an Intermittent Fasting Diet is best for women who are accustomed to eating healthy, exercising and are of good mental health, with no history of eating disorders, and of course rules out lactating or pregnancy etc.

Here’s the nuts and bolts and the skinny on Intermittent Fasting.

Pick any 14 – 16 hours of any 24 hour period where you do not eat, you only drink water and calorie free green tea.

The easiest way to do this is to eat your last meal in a day at around 7PM/8PM, and then not eat again until the following day around 12 – 1PM. This means the majority of your fast you will be asleep, not hungry.

You will train in the morning in a fasted state. This also kills hunger in it’s steps.

Then during the eating portion of the day (the 8 hour window breaking the fast) you should consume a large quantity of very healthy, natural foods – think lean meats, chicken, sea food, fish and a lot of high fibre, slow release carbohydrates – mainly green vegetables, and nuts and seeds.

Remember to drink a lot of plain, pure water through any day. Especially prior to, during and following your exercise program.

And remember, the principles of Intermittent Fasting is not about skipping breakfast, it is all of the principles at play. Long periods of fasting (reducing insulin output), placing emphasis on calorie and portion control for fuel, and not emotional, or psychological eating, and eating mostly green and fibrous vegetables over any starchy carbohydrates.

We will soon be posting up much more information and detail specifically on the IF diet principles and how to execute variations on the IF diet for maximum weight loss and slimming.

Female Bodybuilding – are you for real Skinny?

Why are all the women going bodybuilding nuttorama?

Well, interesting question. Is female bodybuilding a sport, an endeavour, a lifestyle? What is it? And is it natural in any shape or form. We would like to suggest, that in some ways YES and in some ways NO – depending on your moralistic outlook.

Is female bodybuilding sexy

For anyone, male or female, bodybuilding can be defined as the pursuit, and art form, of striving to build a better body – that can be from internal health, mental and emotional state, through to the absolute best performance of fitness physically. That all taken into account my gym bunnies – if you are striving to develop a great level of physical fitness, combined with maximum health, and with that comes looking physically aesthetic and attractive … then surely most people would be hard pressed to disagree that bodybuilding is actually a superbly positive pursuit or endeavor.

Especially since the devotion to an exercise and nutrition plan that supports and nourishes the mind and body for optimal functioning and output, developing structure and routine to life it is, most would agree, actually hugely beneficial. In fact most successful business people, and popular icons, work out and ‘bodybuild’ to some degree because they are given a daily and weekly schedule or structure, along with a set routine that supports a healthy goal setting mentality.

Female bodybuilding is so much more popular in the mainstream these days. Take for example famous glamour model from the UK Ms Jodie Marsh, who competed in two natural amateur bodybuilding contests in 2011. No longer do people believe the common misconception that weights are for boys, and cardio is for girls. That’s simply physiologically complete nonsense. Resistance exercise is in fact probably just as important to women, as it is to men, if not more so. Not that bodybuilding for women is entirely resistance exercise only – far from it. Bodybuilding is a lose and generic term that typically encompasses ‘getting in great physical shape‘ and includes being toned and increasing muscular strength at the same time.

Strength and weight training (resistance training) for women holds so many benefits and rewards. Those being immediate and long term, and none of these benefits should be overlooked when analyzing, or even denouncing female bodybuilding in the press and media. You could write an entire book about the many benefits of resistance and weight training for women, though we shall save that for another time and summarize the key critical benefits to resistance training, alongside your cardiovascular training when it comes to female bodybuilding.

