woman training

I just saw an article – on another blog – that indicated you could burn fat with 1 exercise. That exercise was the deadlift.

You can see the full article here:
Getting Rid of Fat Through Dead Lift

Before I give my opinion of this article, I want to let you know where I am coming from.

I believe you are smart, that you are interested in the absolute truth and the best nutrition, fitness and health advice you can get.

Your desire to have a great body demands that. So if it seems I am a little harsh on some of the other so called fitness gurus out there, you are right.

Most of them don’t have a clue as to what they are talking about. This article illustrates the exact point.

In fact the whole article is hard to read and doesn’t even use proper grammer. This is typical of article farms. They put out one article and hundreds of gurus spin the article and hope somebody clicks on their links.

The spinning of the article is done automatically so that they don’t even have to touch it.

You will not find that here. I write all the articles, or will let you know if I use a guest article.

All grammer errors are mine, all statements are mine. If you like these posts, just keep reading. If not, then you don’t have to come back.

Okay, with that little rant done, let’s get to the other blog post.

The deadlift is a great exercise. It is right next to squats as far as being one of the best metabolic exercises around.

But, will it – by itself – help you get rid of body fat? The answer is no. There is no one exercise that will help you burn body fat forever.

In order to burn body fat you need to do enough exercise to stress your body. This will affect your hormones and cause a metabolic effect over your whole body.

But, that is only if you stress your body enough to cause the hormonal response.

While deadlifts are tough, they are not enough. And even though the exercise is tough, that becomes the problem.

Almost everyone will do the deadlift, rest, do the next set, rest and so on. This continual resting is the problem. It lowers the stress levels so that you never reach the metabolic threshold that will burn body fat.

Remember you are not trying to burn fat while you are exercising. You are trying to raise the stress levels high enough to get into the after burn effect (EPOC) so that you can burn body fat for up to 48 hours after the exercise session stops.

You won’t do that with just deadlifts. Now if you wanted to do deadlifts, that is great, but you have to do some active rest in between deadlift sets.

This active rest should actually be pretty tough. One thing that has shown to increase fat burning by up to 962% is getting on an exercise bike and pedaling as fast as you can for 30-60 seconds in between sets.

So do one set of deadlifts, pedal on the bike, do the next set of deadlifts, pedal, and so on for however many sets you are going to do. Do not rest between the deadlifts and the pedaling or between the pedaling and the deadlifts.

In this way you can burn fat with 2 exercises. You will just be burning it after the exercise is done.

Woman sprinting

Women are different than men. And turns out women’s heart rates are also different than men’s. Nothing new here.

So why have men and women always measured their stress heart rate (when you are exercising) the same?

They have done so because no one ever studied the differences and came up with a formula to measure the differences. Until now.

I have reprinted part of an article from Self.com that looks into this issue.

You can see the full article at:http://www.self.com/health/blogs/healthyself/2010/06/women-are-not-small-men-a-new.html

Women Are Not Small Men! A New Way to Measure Your Heart Rate
Tuesday, June 29, 2010 at 10:31 AM | posted by Jenny Everett

Math has never been my strength. So determining my target heart rate is a chore: 200 minus my age (then take 60 to 85 percent of that to determine my target heart rate zone when exercising). This is the same formula that fancy fitness watches and workout machines at the gym use to guide you through your workout. AND, it’s the same formula docs use to determine your risk for heart disease.

“Women are not small men,” Martha Gulati, M.D., assistant professor of medicine and preventive medicine and a cardiologist at Northwestern Medicine said in a press release. “There is a gender difference in exercise capacity a woman can achieve. Different physiologic responses can occur.”

Here’s the new, improved math:

Based on the study, the female-friendly formula for max heart rate is 206 minus 88 percent of age. Oh, yay, it’s more complicated than the dude formula. Thankfully, Gulati and her colleagues are working on an iPhone app!
XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

This article really helps, because women’s heart rates are higher than men’s heart rates. Now this formula is not easy to figure out, so here is my easy to figure formula.

If you are between 20 and 29 years of age, take off 3-4 years from your age and subtract that from 206. If you are closer to 20 years old take off 3 years. If you are closer to 29 take off 4 years.

If you are between 30 and 39 years, take off 4-5 years and subtract from 206.

40 – 49 years, take off 5-6 years.
50-59 years, take off 6-7 years.
Continue with this same progression if you are older.

