Elizabeth Lee Personal Training

Some female metabolism fun facts:

Women will lose 5lbs of MUSCLE and gain 10lbs of FAT per decade with low activity levels...

Post ovulation females burn an extra 200-300 calories/day for those few days. Yay! Bonus calorie burn, at least something good comes out of these cycles! Menopausal/post-menopausal women need to watch out for the loss of this bonus calorie burn because you are at higher risk to gain weight.

A trained body burns 70% fat at REST. So, the more you strength training you do the more fat you burn AT ALL TIMES!

Moral of this post, lift weights often and fluctuate lifting HEAVY. The more active your muscles are the better off you are long term ladies. And no, you wont get "to big"... you dont eat enough calories (we're talking over 4k/day) or have enough testosterone to get big and bulky. Trust me, you will be ok!

LEG DAY! Aside from all the normal stuff on leg day here is a FUN combo you can do that will completely exhaust your Quad muscles. Every client I have done this with yells their praises for it :P

Knee Extension at a moderate weight for 4 sets of 25 repetitions! WOAH that is a lot, your legs with burn like crazy while doing this one. Rest between sets on the machine for about 45 seconds before continuing.

Then, WALL SITS for as long as your legs can hold given you just burnt out ALL the energy stores left in them... Repeat this 4 times after completing the extension exercises.

Hold the hand rail walking down any stairs after this... Enjoy the gains!

FIBER FRIDAY!

Do you get enough fiber? A physician I work with brought up the importance of this during a random conversation we had while training...

Did you know, Fiber can: (aside from the normal p**p stuff...)
-Reduce blood pressure
-Control blood sugar levels
-Help you reach body weight goals!

All of this equals a healthier YOU!

Where can you get fiber?
-Whole-grain products
-Fruits
-Vegetables
-Beans, peas and other legumes
-Nuts and seeds

How much do you need?
Men under 50: 38g
Men over 50: 30g
---
Women under 50: 25g
Women over 50: 21g

Here is my source with more information if you fancy reading about it. Check out the differences in the solubility as well. If you look into fiber supplements it's important to know the difference based on your bodies needs! (Soluble = benefiber, Insoluable = Metamucil)

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

Dietary fiber: Essential for a healthy diet - Mayo Clinic Dietary fiber offers many health benefits. Here's how to include more in your diet.

I just invested in a Membership and study material to move my training to the next level! I will begin studying for NSCA's Certified Strength and Conditioning Specialists. This is a cert that can only be taken by a degree holder in the area of Exercise Science. I look forward to expanding my knowledge and joining an elite group of professionals! Woo!

https://www.nsca.com/Certification/CSCS/

CSCS Certification - Strength and Conditioning Certification - Certified Strength and...