Sports – Nutritionly.com https://www.nutritionly.com Everything You Need To Know About Sports Nutrition Wed, 25 Jan 2017 23:47:30 +0000 en-US hourly 1 https://wordpress.org/?v=5.2 https://www.nutritionly.com/wp-content/uploads/2017/01/cropped-nutritionly-logo-social512_512-65x65.jpg Sports – Nutritionly.com https://www.nutritionly.com 32 32 Fitness Jargon to Avoid – 5 Words to Avoid in Fitness https://www.nutritionly.com/nutrition/fitness-jargon-to-avoid-5-words-to-avoid-in-fitness/ https://www.nutritionly.com/nutrition/fitness-jargon-to-avoid-5-words-to-avoid-in-fitness/#respond Tue, 05 Mar 2019 15:42:27 +0000 https://www.nutritionly.com/?p=2597

When it comes to fitness we all want immediate results.  Pills, creams, drinks and “systems” are sold every day to those who want to lose weight or gain muscle.  Billions of dollars are spent every year to find the magic to reach fitness goals the easiest way possible.  No matter what your fitness goals are, ...

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When it comes to fitness we all want immediate results.  Pills, creams, drinks and “systems” are sold every day to those who want to lose weight or gain muscle.  Billions of dollars are spent every year to find the magic to reach fitness goals the easiest way possible. 

No matter what your fitness goals are, everyone wants to get there in the most efficient way and they should.  There is enough temptation in our lives to derail our plans that one should try to keep their path to fitness as simple and direct as possible.

As a consumer, we are romanced by the advertisements for all the products available for sale, each promising us that it will solve all our problems.  Yes, there are many products out there that will help reach your fitness goals, but there are many that are just a waste of time and money. 

Secret

Weight loss and muscle gain is a simple equation; calories consumed and calories expended.  There is no secret to this biological fact.  Those who have reached their fitness goals haven’t unlocked any kind of fitness secret or an ability to change how they work. 

There are experts who have studied the human body and know more about how our bodies work but there are no secrets.  Their knowledge allows them to develop programs, diet plans, and other fitness systems.

Detox

Tread VERY carefully when you see this word.  Many detox drinks, pills, and teas have little to know research behind them and can even be harmful.  They are not regulated by the government and have little to no scientific proof that they will work. 

A quick loss of several pounds in a few days is usually the result of the loss of water weight and can return just as quickly.  This is not considered a long term weight loss.  While great to see in the beginning of any weight loss program, it can backfire when results slow down after the first week or so.

If you feel you need to detox your body, just like fitness goals, it comes down to simple facts.  Examine your diet to see if there are deficiencies in what you are fueling your body with.  Generally, an increase in fiber, water, and probiotics is a good, and gentle, way to begin.  This paired with a decrease in “junk” food will slowly bring your body closer to optimum balance.

Fast or Immediate

Very little in the body happens fast or immediately and any lasting improvements happen with consistency and time.  Despite our desire for immediate gratification, there is no way around this. 

The only exception might be in form.  Proper form and posture can take away strain on the body and help prevent injury.  Also, proper posture can make you look taller and help distribute your weight better, making it appear that you have slimmed down a bit.

A way to make your goals appear “faster” is to measure yourself.  It doesn’t matter if it’s with a tape measure or strength, as long as you do it regularly and record it to see how far you have come.  Measurable improvements can help motivation on the long path of fitness.

Best or Worst

Everyone is different.  To place the label best or worst on a fitness aid is a blanket statement that is not the same for everyone.  It’s all a matter of perception.  Many people swear that spinning is the “best” way to shed pounds while others feel that running is the best.  They are both right because that is what works for them.  Your results may vary.

It is easy to slap the label of “best” on a product.  The manufactures want to sell their products and it is their job to convince the consumer that their product is the “magic key” to meeting your goals.  I am not saying that their products are good or bad, but be careful to look past their labeling and investigate it a bit more before putting your money and faith in something.

New and Improved

We all like the new, shiny products.  Some products do get better over time, but don’t forget the old saying, “if it’s not broke, don’t fix it”.  Just because it’s new doesn’t mean it is better.

