Compared to cardiovascular training, weight training or strength training for women gets little attention. With new understandings in the importance of strength training for women it’s beginning to garner much needed acknowledgement. More and more women are beginning to understand overall health (and not just a low calorie or low fat diets that don’t work in the long term) from different types of training. Keeping body fat to a minimum and improving fitness health is what strength/weight training is geared for among a few other things, one of which is building muscle mass.
Here are just a few reasons why strength training is vitally important for women:
Prevents osteoporosis
Even a person suffering from osteoporosis can benefit from strength training by increasing bone density. Weight training has been proven to stop the development of osteoporosis.
Better quality of life
Regular strength training allows women to move about their day more easily and effortlessly. Not to mention the calming effect it has on one’s mental health.
Body Strength
The tendons and muscles become incredibly strong giving the body the extra support it needs on a daily basis.
Aids in the anti-aging process
Don’t like sagging skin? (who does) Strength training prevents just that while enhancing your muscle. The aging process is slowed with training.
All strength, no bulk
Often women are concerned that they will begin to bulk up and look like a body builder. Not so with strength training. The body becomes firm and toned, it leans out the muscles.
Energy levels through the roof
With this type of training you are giving your body, body, and brain the necessary nutrients: oxygen, increased blood flow, and heartbeat during your workouts. You will feel more alive and energize and able to reduce stress not only in your body, but in your life too.
If you wish to start strength training speak with a professional trainer or begin reading up on it. And it’s always important before beginning any training to consult a physician regarding important questions or concerns you might have.
Many people spend years pondering the question “What is my life purpose?” For some it can be a lifelong journey to discover.
This is now such a common topic of discussion among people from all over the world and one can find thousands of pages of information online and in books with suggestions of growth and encouragement to help us on our path.
During this journey myself, at times I felt so isolated and discouraged as though I wasn’t getting clear fast enough and that others seemed to have it all figured out.
Instead what I discovered was that I wasn’t alone and each path can be so unique.
The 3 biggest misconceptions I discovered while sourcing out my own Life Purpose:
1) My Life Purpose will hit me like a lightning strike.
I read so many books and articles, took quizzes, challenges, and mediated for months in hopes that a light bulb would turn on and bells would ring when my life purpose suddenly came to me. It didn’t. And it may never hit like a ton of bricks. In fact, most don’t have it occur that way.
Instead what many notice, is that a flicker of a small flame may light something inside and help move you to the next step. And with each step, that flame may get brighter and brighter, all leading you on the path to find your ultimate true purpose.
Pay attention to those flickering lights and notice when they start to fade. That may be a sign that a small change in direction is required.
2) The more effort and focus I give it, the quicker it will reveal itself.
I found that the harder the tried, the less I observed. After all, what you resist persists, so I challenge you to allow yourself to go deeper into the stillness and silence and be patient and for it to surface on it’s own time.
If you can, stop thinking about it consciously and allow yourself to create an open awareness of what is happening around you. It is through the waiting and allowing that I discovered the most significant parts of my life purpose.
3) I only have one unique Life Purpose.
There could be many and it could be an evolution uncovered over the span of your life. A Life Purpose may not even be obvious or what we think it might be.
As we grow in different areas of our life, we may feel a stronger unique calling in one particular area but notice that it changes with our relationships and interests. What a purpose is at five years old can be very different then what it is at fifty. However all aspects of it may ultimately lead to one point.
The most important part is to realize who or what is of more value to you at this point in your life and how those values can contribute to your current purpose.
Today and right now is the most important part of your journey, so choose to live your life ON purpose and to make the journey part of your purpose.
In the movie Fletch, comedian Chevy Chase plays the role of Irwin “Fletch” Fletcher, a reporter working undercover to expose drug dealing on the beaches of Los Angeles. Over the course of his investigation, Fletch assumes a variety of creative characters as he identifies the corrupt businessmen and cops involved in the drug-dealing ring. In one scene, Fletch pretends to be an airplane mechanic and tries to lie his way into a hangar by saying he was there to check the ball bearings. “It’s all ball bearings nowadays,” is one of the most memorable quotes of this iconic ‘80s movie.
Repeatedly, I have been asked how exercise can help achieve a specific goal. I like fun, but honest way to answer these questions and channel your inner Fletch by replying, “It’s all hormones nowadays.” If you’ve worked with me for very long in any capacity, you’ ve heard me say this time and time again. The term “calories in versus calories out” is as archaic as the Myan ruins.
