Women’s fight against Osteoporosis

Women’s fight against Osteoporosis 

According to the International Osteoporosis Foundation a 10% loss of bone mass can increase the risk of a hip fracture by 2.5 with almost 75%accurring to women. So as a vital part of your bone health exercise helps the prevention of osteoporosis by increasing your bone density and making them stronger.

Women are more prone than men to have osteoporosis because of a drop of estrogen levels during menopause. Inactive people may experience more bone loss that active people.

One of the most preventative measures twordes osteoporosis in old age is to build the strongest bones possible during infancy and adolescence, this is a time of rapid bone growth and at the end of adolescence we reach highest levels of (PBI) Peak Bone Mass.

Pre menopausal women are in great threat of osteoporosis when they have a very inactive life style, Study’s featuring a weightlifting program with pre menopausal females during 18 months showed that there was a significant increase in lumbar spine bone density in participants when compared to the control group that continued their sedentary life.

What to do to increase bone mass. Studies show that athletes and active women and men have higher bone density than other who are inactive. An exercise regime emphasized in weight straining (true strength training) forces your muscle to work and pull on the bone there for increases bone mass, free-weight exercises like squats, dedlift, lunges, bench press ….. Are the ways to go.

Talk to your doctor as there are certain considerations to take in place before starting a training program and specially a specific type of diet and discus whether u need or not a bone mineral density test.

THE TRUTH ABOUT CHICKEN

Well this is a video i wanted to post so people can see how chickens are mass produced in order to feed large populations

Exposing the welfare problems of chickens bred to grow faster than their bones and heart can cope with.

The man who lost OVER 200 POUNDS in a year Terence Haynes

This man’s story is one of the most impressive i have seen on internet in the past years. Anyone who has ever struggled with weight loss or has family, friends that have should take 10 minutes of their time and watch this video. 

Hopefully this story will inspire not only overweight people but everyone and make people realize that if it this man can loss over 200 pounds in one year we could all be much better you just have to keep on going, perseverance and wanting it hard enough are the secrets to success.

SHOULD WOMEN TRAIN LIKE MEN????

SHOULD WOMEN TRAIN LIKE MEN????

Unfortunately there is a very big misconception on the idea of women shouldn’t lift or train like men, the fear is that they will build massive size muscle and lose their feminine like body’s.

The only reason that I have seen that women shouldn’t train like men is because a very big part of the male population that hit the gym do not train like men should train. The average joe does tones of bicep curls and chest presses ……. This is not the most beneficial for a symmetric physique?

They also use a lot of machines because there training is (inspired) in bodybuilding, Men overdevelop there upper body (chest biceps triceps shoulders and traps) and leave there posterior chain (lower back, gluts, and hamstrings)  Definitely not the type of training a woman wants to fallow.

This big misconception has been strongly supported by the fitness industry and the gym creating specific products and gym activities for women even though it prevents a big part of the women population to achieve their fitness goals. Women have been lead to the idea that with aerobics, pilates yoga, spinning and a minimum of weight lifting with a really low weight load, they can get the job done. The majority of gym memberships are women and majority if not all the classis are created to attract them but they do very little to address their actual goals.

Women cannot build muscle mass as fast as men because they do not have high levels of testosterone in there body’s and makes it impossible for them to build muscle in the same way as men and there are studies that show that women can significantly increase there strength through weight training but they are not able to increase their size and density to the degree that men can.

Women (and men) should train like athletes, athletes train to improve their performance, they train to have a healthy life and a symmetric body that makes you develop a body with a low body percentage fat and athletic body type.

So in order that women and men have a great workout program they should have all of these exercises or variations in there workout program.

-Squats (body weight, dumbbells barbells, do not use a smith machine unless u have no other option)

-deadlifts

-Lunges

-Pushups

-bench press/barbell press

- rows (bodyweight, dumbbell, barbell, cable)

-overhead presses

-dips

-Chin-ups/pull-ups

-farmers walk/farmers carry 

-plank and other core stabilizing exercises

These exercises are the foundation of any training program that is created to have a better and healthy body in much less time than any machine. So stay off the machines because squatting, deadlifting and doing lunges will do much more for you than leg extension/curls and inner/outer thigh machines will ever do.

So train like and athlete.

TRUE FITNESS MARBELLA