In college, textbooks are a big cost to students.  Every few years a new version of a textbook comes out, forcing the students to purchase the new book.  New textbooks can be very expensive and they recover very little back when they sell them back at the end of the term.  Instead of using the same version of the book over and over again, the publishing companies will make a minor change in the book (sometimes the just the cover) and create demand for it.  The same can be said with almost any product where the improvement or update is hard to see past the packaging.

If a system works for you and there is a new version, feel free to investigate it.  Do the research and find out what has changed and decide if it will be a benefit before incorporating it into your training program.  Derailing your progress in fitness with a new product can slow you down and hurt your motivation.

This is no means a comprehensive list of things to avoid when doing choosing things to aid you in your fitness goals.  The important thing is to do your research.  Making informed decisions will only help you along your path.

There are no secrets to unlock to meet your fitness goals.  It all comes down to hard work, time, and finding what works best for you.  Tread carefully and dig a bit deeper behind the label before investing your time and money to make sure that it will be helpful and not just become something that collects dust.

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What are The Best Post-Workout Fuels? https://www.nutritionly.com/post-workout/best-post-workout-fuels/ https://www.nutritionly.com/post-workout/best-post-workout-fuels/#respond Sat, 30 Sep 2017 22:33:52 +0000 http://www.nutritionly.com/?p=2503 What are The Best Post-Workout Fuels?

After a long, hard workout in the gym, a HIIT or even CrossFit session, you need to re-feed your body with the best nutrition you can offer in order for it to heal and your muscles to repair and grow. Arguably, your post workout shake and meal are the most important meals of the day; they ...

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What are The Best Post-Workout Fuels?

What are The Best Post-Workout Fuels?After a long, hard workout in the gym, a HIIT or even CrossFit session, you need to re-feed your body with the best nutrition you can offer in order for it to heal and your muscles to repair and grow.

Arguably, your post workout shake and meal are the most important meals of the day; they are the meals that will replenish your glycogen stores and nourish your body when it needs it most. So, what are the best post-workout fuels that you should be consuming?

Protein and carbohydrates are the fuel sources your body craves straight after you work out. This is the window when your blood circulates best. If your main aim is to build muscle, try to eat between 20-30 grams of protein and 30-35 grams of carbs ideally within about 15 minutes of your workout.

If you’re training to maintain shape or shed a few pounds, you can have a little longer and eat within 45 minutes or an hour after your workout.

Related reading: Best Supplements for CrossFit

Fast acting protein

The most beneficial food component to consume after a workout is protein. There are plentiful protein supplements available on the market that make it nice and simple for you to get your post-workout dose. A scoop in water or almond/coconut milk will make a tasty and delicious shake.

Whey protein is the most popular choice for post-workout fuel, more specifically whey isolate. Whey isolate can be absorbed extremely fast by your body. This is because whey that has been hydrolyzed is the most easily absorbed because they protein has already been broken down into peptides.

Carbohydrates

After your workout, your body will be craving a carbohydrate to replenish its glycogen stores so that it can recover quicker and power you through your future workouts. Because of this, we suggest our athletes and keen exercise enthusiasts go for highly branched cyclic dextrin (HBCD) which you would mix with your protein and drink straight after your workout.

This is because they release into your system fast as they are digested at a quick rate and will give you a much-needed spike in blood sugar. Ever felt a little bit weak and shaky after a workout? That’s because your body requires carbs fast so choosing a high GI carb is the best option to combat this.

No matter what your goal is, the best thing you can do before you exercise in whatever form that may be is to prepare your post workout shake or meal first. Take a few moments to scoop your protein, highly branched cyclic dextrin and water into your shaker. Shake it up or blend and pop it in your gym bag so it’s ready to fuel your body immediately after your workout.

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Most Important Supplements To Excel at CrossFit https://www.nutritionly.com/sports/crossfit/important-supplements-excel-crossfit/ https://www.nutritionly.com/sports/crossfit/important-supplements-excel-crossfit/#respond Tue, 26 Sep 2017 16:39:06 +0000 http://www.nutritionly.com/?p=2499

CrossFit is one of the most demanding exercise regimes your body can undergo – it demands extreme physical fitness and adaptability. You will train your body hard from head to toe. For these reasons, it’s important that you supplement correctly to enhance your performance and build your strength. Dedicated and professional CrossFitters don’t just take ...

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CrossFit is one of the most demanding exercise regimes your body can undergo – it demands extreme physical fitness and adaptability. You will train your body hard from head to toe.