The endocrine system regulates the production of hormones, which are chemicals that control cellular functions. Hormones can affect a number of different cells; however, they only influence the ones with specific receptor sites. Hormones control a number of physiological reactions in the body including energy metabolism, reproductive processes, tissue growth, hydration levels, synthesis and degradation of muscle protein, and mood. Hormones are responsible for both building new muscle and helping to burn fat, so it is important to have an understanding of which ones are released in relation to exercise as well as understanding the physiological functions they influence.
There are three major classifications of hormones: steroid, peptide and amines (modified amino acid hormones). Each class of hormones has a unique chemical structure that determines how it interacts with specific receptors. Steroid hormones interact with receptors in the nucleus of a cell, peptide hormones are comprised of amino acids and work with specific receptors sites on the cell membrane, and amines contain nitrogen and influence the sympathetic nervous system.
Hormones can either be anabolic, which means they help build new tissue, or catabolic because they play a role in breaking tissue down. The term “anabolic steroids” is often mentioned as a method of cheating used by athletes who want to improve performance; however, anabolic steroids are actually natural chemicals produced by the body that are responsible for promoting tissue growth.
I’ve taken the time to compose a list of these hormones along with how they work and why they are important in reaching your fitness goals.
Insulin
A peptide hormone produced by the pancreas, insulin regulates carbohydrate and fat metabolism. When blood sugar is elevated, insulin is released to promote the storage and absorption of glycogen and glucose. Insulin helps reduce levels of glucose in the blood by promoting its absorption from the bloodstream to skeletal muscles or fat tissues. It is important to know that insulin can cause fat to be stored in adipose tissue (fat cells – specifically aroumd the belly) instead of being used to fuel muscle activity. When exercise starts, the sympathetic nervous system suppresses the release of insulin; consequently, it is important to avoid foods with high levels of sugar (including sports drinks) before exercise because it can elevate insulin levels and promote glycogen storage instead of allowing it to be used to fuel physical activity. Wait until the body has started sweating before using any sports drinks or energy gels. If you’ve worked with me for any length I’ve time, you’ve heard me say “NO ENERGY DRINKS!” Gatorade and Powerade, as well as any other drinks like Red Bull are STRICKLY off limits.
Glucagon
Released in response to low levels of blood sugar, glucagon is produced by the pancreas to stimulate the release of free fatty acids (FFAs) from adipose tissue and increase blood glucose levels, both of which are important for fueling exercise activity. As glycogen levels are depleted during exercise, glucagon releases additional glycogen stored in the liver.
Cortisol
Cortisol is a catabolic steroid hormone produced by the adrenal glandss in response to stress, low blood sugar and exercise. It supports energy metabolism during long periods of exercise by facilitating the breakdown of triglycerides and protein to create the glucose necessary to help fuel exercise. Cortisol is released when the body experiences too much physical stress or is not sufficiently recovered from a previous workout. While cortisol helps promote fat metabolism, exercising for too long can elevate levels of cortisol to catabolize muscle protein for fuel instead of conserving it to be used to repair damaged tissues.
Epinephrine and Norepinephrine
These amine hormones play an important role in helping the sympathetic nervous system (SNS) produce energy and in regulating the body’s function during cardiorespiratory exercise. Classified as catecholamines, epinephrine and norepinephrine are separate but related hormones. Epinephrine, often referred to as adrenaline because it is produced by the adrenal gland, elevates cardiac output, increases blood sugar (to help fuel exercise), promotes the breakdown of glycogen for energy and supports fat metabolism. Norepinephrine performs a number of the same functions as epinephrine, while also constricting blood vessels in parts of the body not involved in exercise.
Testosterone
Testosterone is a steroid hormone produced by the Leydig cells of the testes in males and the ovaries of females, with small amounts produced by the adrenal glands of both genders. Testosterone is responsible for muscle protein resynthesis and the repair of muscle proteins damaged by exercise, and plays a significant role in helping grow skeletal muscle. Testosterone works with specific receptor sights and is produced in response to exercise that damages muscle proteins.
Human Growth Hormone
Human growth hormone (HGH) is an anabolic peptide hormone secreted by the anterior pituitary gland that stimulates cellular growth. Like all hormones, HGH works with specific receptor sites and can produce a number of responses, including increasing muscle protein synthesis responsible for muscle growth, increasing bone mineralization, supporting immune system function and promoting lipolysis, or fat metabolism. The body produces HGH during the REM cycles of sleep (this is one reason I stand on my soap-box a preach about sleep; if you’re not getting enough sleep, you WILL NOT drop weight) and is stimulated by high-intensity exercise such as heavy strength training, explosive power training or cardiorespiratory exercise at or above the onset of blood lactate (OBLA, the second ventilatory threshold).