Hope that saves you some math calculations-:)

Yesterday’s post showed how women will get more out of trying to build strength by lifting heavier weights than they would by trying to tone their muscles with lighter weights. 

 But, do women really need muscles?   Yes, they do. 

 Now every woman has muscles.  The goal is to have functional muscle.  That means muscle with enough strength to help you maintain a healthy body.  This means stronger muscle. 

I wrote an article several years ago with the above title.  It was pretty long, so I am going to break it down in the next few posts and add a few things. 

 So here goes:

 ”But, I don’t want to look like Arnold!”

 How many of you women have said this, or heard other women say something similar?

 How about the men? Has your wife or girl friend ever said this?

 Well women of the world, don’t worry.  It isn’t going to happen.

 In fact, every man in the gym that has ever heard this statement, just has to laugh.

 Why?

 Because all these men that are working out are struggling to look like Arnold and they can’t.

 Even though they have plenty of testosterone (muscle building is one of the things testosterone does).

 So if all these men can’t look like Arnold, then women, you have nothing to worry about.

 To look like Arnold you would need to have or to do at least these five things:

 1. You need to be a man.

 2. You need to be a genetic superfreak.

 3. You need to take steroids.

 4. You have to eat like a horse.

 5. You have to work out for hours.

 For most women, none of these things are possible or even desirable.

 But, you still need muscles.

 Why?

 Well, lets list the reasons and then go over them in a little detail. Today you will get the first 2.  Then you will get the rest over the next few days. 

1. Look good

 Women just look better when they are muscular. (So do men.)  Yes, there are extremes that some women go to, but we are not talking extremes here. Just well conditioned and tight muscles.

 It also helps your posture and shapeliness.

 2. Move better

 Whether walking, jogging, sitting, standing or doing back flips, a more muscular and tight body reacts better.

 It is more coordinated because your muscles are used to activity and action. A more coordinated and toned body moves and looks more graceful.

 Stay tuned for more tips.

Mike Val

http://www.valshealthsite.com/

Here is part 4 of women need muscles too.  If you

missed any of the first three parts, just click on the

archives link on this blog. 

15. Look better in clothes.

Lets face it, most clothing manufactures and designers 

do not spend time on making great looking clothes for

anyone other than thin people.   Add some toned

muscle to the picture and you will look great.

16. Get married easier.

If you are single your chances of getting married or 

re-married increase by 60% if you are thin.

Once again, this is discrimination, but the statistics

are “overwhelming”.

(These last three points are elaborated on in John

Molly’s book.  Why Men Marry Some Women and Not

Others: The Fascinating Research That Can Land You

the Husband of Your Dreams

 17. Play with grandkids.

There is nothing more rewarding than having your kids

and grandkids come running and jump in your arms.

Do you want to miss out on this pleasure because you

are too weak or too fragile?

Or to obese to bend down to grab them in your arms?

I still remember the feeling I had when my niece (she

was 6) came running outside and leaped in my arms

when I came for a visit.  It was fantastic and I have

never forgotten that.

 Now I have been able to relive it with her daughter -

my grand niece.  Priceless.

 18. Reduce physical stress.

 Your muscles need to move and they feel better and 

react better with movement. Moving and exercise help

 keep your muscles and body in a relaxed but ready

state.

 19. Reduce mental stress.

 Not only does exercise help reduce physical stress but 

it also reduces mental stress. The endorphin release

 makes you feel great. And just doing some exercise 

takes your mind off of whatever is causing the stress.

This lowers your stress levels.

 20. Dance the night away.

 Life should be enjoyable. Do what you want, even if it

is to dance all night long.

You can do so if you have the muscular strength and

energy.

Remember the more exercise, the more muscle, the

more mitochondria activity, the higher metabolism, the

less body fat and the more energy.

This is the cycle you want to be on.

So if you are fit already, great – party on.

If not, then you need a way to get there.

It can be hard. Maybe you work all day, rush home to

get the kids and run the household as well as taking

care of your mate

Where are you going to find the time to exercise?

Well, fortunately, you don’t have to exercise for a long

period of time to get all these benefits. 

Stay tuned to this blog for more information on how to

get the muscles you need and all the benefits easily.

Thanks,

 Mike Val

http://www.valshealthsite.com/