For these reasons, it’s important that you supplement correctly to enhance your performance and build your strength. Dedicated and professional CrossFitters don’t just take any old supplements. They take a selection of carefully chosen products that all serve to cater perfectly for their needs (fuelling your workouts, recovery and muscle growth)

If you want to build muscle, jump faster, train harder or look better aesthetically with CrossFit, you need to be taking these supplements…

Protein isolate

All CrossFitters should have a quality protein isolate source to consume immediately after their workouts. Protein isolate such as whey isolate or soy isolate (for vegetarians) is lower in carbs, lactose and fat than your standard proteins.

An isolate protein undergoes further processing which yields an end product with purer protein and fewer calories. Protein isolate has more intact bioactive peptides, which can be rapidly absorbed into your bloodstream.

Protein is vital for muscular growth and recovery following a rigorous physical performance, and your ability to develop lean, strong muscles that can withstand the onslaught placed on them by CrossFit sessions will be greatly enhanced when using a supplement like this.

BCAA’s (branch chain amino acids)

Branch chain amino acids are the building blocks of muscle. They stimulate protein synthesis in the body and allow you to protect your lean tissue levels when you’re eating a calorie-controlled diet (more specifically, when you’re trying to cut down on your body fat levels)

One of the other huge benefits of taking BCAA’s is that owing to their anti-catabolic (meaning that they stop the breakdown of muscle cells) nature – they can come in incredibly useful for periods where you’re performing an intense exercise for a sustained duration.

There will undoubtedly be periods where you plan to train (cardio perhaps) for longer than 30-45 minutes, and taking some BCAA’s shortly before and during your session will mean that you’re not as likely to lose any of the lean tissue you’ve worked so hard to develop.

This “catabolism” can happen when all of the available glycogen (stored sugar) stores in your muscles have been depleted, after which your body may turn to your muscles for energy.

Creatine (Kre-Alkalyn or Creatine Ethyl Ester)

A high-quality creatine supplement could potentially provide you with the ability to smash out a few extra reps per set or even perform explosive bodyweight movements over a sustained period with greater efficiency.

We actually have creatine in our muscle cells already and it’s a standard part of our biological make-up. Creatine is responsible for assisting us in the performance of any short-term “explosive” movements, so it probably goes without saying that it’s a vital component for performing a CrossFit workout effectively.

Potentially, the most popular product within this category is creatine monohydrate. This form of creatine will allow you to enhance your performance by drawing more fluid to the muscles (another vital component for muscular performance) and enhancing their capacity to function as a result.

Additional reading: Creatine: To Load or Not?

One of the major downsides to the product, however, is that it can draw TOO much water into the cells (including the stomach area annoyingly) meaning that it can make you look bloated.

You’ll be much better off using either Kre-Alkalyn or Creatine Ethyl Ester being that they both successfully drive fluid into the muscles with minimal excess fluid storage in the process. This makes for not only a leaner appearance, but means you’re not carrying any unnecessary extra body weight (vital for optimum performance) too.

Highly Branched Cyclic Dextrin (HBCD)

One of the most important aspects of your workouts is both your post workout nutrition and your pre-workout fuel – cyclic dextrin is the perfect substance to optimise your performance and maximise your results in both of these capacities.

CrossFit workouts rely heavily on stored glycogen in order to be able to perform them to a maximal extent. Therefore HBCDs are great to fill your muscles after a heavy WOD with carbs to accelerate your recovery.

The reason why this form of dextrin (dextrin is simply a rapid-acting form of carbohydrate) is that it has been formulated to absorb with the utmost efficiency, faster perhaps than almost everything else that has come before it.

For this reason, it’s also one of if not the single best product on the market for combining with whey protein in order to shuttle the BCAA’s (contained within the protein powder) to your muscles at an accelerated rate.

Regardless of how you choose to use it, it simply going to provide you with an immense surge of energy, massively increasing your recovery so you’ll be ready to smash that WOD next day.

ZMA

ZMA is basically a blend of zinc and magnesium (with a little added vitamin B6) and it has become immensely popular amongst the lifting crowd owing to the fact that it can enhance your testosterone output.

The more testosterone you have flowing in your body, the higher your strength and lean mass development capacity is – both of these positive benefits are obviously going to have a huge impact on your crossfit performance.