  • You will gain strength without muscle ‘bulk’ – which will make you far less dependent on requiring the assistance of others in daily living. Simple chores will be easier and structurally (postural) safer – from grocery shopping, to lifting kids for example rendering many benefits into later life. Increasing strength allows and secures your mobility as you age, which you may not be conscious of just yet – but simply things like being able to lift yourself up and out of a chair. It happens to all of us aging remember. What’s very important to note as a foxy female is that you are grossly unlikely to build unsightly muscle bulk like a man. Why?? Because ladies, you do not possess abundant levels of the hypertrophic muscle building hormone testosterone which makes the male muscular. For us ladies, we will develop muscle tone and strength without the bulk.
  • You will burn more calories – and not just while you exercise! Burning calories during weight training is a given of course, but the magnificent benefit is ten fold, since building lean muscle tissue raises your permanent BMR (basal metabolic rate). Muscle tissue, unlike fat stores, is living tissue – which requires heat and energy to remain alive on your body. What this means is not only are you burning calories whilst exercising, but you are burning an accelerated and pronounced amount of calories each and every day and more and more with each lb of lean muscle tissue you gain through resistance training. This means getting lean, and staying lean becomes easier and easier. Studies performed by Universities in the USA on female resistance training have shown women gain on average 2lbs of lean muscle tissue, and reduce bodyfat by 3.5lbs in just two months of resistance training.
  • You will reduce the risk of osteoperosis – women who train with resistance and weights greatly reduce their risk of osteroperosis as they age. A regular strength program in young and old women dramatically increases bone density and decreases the onset of bone loss in older women. Strong bone density from moderately brief and infrequent resistance training with weights certainly reduces risks of fractures and breaks to the bones as you age.
  • You wil llook and feel better both in, and out of your clothes – How important is it to your confidence and happiness in life to know that you will feel more comfortable in your skin both in and out of your clothes when you know you are toned, tight and oozing sex appeal with your natural female curves. It’s no secret that resistance training keeps you looking and feeling gorgeously fit.
  • You will reduce your risk of coronary heart disease – strength training can rapidly reduce blood pressure and indeed bad cholesterol (LDL) whilst assisting in raising levels of good choleseterol (HDL). reducing your risk of heart disease can be improved further when combining resistance training with cardiovascular training.
  • You will reduce your risk of back pain, injury and arthritis – when performed safely and appropriately resistance training will improve these aspects of your overall physical health. Strength training not only builds strong muscles, it builds strong tendons and connective tissues as well – something that becomes very important as we age. Studies have shown (even long terms studies conducted over 12 years) that resistance exercise and strengthening the lower back can eliminate or at least reduce back pain in the elderly by over 80%. Other research has also indicated that resistance strength training can have a profound positive impact on eliminating much of the pain associated with arthritis.
  • You will reduce your risk of diabetes – weight training has been shown to dramatically alter in a positive way, improving the processing pathways by which the body processes sugar. This simple fact can have a massive influence on reducing the risk of developing adult onset diabetes. Recent research has indicated strongly that women who train with resistance exercises can improve glucose processing by upward of 30% within just four months.
  • You will improve your attitude and fight depression – along side assisting with female hormonal peaks and troughs, and assisting eliminating period pain cramps you also find that resistance exercise can decrease clinical depression far more effectively than counselling, show in Harvard University studies. Women who strength train repeatedly report feeling more confident and capable – which are all factors in assisting fighting depression.
  • It is simply never too late to benefit – with studies performed on women in their 70’s and 80’s – resistance training, or bodybuilding as you would imagine it to be termed, have proven that increases in strength and mobility are achievable at practically any age, within a few months of adding resistance exercises to a fitness routine, concluding that the body is never too old to respond to positive changes.

So here are just a few outlined benefits of female bodybuilding. So why the turn off? Why the bad press? Well, simply put, the world of professional bodybuilding one thinks of that comes to mind when we hear the phrase female bodybuilding, is usually one of muscle bound freakish women who are often twice the size of the typical average male and golden brown more than bronze itself. What are we dealing with here? Is this what fate is going to befall any woman who turns their hand to resistance training and adding weights routines to their cardiovascular exercise?

Simply put – no. Not it is not. Not unless you begin extremist tactics and often making use of illegal pharmaceutical cocktails – such as anabolic steroids and growth hormones. Women who weight train can enjoy the many physcial and natural hormonal benefits of positive resistance exercise. When it comes to competitive bodybuilding, the coin is often flipped onto the reverse and the female bodybuilder is more often than not subject to an onslaught of terrible negative attack on their physical, emotional and mental state through damaging exercise routines, nutrient deficient dieting and an anabolic cocktail of black market drugs.

female bodybuilding

So you can rest assured, if you add resistance exercise to your routine, unless you are going to be dabbling in the dark side of competitive bodybuilding, you are very much unlikely to encounter unsightly muscle growth, or a sudden chiseled eight pack looking like it has been forged from steel, and carrying veins like a roadmap.

Jodie Marsh – Bodybuilder?!

Jodie Marsh Takes Celebrity Slimming To Bodybuilding

Famous glamour model Jodie Marsh (32) has shot to a new level of celebrity fitness fame, by proving conclusively that not only slimming and weight loss is possible, but if you choose to put your mind to it and work hard, you really can achieve almost anything with your body. And Ms Marsh has done just that by going from famed big boobed (32E surgically enhanced whoppers) glamour model to professional female bodybuilder. Following Jodie on Twitter (@JodieMarsh) she sounds happier, healthier and more positive than she has ever done, proving that an active fitness lifestyle fills you with energy and optimism.

