First of all ladies, we are not made to get as big as men. We simply do not have the composition. Lifting weights increases muscle tone, which in turn burns fat at a much more rapid pace than doing 30 or 60 minutes of aerobic activity. Weight training is also excellent for increasing bone density which is critical for preventing osteoporosis and broken bones.
Adding weight training to your workout regimen will only help you reach your weight loss goals faster. In addition, toning your muscles will help you to maintain your weight loss. It really takes a lot of work and even years to grow large muscles, if you decide to take that path.
To learn more, check it out >> Don’t Worry, You Won’t ‘Bulk-up’ from Working Out…Unless you want to!.
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Who is at risk?
Those with a family history of osteoporosis, family history of hip or spine fractures, being a postmenopausal female, low body weight, restricted diet including history of eating disorders or frequent dieting, smoking, prednisone use, thyroid disease, history of fracturing a bone after the age of forty, rheumatoid arthritis, chronic liver or kidney disease, being Caucasian or Asian, having type 1 diabetes, not exercising or excessive exercising, vitamin D deficiency, and drinking too much alcohol or caffeine, as well as female athletes who have a restricted diet and burn more calories than they consume daily.
What should you do if this describes you?
You should see your physician and get screened for osteoporosis!
How do you maximize good bone health?
If you smoke, QUIT!
Be sure you are getting enough calcium in your daily diet. Under age 50, you should be getting 1,000 mg. If you are over the age of 50, you should be getting at least 1,200 mg.
Vitamin D3 should also be included in your dietary intake.
Eat well-rounded meals
Make sure your home is fall-proof
Moderate caffeine use
Take any prescriptions for bone health, as prescribed by your doctor.