Another great reason why so many people swear by it is that it actually helps you to sleep more easily, and more important – more deeply. It’s been proven that (especially for active individuals) an ideal of 8 hours sleep is required per night.

It’s only when we hit this “golden” sleep number that we release adequate enough growth hormone to repair and fully recover from our physical activity sessions.

For the positive elements mentioned above, you should definitely integrate ZMA as part of your supplement stack from now on.

Beta Alanine

Beta alanine actually comes from many of the food sources we consume; only it’s not in a high enough quantity to create a dramatic difference on our physical performance.

What this substance actually does is reduce the buildup of lactic acid, thus ensuring that you can perform rigorous physical exercise over longer periods without having to take any unwanted breaks.

This reduction in lactic acid directly translates into an enhanced ability to perform both resistance and cardiovascular-based activity being that fatigue won’t set in anywhere near as early as it would without using alanine.

This could be one of the most effective supplements you’ve ever used as a crossfitter being that lactic buildup is likely the most common inhibition you may face whilst training.

Fish oil

This supplement is going to deliver very practical results in the form of reduced inflammation of the joints (and immune support) both of which could have an enormous impact on the outcome of your training sessions.

It probably goes without saying, but crossfit isn’t exactly “easy” on the body, and you’ll find that your joints will be exposed to a fair amount of wear and tear as you smash out those burpees and power cleans. s a result, you’re certainly going to spend no small amount of your time aching from the high intensity nature of the movements.

Aching isn’t a bad thing, in fact, it’s often simply a sign that you’ve done something “new” to your body, but it can sometimes be fairly severe to the extent that you’ll head into subsequent sessions without fully recovering from the last.

In this capacity, fish oil could be indispensable as it’ll theoretically allow you to get rid of the soreness much faster, plus with the added immune support (training DOES briefly diminish your immune function) you’ll find that you’re able to “keep going” better than ever before, day after day.

These supplements are hands down going to be some of the best out there for you to maximise your CrossFit training results with. There’d be no harm whatsoever in using all of them, and should you do so – you’d have an immensely powerful supplementary arsenal at your disposal.

Did we miss something? Any supplements you find super beneficial? Leave us a comment!

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Why Post-Run Protein Shakes Are a Must! https://www.nutritionly.com/post-workout/post-run-protein-shakes-must/ https://www.nutritionly.com/post-workout/post-run-protein-shakes-must/#respond Fri, 08 Sep 2017 20:42:42 +0000 http://www.nutritionly.com/?p=2496

You’ve just finished a long run, maybe training for a marathon or half marathon.  Now is the time to give your body what it needs to recover.  A protein shake after a post run is a perfect way to re-fuel. Regular runners burn more calories than those who are less active.  Their bodies break down ...

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You’ve just finished a long run, maybe training for a marathon or half marathon.  Now is the time to give your body what it needs to recover.  A protein shake after a post run is a perfect way to re-fuel.

Regular runners burn more calories than those who are less active.  Their bodies break down protein, especially if they haven’t consumed enough carbohydrates before the run.  Because the protein breaks down and used as fuel, it cannot do what it is there for – to aid in muscle growth and repair.

Recovery time

Protein shakes give your body a boost in repairing the microtears in the tendons, muscles and tissues throughout your body.  Sure, most of the microtears are in the legs, but when you run, the entire body is working as well.

The body breaks down the protein to obtain amino acids that aid in tissue repair.  When consuming a protein shake after a long run, this feeds your body’s needs and helps speed up the repairs to the body.  The faster the repairs, the quicker the recovery time.

Endurance

Long runs require endurance regardless if the run is for fitness, race preparation, or just for pleasure.  When looking for a post run protein shake, you will want one with isoleucine, valine, or leucine listed in the ingredients list.  These three ingredients contain branch-chained amino acids.

The branch-chained amino acids help muscle development which can help the legs become equally strong and are able to run faster.  When the muscles get stronger, it can increase your endurance and stamina needed for longer runs.

Proper Rehydration

Most people are dehydrated even without out long runs or intense workouts.  During a run or any physical activity, the body uses up more water through both the body working and through perspiration.  Dehydration can lead to side cramps or fatigue, but not taken care of, can lead to further medical conditions, like heat stroke.

It is important to make sure that in addition to any protein ingested after a long run, that you take the proper steps to also stay hydrated.  High doses of protein can lead to dehydration.  One protein shake will not throw you into dehydration, but make sure to watch your fluid intake both during and after your long runs.

