Can Women Build Big Muscles? Why Women Can’t Build Big Muscles Easily

Last Updated on Friday, 15 January 2010 09:55 Written by Natural Health Team Friday, 15 January 2010 09:55

Why Is It Difficult For Women To Build Big Muscles

“I don’t want to workout lifting weights because I don’t want to build big muscles ” or “I just do aerobics and sit ups to lose weight because if I lift weights, I may build muscle and looked like a man.”

Ladies. Have you made these comments before? Awww… c’mon ladies, if you have ever uttered these words, you have just done a terrible disservice to yourself and are missing out on many great benefits that working out with weights can give you. Have you ever pointed to your belly or butt and sweetly proclaimed, “I want lose weight here.” So managed to convince yourself that sweating profusely is the answer to a slim and beautiful body and you hit the gym day in and day out just to sweat off your tummy or butt fats!

So you peddle away on your stationary bike in the gym just like little hamsters or frantically stepping away on the step up machine and then you woefully do crunches after crunches in the hope of having a flat belly and a well rounded shapely butt not realizing that there is no such thing as spot reduction.

You never even bother take a look at the weight lifting machines or the free weights lying everywhere in the gym not to say even touching those weights. Gosh. This terrible myth of building big muscles on women is creating so much fear in women causing them never to train with weights at their detriment.

Ladies! If you are listening, I want to say this loud and clear. There is no way women will build big huge muscles unless you are on special supplementation and specially designed training system. Some of those muscle bound ladies you have seen may even be taking steroids which are banned and obviously harmful. Never never touch steroids to build muscles.

So the, why is it difficult for women to build big muscles? Well, it is simply because you do not have enough of testosterone, a male hormone that encourages your muscles to grow. In fact, women have ten to thirty times less of bodybuilding hormones, testosterone than their male counterparts. Women who accept the myth that they will build big muscles if they workout with weights will miss out on all of the benefits that weightlifting and bodybuilding can offer. This myth is so ingrained in women’s psyche that even after explaining the facts to my women clients, they are still afraid to lift weights. So will women who lift weights in their workouts build more muscle tissue? Yes, of course, but it will not be those big huge muscles like those of bodybuilders. Your muscles will just tone your body shape resulting in a tight, firm, healthy, attractive and desirable body. The body shape that is ever so sexy and healthy. Yes, you may have noticed an increase in weight when you step on a scale. This is because muscles weigh more than fat. Thus, as you increase your muscle tissue, your weight will increase but your fats will be reduced giving you a well toned sexy body which most women can only dream of.

Muscle burn calories naturally even when you are sleeping. In fact, research has shown that for each kilo of muscle you build, you will burn 70-100 more calories per day. So, if you gain 2 kilos of muscle and lose 2 kilos of fat, you will burn about 75 more calories per kilo, which equates to burning 150 additional calories per day, which translates into 4200 additional calories per month and ultimately results in a fat or weight loss of 7-8 kilos a year without doing anything! One kilo is 2.2 pounds. Doesn’t that sound great?

Another reason that women should do weightlifting is the benefit it can have on your bones. Weight training is a powerful preventive action against osteoporosis, a disease caused by porous bone and low bone density. Women have a much higher risk than men to suffer from osteoporosis. In fact, most women will suffer from this disease as they age. Those plagued with osteoporosis have an increased susceptibility to fractures. These fractures can even be fatal. So, women should exercise with weight to strengthen and increase bone density. Research has shown that six months of weightlifting may increase bone mineral density by as much as 15 percent. As you increase your muscle tissue, your bones must adapt to accommodate this increase in your muscle mass. So your bones respond by increasing in density. The result? You will own a stronger skeletal structure and a reduced risk for osteoporosis.

So, don’t completely swear off weightlifting fearing that training with weights will build big muscles and turn you into an Incredible Hulk! You won’t and you can’t. Period.

OK girls, the weights are over there. Let’s lift them now! Have the last laugh when your girl friends tell you that they don’t want to lift weights and yet watching you transform your body that will make heads turn when you are in your bikini.

women health

To Maintain good Oral Health, Prevent Heart Disease, Stroke, Diabetes, and Healthier Teeth

Last Updated on Tuesday, 12 January 2010 12:55 Written by Natural Health Team Tuesday, 12 January 2010 12:55

Studies show that oral hygiene plays a role in overall health. Researchers have found that people who have periodontal disease have in increased risk of stroke, heart attack, and type II diabetes. The same harmful bacteria found in the mouth have been found in arterial plaques that cause heart disease. Saving your teeth can also save your life!