Insulin-like Growth Factor
Insulin-like growth factor (IGF) has a similar molecular structure to insulin and is stimulated by the same mechanisms that produce HGH. IGF is a peptide hormone produced in the liver and supports the function of HGH to repair protein damaged during exercise, which makes it an important hormone for promoting muscle growth.
Brain-derived Neurotrophic Factor
Brain-derived neurotrophic factor (BDNF) is a neurotransmitter that helps stimulate the production of new cells in the brain. The production of BDNF is closely related to the production of HGH and IGF—the same exercises that elevate levels of those hormones also increase amounts of BDNF. High-intensity exercise can stimulate anabolic hormones for muscle growth while elevating levels of BDNF, which can help improve cognitive function; thi)s is one of the many reasons I promote High Intensity Interval Training.
Understanding how exercise influences the hormones that control physiological functions can assist you in developing effective exercise programs. Hormones have both short- and long-term responses to exercise. In the acute phase immediately post-exercise, testosterone (T), HGH and IGF are produced to repair damaged tissue. Over the long-term, there is an increase in the receptor sites and binding proteins, which allow T, HGH and IGF to be used more effectively for tissue repair and muscle growth. For those who want muscle growth, the levels of T, HGH and IGF are produced in response to the amount of mechanical stress created during resistance-training exercises. Moderate to heavy loads performed until momentary fatigue generate high levels of mechanical force, which creates more damage to muscle protein, which signals the production of T, HGH and IGF to repair protein, which results in muscle growth.
While there are a myriad of hormones responsible for an almost infinite number of physiological functions, the hormones listed above are directly influenced by physical activity and play important roles in helping the body adapt to the imposed physical demands of exercise. Seasoned health and fitness professionals such as myself, understand that the nervous and muscular systems play important roles in determining the outcomes of an exercise program. However, the reality is that hormones influence many of the physiological adaptations to physical activity. That means that, “It’s all hormones nowadays,” is the appropriate response to many questions about how the human body responds to exercise.
There are trainers in the business that have incorrect and basically archaic information regarding weight loss. We know so much more now than we did in the 80s and 90s. The world of fitness and nutrition is a lot like technology in that it’s ever changing. We are always learning new things about the way our bodies respond to exercise and our nutritional challenges, as well as the role hormones play in whether we gain weight or whether we lose weight.
The endocrine system regulates the production of hormones, which are chemicals that control cellular functions. Hormones can affect a number of different cells; however, they only influence the ones with specific receptor sites. Hormones control a number of physiological reactions in the body including energy metabolism, reproductive processes, tissue growth, hydration levels, synthesis and degradation of muscle protein, and mood. Hormones are responsible for both building new muscle and helping to burn fat, so it is important to have an understanding of which ones are released in relation to exercise as well as understanding the physiological functions they influence.
There are three major classifications of hormones: steroid, peptide and amines (modified amino acid hormones). Each class of hormones has a unique chemical structure that determines how it interacts with specific receptors. Steroid hormones interact with receptors in the nucleus of a cell, peptide hormones are comprised of amino acids and work with specific receptors sites on the cell membrane, and amines contain nitrogen and influence the sympathetic nervous system.
Hormones can either be anabolic, which means they help build new tissue, or catabolic because they play a role in breaking tissue down. The term “anabolic steroids” is often mentioned as a method of cheating used by athletes who want to improve performance; however, anabolic steroids are actually natural chemicals produced by the body that are responsible for promoting tissue growth.
Listed below are some important hormones involved in exercise along with the physiological functions they control.
Insulin
A peptide hormone produced by the pancreas, insulin regulates carbohydrate and fat metabolism. When blood sugar is elevated, insulin is released to promote the storage and absorption of glycogen and glucose. Insulin helps reduce levels of glucose in the blood by promoting its absorption from the bloodstream to skeletal muscles or fat tissues. It is important to know that insulin can cause fat to be stored in adipose tissue instead of being used to fuel muscle activity. When exercise starts, the sympathetic nervous system suppresses the release of insulin; consequently, it is important to avoid foods with high levels of sugar (including sports drinks) before exercise because it can elevate insulin levels and promote glycogen storage instead of allowing it to be used to fuel physical activity. Wait until the body has started sweating before using any sports drinks or energy gels.