Reduction of Inflammation

It is common for runners to have pain in their joints and muscles after long runs.  This causes inflammation in those areas.  It is the body’s warning sign that there is some kind of injury and the body needs to send repair cells to that area.

While pain is an important signal for athletes to be aware of, excess inflammation can just be painful and can slow down training and performance.  Whey protein shakes can help because they have anti-inflammatory properties.

Note: Do not use whey protein if you are allergic to dairy products.

How Much Protein do I Need?

When training with long runs, extra protein needs to be part of the athlete’s diet.  If the training runs are an hour long, the runner should be consuming 0.6 grams of protein per pound.  So a 150 pound runner needs to be getting 90 grams a day.  (Someone with a sedentary lifestyle should be only consuming 0.36 grams per pound or 54 grams for the same weight.)  The longer the run, on a regular basis, the higher the amount needed will be.

Should you eat all 90 grams in one or two meals?  NO!  The best thing for your body, is to spread it out over the day, including right after your long training runs or races.  The best way for your body to absorb protein, and other nutrients, is through food instead of pills.  A protein shake is a great way to get the needed protein into your body after a long run or intense workout.

Consuming a protein shake after a long run will give you many benefits when it comes to repair, recovery, muscle building.  Training and fitness is not just about what physical activity you do or for how long, it is also about what you put in your body to fuel it.  An athlete with the proper nutritional fuel will perform better and recover faster than one who is deficient.  The better you take care of your body, the better it will take care of you.

If you want to learn more about our custom nutrition plans for runners then check this out!

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How To Speed Up Your Metabolism And Burn Fat With HIIT and CrossFit https://www.nutritionly.com/sports/speed-metabolism-burn-fat-hiit-crossfit/ https://www.nutritionly.com/sports/speed-metabolism-burn-fat-hiit-crossfit/#respond Mon, 04 Sep 2017 18:49:37 +0000 http://www.nutritionly.com/?p=2487

In an ideal world, your chosen form of exercise is going to burn body fat, develop lean muscle and improve your fitness in one fell swoop. The only problem with this concept is that most exercise formats simply isolate one of the above facets as opposed to providing an all-encompassing structure to achieve ALL of ...

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In an ideal world, your chosen form of exercise is going to burn body fat, develop lean muscle and improve your fitness in one fell swoop.

The only problem with this concept is that most exercise formats simply isolate one of the above facets as opposed to providing an all-encompassing structure to achieve ALL of these goals.

Luckily for you, High Intensity Interval Training CAN actually do this. For those who are willing to put in the effort, this form of exercise is perhaps better than any other for shredding through your body fat levels.

How does it work? And why exactly is it so effective?

We’re going to analyse this highly effective training format so that you can fully understand why millions of people have already lost endless amounts of weight by integrating it into their daily structure.

HIIT – Benefits

There are several reasons why HIIT is considered by many to be the “king” of cardio, not least of which is its ability to melt body fat for up to 48 hours after you’ve finished training.

This is due to the fact that (as the name may imply) you’re going to be performing several “intervals” of super high-intensity exercise, followed by lower intensity recovery periods.

Ultimately, this causes your heart rate to continuously rise, then lower, then rise, then lower again over the entire duration of your workout.

As a result, your body is going to work overtime to try and “regulate” it in the period following your training session. This means that your metabolism is going to kick into overdrive in an attempt to sustain your body’s energy output.

Equally as positive is the fact that anaerobic training like this (anaerobic simply means to operate muscularly, without relying on the respiratory system for sustenance) actually develops your fitness within both (aerobic and anaerobic) energy zones.

When it comes to CrossFit performance, this is fantastic, as you’ll be using a healthy dose of both zones. It’s also going to improve your overall vitality.

Depending on the type of interval training you perform (you can do it with pretty much any form of cardio or bodyweight exercise) you can also develop your lean muscle mass.

This cocktail of benefits makes HIIT training one of the most useful training formats out there for not only burning fat, but achieving several of your other overriding goals in the process.

It’s also incredibly versatile…

Anytime, Anywhere…

Consider that, by definition, HIIT cardio simply means that you need to perform exercises in high intensity intervals.

As such, you could choose any training method you like (running, swimming or cycling for example) and adopt this structure.