Jodie Marsh Bodybuilding

Already quite slim and busty Jodie Marsh was rumoured to be typical skinny fat, with an average bodyfat percentage of around 30%. This is quite normal in the typical chicklet amongest us – being slim, but not necessarily toned and muscular. What Ms Marsh achieved is a very rapid body transformation – in that she dropped not only 2 dress sizes, and more amazingly – slashed her bodyfat level to a stage bikini worthy 10%! – Now that’s lean as you can see in Jodie’s unbelievable six pack abs.

Jodie Marsh Abdominals

In 2011 Jodie Marsh competed in two professional drug tested bodybuilding competitions (the Natural Physique Association (NPA) Mike Williams Classic and Pro-Am Bodybuilding Championships), after working closely with personal trainer and friend Tim Sharp. Jodie dropped the two dress sizes and took her bodyfat right down to low levels, with the dedication of a low carbohydrate, high protein, low fat diet that was heavily supplemented with nutritional supplements. The dramatic physical changes to Jodie’s body are rumored to have only taken 8 weeks of solid dedication to exercise and a careful diet plan. Now whether she used slimming pills we don’t believe has ever been announced or confirmed, and Ms Marsh doesn’t seem to be endorsing any particular sports nutrition brand or product inassociation with her new sexy, slim, toned body.

Some people have commented that Jodie Marsh has gone too far with her extremely well muscled physique, however, to drop bodyfat to the degree she has done in order to compete in female bodybuilding shows is not maintainable after a competition for long at all. Within a few days a more healthy, natural and normal appearance has returned to her very active, and attractive slim body.

We believe that Jodie Marsh is leading the way as a fine example for other women to see what is possible with some dedication and a solid weight loss plan, as well as the benefits of resistance training on health, vitality and general mood and well being.

Jode Marsh Prepares For Bodybuilding Contest

“I feel proud of myself. I’ve always been confident, but I’ve had moments where I haven’t wanted people to see me naked.” – Jodie Marsh on body building

Jodie Marsh Diet Plan – so Skinny give me the Skinny on what she eats!

We’ve scoured the internet and discovered there’s all kinds of nonesense and rubbish being touted in the press and trashy magazines about what Jodie ate to achieve her amazing body beneath the fat. So we cut to the chase and eliminated the garbage, just as Jodie did from her diet. The exceptional nutrition plan is the brainchlild of celebrity trainer and ex competitive athlete Tim Sharp himself.

The most dramatic change that Jodie made immediately was to cut out junk foods and booze entirely. That’s right, no more alchohol for Ms Marsh. Although she admits openly that she still enjoys her 20 cigarettes a day and chocolate habit!! You can’t deny that you’d expect this to be true, but, Ms Marsh also attributes a huge amount of weight loss to her very active and exotic sex life with new boyfriend.

Jodie was tweeting that on top of her nutrition plan, although she does not endorse any particular brand, nor is she sponsored by any particular brand – she did make heavy use of PHD Diet Whey throughout the day. Diet Whey is a high protein meal replacement product, that has added ingredients specifically tailored to asssit you burn bodyfat.

BREAKFAST: Jodie loves blueberries, and a common breakfast in the morning is a protein shake for women, just with some added handful of blueberries.

DINNER: Keeping it skinny and lean. Huge portion of steamed vegetables, tinned tomatoes, and garlic. This is typically a big portion and you can eat as many vegetables as you wish.

SNACKS: Jodie highly recommends that you stick to fruits like Blueberries and in small portions throughout the day. Other favourites for Jodie are low glycaemic rice cakes, sometimes with a little pure organic Almond Butter added.

AFTER TRAINING: Following a one hour training session, depending on the time of day Jodie usually has wholemeal toast with scrambled eggs – ideal for replenishing carbohydrates and proteins right after training. A high protein diet designed to build muscle helps boost the metabolism, raising the basal metabolic rate, so Jodie can burn more calories each and every single day making it easier to stay toned and lean.

Jodie Marsh Bodybuilding

Jodie Marsh also drinks copious amount of plain water every single day – usually upto 6 litres. And that makes a huge difference and a massive impact to her energy and body appearance.

We think you look skinny marvellous Jodie Marsh and if anyone wants to learn more about protein for women then feel free to check out our main site for women.

Well done Jodie Marsh – what a slimming sensation! We’ll have to get you in for an interview to get the real skinny on skinny on how you actually achieved such stunning results.

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