In conjunction with the in-office treatment you will receive, there are several things you can do at home to prevent and maintain your periodontal condition.

Coenzyme Q10, also known as CoQ10, is an antioxidant recommended by many dentists for the prevention and treatment of periodontal disease. CoQ10 is found in every cell of your body, particularly in the heart and oral tissues.

Researchers found that people with periodontal disease had a deficiency of this essential nutrient. It is recommended that you take at least 30mg two times per day. This is not a magic pill, you still need to brush, floss, and see your dental hygienist at least twice per year. Every day, bacteria that naturally builds up in the oral cavity, along with food particles, form a sticky, clear film on your teeth. This film is called plaque, and it forms above the gumline and below the gumline on the root surface. Plaque forms regardless of whether you eat or not.

Plaque that is not removed by brushing and flossing. It becomes hard and is unable to be removed with a toothbrush or floss. This hard plaques is called tartar. These tartar deposits produce toxins from the bacteria which cause inflammation. Inflammation of the gums is called gingivitis, and it is reversible. The inflammation below the gumline breaks down the bone and other supporting structures. This breakdown causes a space to form between the tooth and the gum, called a pocket. The breakdown of the bone and pocket formation is called periodontitis, and it is not reversible.

It is recommended that you have a dental phophylaxis or “cleaning” at least two times a year. Unfortunately, even with regular visits gingivitis and periodontitis still occur. In fact, it is estimated that 80% of adults have some severity of bone loss.

Another at-home option is to use a waterpik, which is an oral irrigator. The waterpik uses a high-powered, pulsating stream of water to gently clean around the gumline. There is also an attachment called a pik pocket, which is designed to clean periodontal pockets. In clinical studies the waterpik was 93% more effective than floss.

Doing one or both of these easy oral healthcare practices could save your teeth and your life.

oral health

For Better Bone Health For Women

Last Updated on Saturday, 2 January 2010 02:54 Written by Natural Health Team Saturday, 2 January 2010 02:54

Bone health in women is a pressing issue because women’s bones are by nature less dense than those of men. Moreover, certain nutrients may be deprived from a woman due to menstruation and physical ailments. This is why a woman must be careful as to the food she is consuming and her general state of health to make sure that her body is not deprived of vital nutrients critical to good bone health. In a woman’s advanced age, signs of poor bone health are beginning to manifest in bad posture and other conditions that suggest neglect for proper bone health.

Proper Nutrition and Good Bone Health in Women

For better bone health for women, the topmost factor to be considered should be the nutrition. This is why every woman’s diet must include doses of calcium, iron, and potassium because these three elements are critical in order for a woman to have good bone health. Without them, the bone density may be severely reduced, making them weaker in structure and rendering them prone to fracture. These nutrients are obtainable from vegetables, fruits, and fishes, although they are also available from food supplements and vitamin tablets. However, doctors recommend that one eat the natural variety in order to extract the highest amount of the needed nutrient. 

Vitamin D and Exercise for Good Bone Health 

Another factor which affects bone health in women is Vitamin D. Vitamin D in itself is available through fresh sunshine very morning. Moreover, it is just one of the key elements important to good bone health that is easily obtainable from nature. On the other hand, health experts agree that sunshine and regular exercise are a good combination to ensure proper bone health. Brisk walking early in the morning or a short jog around the park or biking after dinner are just some of the physical exercises doctors recommend to women in order to promote good bone health.  On the other hand, most bone health-related problems in women occur after their menopausal period. In these times, it is even more critical that a woman exercise to keep her bones in good health. Suggested exercises include lifting small weights such as dumbbells as well as jumping exercises.  

Another factor that can affect bone health is posture. It is noticed that most females, especially in their young age, do not pay attention to proper posture, blithely dismissing it, not knowing the consequences later could be severe. For example, it is common for females to sit with their back arched far forward. This is a flawed position that affects bone development.