Most people choose to perform either 45 seconds or 1 minutes worth of low intensity exercise, followed by the exact same durations worth of high intensity exercise. You can do this over a total and continuous alternating period of 15 – 20 minutes to achieve maximum benefit.

With this in mind, you could actually perform press-ups, or burpees, or hill climbers… the exercise world is truly your oyster!

What’s better is that you don’t need any equipment or a gym in order to perform it, this means that you can perfectly supplement your main training sessions with HIIT in the same or separate days to make your fat loss results skyrocket.

As a rule of thumb, you’ll need a minimum of six “intense” intervals in order to achieve the metabolic and fat burning effect you’re looking for – this should be your minimum standard when using this training type.

Long Lasting Benefits

Amazingly, after a sustained period of performing HIIT cardio, you’re going to fine tune your metabolism so much that you end up burning calories around the clock.

When most people think of exercise, they only consider what they burn whilst they’re actually training, but the experts know that the key to developing a lean, fit body is to burn calories even whilst you’re sedentary.

If you consider that CrossFit follows a very similar “interval” format, you could actually turn yourself into a metabolic furnace, burning calories both day and night to literally strip any stubborn body fat you have away from your frame.

If you haven’t already, implement some HIIT into your weekly schedule two to three times per week for 15-20 minutes in conjunction with your regular sessions. You’ll definitely love the results to both your waistline and fitness levels.

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Women ask “Will I get massive if I do resistance training?” https://www.nutritionly.com/sports/women-ask-will-get-massive-resistance-training/ https://www.nutritionly.com/sports/women-ask-will-get-massive-resistance-training/#respond Wed, 25 Jan 2017 23:46:10 +0000 http://www.nutritionly.com/?p=2470 Women ask “Will I get massive if I do resistance training?”

This question is one that stops so may women from training, and so many getting the wrong idea about what their bodies will look like if they start resistance training. Largely, the media and the underground bodybuilding industry are to blame for this due to dishonesty on both parts. Let’s answer this question honestly and ...

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Women ask “Will I get massive if I do resistance training?”

Women ask “Will I get massive if I do resistance training?”

This question is one that stops so may women from training, and so many getting the wrong idea about what their bodies will look like if they start resistance training. Largely, the media and the underground bodybuilding industry are to blame for this due to dishonesty on both parts. Let’s answer this question honestly and put some rumours to rest…

The bit they don’t tell you…

It can be hard to find an honest article online because no one likes to talk about the subject matter of steroids. The huge, muscular woman that have chiselled jaw lines and deep voices will have been cycling steroids for a long time. It’s this image that stops women wanting to resistance train. This look simply doesn’t and can’t happen simply via resistance training, it’s not genetically possible. Natural female bodybuilders, the ones who don’t take any enhancements simply can’t look like that and the ones that do appear shredded have followed a vigorous dieting regime to strip their body fat levels.

You won’t get ‘massive’

So, the above explanation is the reason you won’t get ‘massive’. Resistance training coupled with a structured regime and tailored eating plan will allow you to tone and build muscle at a steady pace. Training each body part equally will allow you, as a woman, to enhance your natural curves. You will be able to build your glutes and your shoulders so your waist looks smaller and your proportions look perfectly symmetrical. Women can’t release as much growth hormone naturally as men, which is why women don’t get ‘massive’.

Don’t be afraid to lift heavy

Lifting heavy will help to improve your muscular tone as well as your strength and coordination too. It is a myth that women shouldn’t lift heavy because ladies, you are just as capable as men are when it comes to the gym. When it comes to resistance training you should do a mixture of high volume and heavy sets to really sculpt your muscles evenly.

Resistance training is excellent for burning calories

Resistance is also excellent for burning that stubborn body fat! A misconception is that resistance training doesn’t burn calories like cardio does. On the contrary, resistance training is excellent for burning calories and because it elevates your heart rate, your body can remain in a calorie-burning mode long after you have finished the workout!

What’s’ more, resistance training actually burns more calories over a 24-48 hour period than cardio does. This is because your body uses up more calories to repair and grow the new muscle tissue.

Ladies, try not to worry. Resistance training won’t make you ‘massive’. What it will do is sculpt and tone your muscles improving your strength and stamina. Resistance training will also help you to lose weight and make your bones strong. Hit the gym hard and don’t be afraid to lift heavier than the guys!

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