Glucagon
Released in response to low levels of blood sugar, glucagon is produced by the pancreas to stimulate the release of free fatty acids (FFAs) from adipose tissue and increase blood glucose levels, both of which are important for fueling exercise activity. As glycogen levels are depleted during exercise, glucagon releases additional glycogen stored in the liver.
Cortisol
Cortisol is a catabolic steroid hormone produced by the adrenal gland in response to stress, low blood sugar and exercise. It supports energy metabolism during long periods of exercise by facilitating the breakdown of triglyceride and protein to create the glucose necessary to help fuel exercise. Cortisol is released when the body experiences too much physical stress or is not sufficiently recovered from a previous workout. While cortisol helps promote fat metabolism, exercising for too long can elevate levels of cortisol to catabolize muscle protein for fuel instead of conserving it to be used to repair damaged tissues.
Epinephrine and Norepinephrine
These amine hormones play an important role in helping the sympathetic nervous system (SNS) produce energy and in regulating the body’s function during cardiorespiratory exercise. Classified as catecholamines, epinephrine and norepinephrine are separate but related hormones. Epinephrine, often referred to as adrenaline because it is produced by the adrenal gland, elevates cardiac output, increases blood sugar (to help fuel exercise), promotes the breakdown of glycogen for energy and supports fat metabolism. Norepinephrine performs a number of the same functions as epinephrine, while also constricting blood vessels in parts of the body not involved in exercise.
Testosterone
Testosterone is a steroid hormone produced by the Leydig cells of the testes in males and the ovaries of females, with small amounts produced by the adrenal glands of both genders. Testosterone is responsible for muscle protein resynthesis and the repair of muscle proteins damaged by exercise, and plays a significant role in helping grow skeletal muscle. Testosterone works with specific receptor sights and is produced in response to exercise that damages muscle proteins.
Human Growth Hormone
Human growth hormone (HGH) is an anabolic peptide hormone secreted by the anterior pituitary gland that stimulates cellular growth. Like all hormones, HGH works with specific receptor sites and can produce a number of responses, including increasing muscle protein synthesis responsible for muscle growth, increasing bone mineralization, supporting immune system function and promoting lipolysis, or fat metabolism. The body produces HGH during the REM cycles of sleep and is stimulated by high-intensity exercise such as heavy strength training, explosive power training or cardiorespiratory exercise at or above the onset of blood lactate (OBLA, the second ventilatory threshold).
Insulin-like Growth Factor
Insulin-like growth factor (IGF) has a similar molecular structure to insulin and is stimulated by the same mechanisms that produce HGH. IGF is a peptide hormone produced in the liver and supports the function of HGH to repair protein damaged during exercise, which makes it an important hormone for promoting muscle growth.
Brain-derived Neurotrophic Factor
Brain-derived neurotrophic factor (BDNF) is a neurotransmitter that helps stimulate the production of new cells in the brain. The production of BDNF is closely related to the production of HGH and IGF—the same exercises that elevate levels of those hormones also increase amounts of BDNF. High-intensity exercise can stimulate anabolic hormones for muscle growth while elevating levels of BDNF, which can help improve cognitive function.
Understanding how exercise influences the hormones that control physiological functions can assist you in developing effective exercise programs specifically for you. Hormones have both short- and long-term responses to exercise. In the acute phase immediately post-exercise, testosterone (T), HGH and IGF are produced to repair damaged tissue. Over the long-term, there is an increase in the receptor sites and binding proteins, which allow T, HGH and IGF to be used more effectively for tissue repair and muscle growth. For those who want muscle growth, the levels of T, HGH and IGF are produced in response to the amount of mechanical stress created during resistance-training exercises. Moderate to heavy loads performed until momentary fatigue generate high levels of mechanical force, which creates more damage to muscle protein, which signals the production of T, HGH and IGF to repair protein, which results in muscle growth.
While there are a myriad of hormones responsible for an almost infinite number of physiological functions, the hormones listed above are directly influenced by physical activity and play important roles in helping the body adapt to the imposed physical demands of exercise. Many fitness professionals like myself understand that the nervous and muscular systems play important roles in determining the outcomes of an exercise program. However, the reality is that hormones influence many of the physiological adaptations to physical activity. That means that, “It’s all hormones nowadays,” is the appropriate response to many questions about how the human body responds to
Today, I want to talk about the importance of protein. How protein benefits your overall health in physical performance is crucial to understand. So whether you’re a weekend warrior, you’re trying to lose weight or you are an athlete, protein is important for everybody — and just about everyone is deficient in quality protein in their diet
I’m going to go over how to get more protein in your diet, the benefits of eating more protein foods and how much you should consume. So starting off here, let’s talk about protein and what it does.