Avoiding Complications Arising from Poor Bone Health 

In order to have healthy bones, the different factors enumerated above should be given ample attention or else the consequences could be drastic. This is because damage to the bones may bring serious complications. For example, a simple fracture in the bone due to weak structure may bring internal infections and other ailments that could compound the situation further.

women health

Women’s Health Issues

Last Updated on Thursday, 24 December 2009 12:27 Written by Natural Health Team Thursday, 24 December 2009 12:27

Women’s health is not only monitored and maintained by the foods that she eats, or the exercise she completes throughout the week, but also by the status of her sexual health.Women’s sexual health is quite important because there are so many complications that can occur within a women’s body that could result in life-threatening consequences.

Cervical dysplasia can cause Vaginal bleeding, which means that there is the presence of precancerous cells within the lining of the cervix that could affect women’s health. The risk of developing these cells is increased when a women compromises her sexual health by having sex before the age of 18; having sex with multiple partners; having a child before they turn 16 or have had a STD in the past. Cryosurgery can treat this condition, as well as other procedures before the cells turn into cervical cancer.

Some of the most common women-specific health concerns are PMS, menopause, and fertility. These are all related to hormone production, which can be balanced in a variety of ways. There are prescription drugs that can help regulate hormone levels as well as help fight inflammation and other symptoms of PMS. There are pills that can help alleviate night sweats and help maintain bone density in women going through menopause. There are also fertility drugs that can help increase the chances of conception. Many womens health questions involve safety, and the good news is these herbal supplements have been shown to be much safer than their pharmaceutical counterparts, with minimal side effects with recommended dosages. Of course it’s important to buy high quality supplements from a reputable company, as there are always products on the market that don’t contain what they claim to.

Asian women generally have lower hip fracture rates than Caucasian women. Even so, Asian women seem to have as high a rate of incident of vertebrae fractures as Caucasian women.

Additionally, slender women have less bone mass and are a greater risk for bone fractures related to osteoporosis.

Osteoporosis is a debilitating disease brought on by low bone mass. It causes bones to be vulnerable to fractures. If you don’t take steps to prevent osteoporosis, or you have it and don’t get treatment, it can progress painlessly until a bone breaks which will most likely be in your hip, spine, or wrist. When women older than 35 years decide to get pregnant, they can have congenital abnormalities in the newborn baby. As one ages, one also catches some form of illness or the other. High blood pressure, diabetes, blood pressure, anxiety, piles, weakness in the bones and limbs are some of the common ailments of today’s environment. In case the mother has any of the above, which is not treated properly before conceiving, the prospective child can have many abnormalities.

women health

No Need To Be Affraid With The Sun

Last Updated on Tuesday, 17 November 2009 02:01 Written by Natural Health Team Tuesday, 17 November 2009 02:01

The Sun or also called as the ‘God’s eyes’ is often avoided by many people because of the ultraviolet radiation A and B are expected to make skin damage and even lead to skin cancer.

Actually there is no need to worry as extreme as that. Avoiding excessive the sun will actually hurt your body because the sun also helps your bone health which will effect on mood and emotional stability. As reported by health24, Saturday (18/7/2009), the sun has an effect on mood and emotional stability of our. Research shows that too little exposure to sunlight can result in what is called seasonal effect disorder (SAD)-type of depression in winter.

Sunlight also helps the body to get vitamin D through the skin. This vitamin helps to build and maintain bones and teeth and helps the body processing calcium absorption.

The amount of vitamin D produced in the skin varies depending on the time, season, latitude and skin pigmentation. Usually 10-15 minutes in the sun on the hands, arms, and face two to three times a week (depending on skin sensitivity) is enough to meet the needs of vitamin D.

The most secure to get the sunlight is to bask in the sun for 20 minutes per day in the morning, it is also beneficial for infants and children.

Exposure to sunlight should be avoided at the hours of 10 am to 3 pm. Do not forget to use a moisturizer that contains SPF of at least 15, if you want to go out traveling.

Sunlight can also convert cholesterol into vitamin D. In South Africa, people do not need supplements of vitamin D, because their needs are met. But to remember is, do not be too much vitamin D being absorbed because to much vitamin D can become as toxic.

The sun also has many benefits for parents, in fact, almost all cases of atherosclerosis can be reduced by good, by regularly bask in the sun in the morning. The sun also facilitate the absorption of calcium by the body and thus can increase bone density.