January 23rd, 2008 Milan
I really like push-ups and always incorporate them to my workout plan. They’re the ultimate core builder. They work almost every muscle in your body. They are simple to do, and you need no equipment, just your floor and your own body weight.
- If you do them right and do them enough, they will give you great upper body workout you can get outside a gym
- Push-ups make you stronger, they work mainly your triceps and chest muscles
- Women will find their upper body toned and shaped after mastering these exercise and doing it on regular basis
- Push-ups can help get rid of the “man boobs”, so many man are worried about
Push-ups are great exercise, so add them to your plan or do them three nonconsecutive times a week, start with three times 10 if you haven’t done them for a while and start adding. Later, or if you are fit and push ups seem easy do them Mondays, Wednesdays, Fridays – 3 times maximum repetitions you can do.
Push-ups are not going to make women look like guys – they don’t build musculature in womens body. For extra bulking, you need to be in gym lifting heavy weights. But push-ups do build core muscles, and if you diet too, and cut the calories down, doing push-ups will make a big difference in how you look, because your body will be toned.
Here is the correct way to do them:
- You can do them on your knees if you are beginner, or just starting with serious exercise.
- Lie on your stomach with your hands placed under each shoulder and with your fingers extended and joined with your thumb along the hand.
- Push up while keeping your back straight and then lover yourself until your chest is about an inch or two off the floor, but do not let your body touch the floor.
If you are doing your push-ups by using your knees, start by bending your knees and crossing your feet before you push off with your hands. Keep your feet in crossed position, with your knees bent throughout the entire set.
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December 10th, 2007 Milan
No! Women I train gain about 9 percent of muscle mass, enough to make an enormous difference in their strength. But they loose a corresponding amount of fat – and since muscle is denser than fat, they become trimmer. They don’t complain about looking unfeminine. On the contrary, they are delighted with their slimmer figures.
Women bodybuilders go to great lengths to produce those bulky muscles. They use extremely heavy weights, have lengthy intense workouts, and often take steroids and follow rigorous diets.
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December 7th, 2007 Milan
Beside building muscles and increasing strength, strength training has more benefits:
- Halts bone loss – and restores bone
Each year after menopause, a woman typically loses 1 percent of her bone mass – even more during the first five post menopausal years. Over time, she may develop osteoporosis, a condition in which bones become so porous they easily break. Strength training significantly enhances the bone density.
Our ability to stay in balance declines with passing years. Those who regularly weight train perform significantly better at balancing tests than sedentary people and those active but without regular strength training.
- Helps prevent bone fractures from osteoporosis
The improvements in strength , bone density , and balance have special significance for women because they dramatically reduce the risk of fractures from osteoporosis.
The stronger you are, the easier is to move.
People who weight train gain muscle mass and in the same time while loosing body fat they loose also inches.
Gaining muscle not only promotes aerobic activity, which burns calories, but also boosts metabolism. That’s because muscle is active tissue and consumes calories; stored fat, on the other hand, is inert and uses very little energy.
When strength training exercises are performed with maximum range of motion, they improve flexibility of the muscles.
Strength training makes you feel great. It gives you a positive feeling about anything you want to do.
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October 15th, 2007 Milan
Along with the other benefits of getting in shape – increased self-confidence, improved mood, longevity, and health – weight training has benefits of its own. While looking good in a bathing suit is great, there are even more reasons to get toned.
Lifting weights builds muscles that can help you loose weight. Muscles burn more calories than fat because muscle is more metabolically active than fat, even when you’re standing around and even while you sleep. In short, muscles are calorie-hungry in general and at all times burn more calories than does fat.
The benefits of building strong bones
Weight-bearing exercise increases bone density. This is especially important as we get older because bone density, which increases until we’re about 30 years old, begins to decrease after that age.
Weight-bearing exercise helps prevent osteoporosis, a progressive decrease in bone density that weakens bones and makes them more likely to fracture.
It’s much easier to prevent osteoporosis than to treat it. This disease affects millions of people, especially older women. Even if you are a healthy male, keep reading. Twenty percent of the victims of osteoporosis are men. And if you’re an older adult, strength training can help you remain independent. As you get stronger, you increase your ability to move around and reduce your chances of failig. Also, building bone density helps prevent hip and spinal fractures and other problems that can develop with age.
Lift weights to improve posture
Strong back muscles lead to better posture and fewer lover back problems. Muscle building increases power and strength, making you more confident in all aspects of your life.
Many athletes include weight training in their fitness routine to improve their performance and to build strength that prevents their chances of injury.
I’ve been weight training regularly since beginning of my high school studies and can tell, that consistency and intensity are the keys to lean, healthy, solid body. I’m north California surfer, where waves get sometimes bigger that I can handle. While keeping strong body by lifting weights, I’ve been able to manage my falls on steep waves without injury.
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