Why Protein Is So Important
Protein is the building block of yourself. It’s the building block of your muscles and also is present in the foods that are going to boost your metabolism and fat-burning potential. Nothing is more important than protein. It really is the fuel that motivates and really supports your body in building healthy tissues and cells.
What exactly are proteins? Proteins are considered long chains of amino acids, which are the important molecules we get from our diet. Amino acids can be found in many different types of foods, even vegetables, but the highest sources are those that come from animals – like meat, dairy, eggs and fish – plus to a lesser extent certain plant foods like beans and seeds.
Proteins are used every day to keep the body going. Because they’re used to develop, grow and maintain just about every part of our bodies — from our skin and hair to our digestive enzymes and immune system antibodies — they’re constantly being broken down and must be replaced.
Vital organs, muscles, tissues and even some hormones of the body are made from proteins. Additionally, proteins create hemoglobin and important antibodies. Proteins are involved in just about every body function from controlling blood sugar levels to healing wounds and fighting off bacteria.
Simply put, without proteins life would not exist.
The average person probably needs half his or her body weight in protein a day. So if you weigh 150 pounds, you need at least around 75 grams of protein a day if you’re trying to burn fat and build muscle the right way. And for many athletes, more than that is going to be essential as well.
Do You Have a Protein Deficiency?
Mayo Clinic researcher Jan van Deursen, Ph.D, set out to study the cause of cancer, but soon his research took him in a different direction — what impacts aging? His research revealed that certain proteins play an important, even critical, role in aging.
In his investigation, van Deursen and his team created genetically modified mice that had a protein deficiency in one specific type of protein, BubR1. They discovered that the mice deficient in this vital protein aged four to five times faster than the control group of normal mice.
This naturally occurring protein declines as we age and, in this study, were found to be at deficient levels in the mice’s muscles, heart, brain, spleen, testis and ovaries. The study theorizes that this holds true in the human body, too, with aprotein deficiency leading to cataracts, heart problems, kyphosis or muscle atrophy — all somewhat common in the elderly.
Eating too little protein can result in these symptoms as well:
A sluggishmetabolism
Trouble losing weight
Trouble building muscle mass
Low energy levels and fatigue
Poor concentration and trouble learning
Moodiness and mood swings
Muscle, bone and joint pain
Blood sugar changes that can lead to diabetes
Slow wound healing
Low immunityThe best forms of protein you can be getting are going to be things like grass-fed beef, organic chicken and turkey, wild-caught salmon — also, grass-fed organic dairy products are great. And then, healthy quality protein powders like grass-fed whey protein is another great option.Some other high protein foods to help overcome a protein deficiency include:
And then for the plant-based sources of protein, flaxseeds and chia seeds are great; other nuts and seeds, and beans, are also quality sources of protein.
The Top Protein Foods
Free-range eggs
Lentils
Natto
Kefir or yogurt
Mushrooms Getting protein in your diet is greatly beneficial, and the biggest benefits of protein include fat burning, helping muscle recovery and helping heal cuts in the wound. And if you have any sort of injury, protein is essential. It’s also essential for:
Protein Health Benefits
Fighting diabetes in balancing up blood sugar
Brain function
Any issue you have in terms of depression and brain issues
CholesterolAnd last but not least, it’s important for muscle recovery. So if you’re trying to recover from an injury and also want to improve your overall energy, getting more protein in your diet is essential.So get more protein in your diet. I’d even recommend keeping a food journal; write down what you’ve eaten the past three days, and then add up the grams of protein you’ve actually gotten in your system.
You also can go to the website nutritiondata.com and actually look up the amount of protein in the amount of food you’ve consumed, or else do it for the next three days and see how much protein you’re actually getting in your diet.
When buying protein, make sure it’s from organic, natural sources. One of the issues we run into today is all of our conventional restaurants, our conventional grocery stores, they’re not selling grass-fed organic protein. And if you’re eating conventional protein, it’s loaded with hormones, antibiotics, steroids and other chemicals that will actually destroy your health.
There is study after study showing that protein is essential for your body.
If you’re looking to up your protein intake, I will be posting a list of 50 snack options that are packed with protein on the Empower Wellness closed group page. If you’re in a program with me or any of our team at Empower Wellness, you should have access to this page; if you do not, simply send a request to join and I will get you added.
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