ericathevegan

Yesterday you said tomorrow.

Information.

http://www.bodybuilding.com/fun/womans_lean_sexy_bible.htm

Here is accumulated information that I absorbed from this site.

“While performing high rep sets (15-20 reps) does have some benefit, it is not optimal to adding muscle mass. Here is a very vague overview of rep ranges:

  • 1-5 reps for strength
  • 6-12 reps for hypertrophy
  • 12+ reps for endurance

That is very superficial overview of rep ranges as there is a lot of crossover of adaptations between rep ranges. For example, many people grow lifting solely in the 1-5 rep range and 12+ rep range. But it gives you an idea of the weight you need to lift to grow; a weight that you can complete for at least 6 reps but not more than 12 reps.”

So, I can switch to lifting 10 lbs. with half the reps in leau of 5 lbs. with 10 – 15 reps.  I know I’d feel the burn either way. (correct me on anything if I’m wrong, readers; I know I’m no physical therapist/professional adviser)

 

You Need To Lift Some Heavy Weights And Really Challenge Yourself
You Need To Lift Some Heavy Weights And Really Challenge Yourself!

“Men and women do not need to train differently to see results, but what about diet? Should women eat differently than men? Not really. Men’s and women’s metabolisms are very similar except that women burn a greater ratio of fat to carbs than men. This may be one of the reasons women do well on lower carb diets.

The main thing that needs to be adjusted is one’s total caloric intake. Women need fewer calories than men because men have more muscle mass and less fat (relative to total bodyweight) than women. The amount of proteincarbs, and fat will be dictated by the amount of calories one eats.

We have shown that women do not need to train or diet much differently than men. Then why do we always see women in gym performing hours of cardio and lifting the lightest dumbbells in the gym for endless reps? This is most-likely due to not being informed, or even misinformed (by the media), about how women should train.

What about diet? One of the most common breakfast meals recommended to women is yogurt and a banana. Now there is nothing wrong with eating a yogurt and banana, but where is the protein and essential fatty acids?

If you are a woman trying to gain lean muscle, you will need to eat adequate protein and good fats (essential fatty acids). It is time to stop listening to the media and misinformed individuals and time to become educated and get results.”

This lady, Jamie Eason, is also where I got the idea of a Health Binder (if you ever wondered).  Check out her articles.  Learn something.  But don’t go crazy..or rather..DO.

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